Circuit I – Repeat 3 times, no breaks
Barbell Back Squat 10 reps
Burpee 20 reps
Plyo Box Step Up 10 reps each leg
Take 1-2 minutes break between circuits
Circuit II – Repeat 3 times
Barbell Deadlift 10 reps
Barbell Thruster 15 reps
Mountain Climber 30 reps
Take 1-2 minutes break between circuits
Circuit III – Repeat 3 times
Standing Barbell Shoulder Press 10 reps
Walking Lunges with Plate Overhead 20 steps
Split Squat 10 reps each leg
Bosu Crunch 25 reps
Sit on the round side of the Bosu ball, hands behind your head, elbows out, feet on the floor, knees bent. Raise your shoulders up, exhale, inhale and get back in the initial position.
Burpee 15 reps
Bosu ball is flat side up, grab the sides with both hands, jump out, pushing your legs out, so you’re in a push-up position. Jump your feet back in, stand up and jump up, arms above your head.
Take 1 minute break
Squat 15 reps
Stand on top of the round side of a Bosu and squat.
Knees Tuck 20 reps
Sit on the round side of the Bosu ball, hands on the floor, behind your back, legs straight. Bring both knees to the chest, exhale, inhale, stretch legs out.
Take 1 minute break
Lateral Squat 10 reps each leg
Place one foot on the rounded top of Bosu, the other foot is flat on the floor, squat for 10 times, then switch legs and do 10 more reps.
Bicycle Crunch 25 reps
Sit on the round side of the Bosu ball, hands behind your head, legs straight in front of you. Bring your elbow to the opposite knee, alternate and repeat for 25 times.
Take 1 minute break
Russian Twist
Sit on the round side of the Bosu ball, heels touch the ground, hold a medicine ball in front of you and twist your torso to the right, switch to the left, keep twisting right-left, while your spine is facing forwards.
Flat Bosu Squat 15 reps
Stand on the flat side of the Bosu, holding a medicine ball close to your chest. Bend your knees into a squat position, then stand up and raise the medicine ball above your head.
Take 1 minute break
Side Dip 15 reps each side
Place your right elbow on the rounded side of the Bosu, lie straight, while your feet are on the floor, one in front of the other. Lower your hips to 1-2 inches from the floor, come back to the start and repeat for 15 times. Switch sides.
Mountain Climber 30 reps
Place the Bosu rounded side down, hold the sides while you are in a high plank position. Run in place, bringing each knee out to your shoulders.
DAY 1 – LEGS
Squat 4 x 10 reps
Barbell Front Squat 4 x 10 reps
Alternating Lunge 4 x 20 reps
Cable Kickback 4 x 15 reps each leg
Seated Leg Curl 4 x 15 reps
Lying Leg Curl 4 x 15 reps
Leg Extension 4 x 15 reps
Seated/Standing Calf Raise 4 x 15 reps
DAY 2 – CHEST
Dumbbell Chest Press 4 x 10-15 reps
Dumbbell Incline Chest Press 4 x 10 reps
SUPER-SET: Cable Fly 4 x 15 reps OR Push-Up 4 x 20 reps
Decline Cable Fly 4 x 15 reps
Incline Cable Fly 4 x 15 reps
DAY 3 – BACK
Pull-Up 6 times to failure
Bent-Over Row Cable Fly 4 x 10 reps
Wide Grip Lat Pull-Down 4 x 15 reps
Seated Row Cable Fly 4 x 15 reps
Narrow Grip Pull-Down 4 x 15 reps
Single-Arm Row Grip Lat Pull-Down 4 x 10 reps
Wide Grip Row Grip Lat Pull-Down 4 x 10-15 reps
DAY 4 – SHOULDERS
Dumbbell Shoulder Press 4 x 10-15 reps
Behind-the-Head Shoulder Press 4 x 10-15 reps
Upright Row 4 x 10-15 reps
Lateral Raise 4 x 10-15 reps
Face Pull 4 x 10-15 reps
Cable Reverse Fly 4 x 10-15 reps
Cable Front Raise 4 x 10 reps
DAY 5 – ARMS
Dumbbell Curl 4 x 10-15 reps
Triceps Push Down 4 x 10-15 reps
Hammer Curl 4 x 10-15 reps
Overhead Extension 4 x 10-15 reps
Preacher Curl 4 x 10-15 reps
Skullcrusher 4 x 10-15 reps
Concentration Curl 4 x 10 reps each arm
Triceps Dips 4 x 10-15 reps
DAY 6 – CARDIO
Treadmill sprints 30-45 mins
