Day 1

55 Cardio

Day 2

$$ 1000 Meter Row, 10 Minutes Pigeon Pose Variations

5 Rounds

10 Back Squats

10 Flat Bench Barbell

10 Pull Ups

4 Rounds

10/10 Reverse Lunges

10 Flat Bench Dumbbell

10 Seated Cable Row

3 Rounds

10 Dips

10/10 Single Arm Row

20 Leg Press

 

$$ 1000 Meter Row, 10 Minutes Foam Roller

Day 3

55 Cardio

Day 4

3 Rounds

20 Wall Balls

15 Triceps Extensions

10 Slant Board or GHD Sit Ups

3 Rounds

25 Kettlebell Swings

10/10 Bench Dips

15 Butterfly Sit Ups

3 Rounds

15 Box Jumps

10/10 Swiss Ball Circles

15/15 Kettlebell Side Bends

3 Rounds

.7 Distance Air Bike

500 Meter Ski Erg

Day 5

55 Cardio

Day 6

5 Rounds

10 Front Squats

10 Cybex Shoulder Press

15-20 Rear Delt Fly

4 Rounds

15 Wedge Squats

15 Hammer Curl

15 Machine Rear Delt Fly

3 Rounds

10/10 Reverse Wedge Lunges

15 Reverse Curls

10 Pike Ups and 10 Captains Chair

Day 7

Yoga, Outdoor Bike, or Very Light Jog

Day 8

55 Cardio

Day 9

5 Rounds

15 Leg Press

10 Cambered Bar Bench Press

15 Rear Delt Fly

5 Rounds

20 Walking Lunges

10 Decline Smith Machine

10 Rogue T Bar Row

5 Rounds

15 Hip Abduction

10 Leg Curl

15 Leg Extensions

$$ 1500 Meter Row 10 Minutes Foam Roller and 10 Minutes Pigeon Pose Variations

Day 10

55 Cardio

Day 11

3 Rounds

10 Hand Release Push Ups

10 Ring Rows

10 Slant Board

3 Rounds

15 Burpees

10/10 Rogue Side Bends

3 Rounds

10/10 Sledgehammers

15 Medicine Ball Cleans

3 Rounds

10/10 Slam Ball with Rotation

10/10/10 Squat Complex (squats, bouncing squats, squat jumps)

3 Rounds

20 Rainbows

20 Calories Air Bike

$$$ 2000 Meter Row

Day 12

55 Cardio

Day 13

Yoga and 55 Cardio

Day 14

55 Cardio and Outdoor Bike or Light Jog