Strength - Cycle 6

Cycle 6 - Week 1 of 4

Day 1

General Warm Up

3-5 min of Cardio of choice, followed by…

3 ROUNDS

5 World’s Greatest Stretch on Each Side

5 Slow Air Squats + 5 Feet-Together Squats

5 PVC Good mornings + 5 PVC Deadlifts

5 Inchworms

10 Sit ups

Part 1

3 SETS

8-12 Dumbbell Squats

8-12 Push Press

*Rest as needed after each set*

Part 2

3 - 4 SETS

15 Bodyweight Rows

20 Lunges (Total)

25 Russian Kettlebell Swings

*Rest as needed between sets*

Cool Down

1-2min in Couch Stretch on Each Leg

1-2min of Chest Stretches on Each Side

Day 2

General Warm Up

3-5min of Cardio of choice, followed by:

3 ROUNDS

5 Down Dog to Cobra

:30 of Plank Up Downs (or Front Plank)

10 Box Step Ups (Or Lunges)

10 Squat Thrust + Box Jump*

*1 Squat Thrust + 1 Box Jump x 10. If you don’t have a box, apply the same idea to the power jumps.

Part 1

3 SETS

8-12 Romanian Deadlifts

8-12 Bent Over Rows

*Rest as needed after each set*

Part 2

3 - 4 SETS

10 Push Ups

15 Slow Plank Shoulder Taps

20 Slow Mountain Climbers per leg (40 total)

Cool Down

1-2min of Forward Folds (On Each Leg If Necessary)

1-2min of Pigeon Pose on Each Side

Day 3

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

5 PVC Pass Throughs

5 PVC Deadlifts

10 Lunges

5-10 Push Ups

5-10 Pull Ups or BW Rows

50 Jumping Jacks (or a 200m jog!)

Part 1

3 SETS

8-12 Bulgarian Split Squats on Each Leg

8-12 Strict Pull-Ups

*Rest as needed after each set*

Part 2

3 - 4 SETS

10 Single Leg Romanian Deadlifts

15 Power Clean and Jerks (Per Arm if Necessary)

20 Bicycle Crunches Per Side (40 Total)

*Rest as needed after each set*

Cool Down

1-2min of Samson Stretch on Each Side

1-2min of Child’s Pose

Cycle 6 - Week 2 of 4

Day 1

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

10 Floor Muscle Ups

:30 of Plank Up-Downs

10 Squat Thrusts

10 Squats

25 Jumping Jacks

Part 1

3 SETS

8-12 Thrusters

8-12 Sumo Deadlift High Pulls

*Rest as Needed Between Sets*

Part 2

3 SETS

10 Push Ups

10 Bodyweight Rows

20 Jump Squats

*Rest as Needed Between Sets*

Cool Down

1-2min Hanging out at the Bottom of the Squat

1-2min of PVC T-Spine Stretch

Day 2

General Warm Up

3-5min of Cardio of Choice, followed by…

3 ROUNDS

5 World’s Greatest Stretch on Each Leg

5 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Good Mornings

10 PVC Thrusters

25 Jumping Jacks

Part 1

3 SETS

8-12 Bench Press or Dumbbell Bench Press

8-12 Single Arm Dumbbell Row Per Arm

*Rest as Needed Between Sets*

Part 2

3 SETS

:30-:60 of Around the World Plank

20 Alternating Box Step Ups (Add weight if possible)

10 Hamstring Curls on Swiss Ball or Machine

*Rest as Needed Between Sets*

Cool Down

1-2min of Chest Stretches on Each Side

1-2min of Samson Stretch on Each Leg

Day 3

General Warm Up

3-5min of eeeeeasy cardio of choice, followed by…

3 ROUNDS

6 Spiderman Lunges

10 Hollow Rocks

:10 Arch Hold

10 Squat Thrusts

20 Jumping Jacks or :30 Freestyle Jump Rope

Part 1

3 SETS

8-12 Deadlifts

8-12 Strict Toes to Bar or Knees to Elbows

*Rest as Needed Between Sets*

Part 2

3 SETS

10 Glute Bridges (Add weight or band tension if possible)

:30 L-Sit or Hollow Hold

20 Wall Balls (unbroken!)

*Rest as Needed Between Sets*

Cool Down

1-2min of Pigeon Pose on Each Leg

1-2min of Couch Stretch on Each Leg

Cycle 6 - Week 3 of 4

Day 1

General Warm Up

3-5min of cardio of choice, followed by…

3 ROUNDS

5 Bootstrap Squats

3 Inchworms with a Push-Up

5 Sit Ups

5 Body Weight Rows

Part 1

3 SETS

8-12 Back Squats

8-12 Good Mornings with empty bar or light weight

*Rest as needed between sets*

Part 2

3 SETS

10 “8 Count Body Builders”

10 Arch Ups with a :02 hold at the top

:30 Side Plank on Each Side

*Rest as needed between sets*

Cool Down

1-2min of Forward Folds (on each leg, if necessary)

1-2min of Samson Stretch on Each Leg

Day 2

General Warm Up

3-5min of Cardio of choice, followed by…

3 ROUNDS

5 Slow Air Squats

5 Inchworms

6 Lunges

6 Single Leg RDL’s (no weight)

25 Jumping Jacks

Part 1

3 SETS

8-12 Strict Press

8-12 Bodyweight Rows

*Rest as needed between sets*

Part 2

3 SETS

16 Overhead Walking Lunges

1:00 of Plank Up-Downs

10 Toes to Bar or V-Ups

*Rest as needed between sets*

Cool Down

1-2min of Chest Stretches on Each Side

1-2min of Tricep Stretches on Each Side

Day 3

General Warm Up

3-5min of Cardio, followed by…

3 ROUNDS

10 Russian Kettlebell Swings

5 Down Dog to Cobra

10 Bodyweight Rows

5-10 Sit Ups

1:00 of Jump Rope Ladder Drills or Freestyle Jump Rope

Part 1

3 SETS

8-12 Hamstring Curls on Swiss Ball or Machine

8-12 Weighted Box Step Ups - Per Leg

*Rest as needed between sets*

Part 2

3 SETS

15 Push Ups

10 Alternating Dumbbell Snatches

15 Broad Jumps

*Rest as needed between sets*

Cool Down

1-2min of Couch Stretch on Each Side

1-2min of Child’s Pose

Cycle 6 - Week 4 of 4 - Deload

Day 1

General Warm Up

3-5min of Cardio, then…

3 ROUNDS

5 Bootstrap Squats

5 Down Dog to Cobra

5 Ring Rows

20 Jumping Jacks

Part 1

2 SETS

20 Strict Presses

20 Dumbbell Squats

*Rest as needed*

Part 2

3 SETS

20 Lunges (no weight)

20 American Kettlebell Swings (unbroken!)

40 Double Unders

Cool Down

1-2min of Pigeon Pose on Each Leg

1-2min of Happy Baby Pose

Day 2

General Warm Up

3-5min of Cardio, then…

3 ROUNDS

5 Slow Air Squats

5 Slow Good Mornings

5 Inchworms (no push up)

5 PVC or Kettlebell Deadlifts

15 Russian Kettlebell Swings

Part 1

2 SETS

20 Bench Pressor Dumbbell Bench Press

20 Single Arm Dumbbell Rows on Each Arm

*Rest as needed*

Part 2

3 SETS

20 Air Squats

20 Burpees

1:00 Plank

Cool Down

1-2min of Chest Stretches on Each Side

1-2min of PVC T-Spine Stretch

Day 3

General Warm Up

3-5min of Easy Cardio of Choice, followed by…

3 ROUNDS

5 World’s Greatest Stretch on Each Leg

10 Kang Squats

5 Down Dog to Cobra

30 Double Unders or 30 Jumping Jacks

Part 1

2 SETS

20 Deadlifts

20 V-Ups or Sit Ups

Part 2

3 SETS

10 Nordic Curls

10 Glute Bridges

10 Scap Pull Downs

Optional Extras

1-2min in Child’s Pose

1-2min of Legs Up The Wall