SKRE iHuntFit

Why SKRE

Train On Purpose 169

T.O.P

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Bulgarian Squat: 15-20 reps (each side), 3 sets

B1. Barbell Military Press: 15-20 reps, 3 sets

C1. Dumbbell Rows: 15-20 reps (each side), 3 sets

D1. Kettlebell Kneeling Swing: 15-20 reps (each side), 3 sets

E1. Double Kettlebell Dragonfly: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 168

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Walking Barbell Lunges: 15-20 reps (each side), 3 sets

B1. Z Press: 15-20 reps, 3 sets

C1. Cable Side Chops: 15-20 reps (e.s.), 3 sets

D1. Double Kettlebell Swing: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 167

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Zercher Squats: 15-20 reps, 3 sets

B1. Kettlebell Overhead Press: 15-20 reps (e.s
), 3 sets

C1. Explosive Push-ups: 15-20 reps, 3 sets

D1. Forward/Backward Lunge: 15-20 reps, 3 sets

E1. Squat Jumps: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 166

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-120 seconds between sets.

A1. Snatch Grip Deadlift: 15-20 reps, 3 sets

B1. Incline Chest Press: 15-20 reps, 3 sets

C1. Z-Press: 15-20 reps, 3 sets

D1. Tricep Pressdown: 15- 20 reps, 3 sets

E1. Roman Chair Sit-ups: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 165

T.O.P.

Warm-up: 10 minutes

Workout: Perform as many reps as possible of each exercise until form starts to break down. Rest 20 seconds, and move on to the next exercise. Perform all exercises on one side of the body, then move to the other side of your body. Continue working through the exercises for 20 minutes, working up to 1-2 reps short of failure on each movement.

A1. Single Arm Kettlebell Swing
B1. Single Arm Kettlebell Snatch
C1. Kettlebell Windmill
D1. Single Arm Overhead Press

Cool-Down: Foam Roll and Stretch

Train On Purpose 164

T.O.P.

Warm-up: 10 minutes

Workout: Perform as many rounds as possible in 15 minutes. Rest 30 seconds between rounds.

Round:
A1. Outside Kettlebell Swings x 15 reps
B1. Double Kettlebell Snatch x 10 reps
C1. Renegade Rows with Push-up x 10 reps

Cool-Down: Foam Roll and Stretch

Train On Purpose 163

T.O.P.

Warm up with 200 squats then 200 walking lunges followed by the below for 30 minutes

2 minutes run
1 minute Sprint
30 seconds squats

Cool down with a 10 minute walk

Train On Purpose 162

T.O.P. – Stability

Warm up for 10 minutes

Bosu ball:

50 dumbbell squats
25 each leg Romanian deadlifts
25 push-ups feet on the ball
25 push-ups hands on the ball

5 times thru

Swiss ball:

25 hamstring curls
25 ball pikes
25 deadbugs
50 crunches

5 times thru

Cool down

Train On Purpose 161

T.O.P.

Warm-up: Foam Roll

Workout: To celebrate the Holiday, let’s go through a mobility/recovery circuit. Rest should be the time it takes to move into each new position. Perform this for 2-3 sets spread throughout your day.

A1. 90/90: 30-60 sec
A2. Cat/Cow: 30-60 sec
A3. Bow Draw to Thread the Needle: 30-60 sec
A4. Shoulder Corkscrew: 30-60 sec
A5. Pigeon: 30-60 sec
A6. In-Step Lunge with Rotation: 30-60 sec
A7. Cobra: 30-60 sec

B1. Walking Inchworm: 20-40 yards
B2. Low Ape: 20-40 yards
B3. Bear Walk: 20-40 yards
B4. Crab Walk: 20-40 yards
B5. Spider Crawl: 20-40 yards

Cool-down: Foam Roll