Train on Purpose 23

T.O.P.

Each exercise for 2 minutes with a 30 second rest

Intense warm up for 10 minutes

Low weight chest press
Push-ups

Low weight shoulder press
Jumping jacks

Low weight squats
Jump squats

DB calf raises
Shadow jump rope

V-ups
Planks

2 times thru

Cool Down

Train on Purpose 22

T.O.P.

Stability

Warm up with 2 minutes each
Running high knee
Jumping jacks
1 leg hops each leg
Skaters

Using a Bosu ball do each exercise 25 times

Squats
Romanian deadlifts
Front foot on ball split squats (each side)
Back foot on ball split squats (each side)
Single leg Romanian deadlifts (each side)

5 times thru

Cool down using the foam roller

Train on Purpose 21

T.O.P.

10 minutes treadmill at an incline to feel a burn

3 minutes of each:
Burpees
Shadow jump rope
Running high knees

Rest 1 minute

2 minutes each
Burpees
Shadow jump rope
Running high knees
Jumping Jacks

Rest 1 minute

1 minute each
Burpees
Shadow high knees
Running high knees
Jumping Jacks
Frog jumps

Rest 1 minute

2 minutes each
Burpees
Shadow jump rope
Running high knees
Jumping jacks

Rest 1 minute

3 minutes each
Burpees
Shadow jump rope
Running high knees

Cool down with walking and stretching

Train on Purpose 20

T.O.P.

Stepmill Day

Warm up: alternate 50 squats with 25 (each leg) Bulgarian lunges 5 times. Work into a good range of motion

5 minutes on stepmill…steady pace

35 minutes of 2 minute intervals of fast then steady

10 minute stepmill cool down

Foam roll those tired pumped legs

Train on Purpose 19

T.O.P.

Get your heart pumping with an intense 10 minute warm up…then 50 reps of straight arm band pulls

15 cable face pulls
10 one arm cable or band pulls (like your shooting your bow) each arm

15 upright rows
10 one arm cable or band pulls…each arm

15 hanging rows
10 one arm cable or band pulls…each arm

15 side lateral arm raises
10 one arm cable or band pulls…each arm

15 front lateral raises
10 one arm cable or band pulls…each arm

3 times thru

Cool Down

Train on Purpose 18

T.O.P.

Warm Up: 5-10 minutes of cardio (Your choice) Then perform 5 minutes of Kettlebell Clean>Snatch>Press>Overhead Squat. Use a lighter KB and use this as a way to warm up your body and get moving.

1 minute work
30 seconds rest
1 minute work
30 second rest
1 minute work
30 second rest
1 minute work
Rest 3 minutes before moving onto workout.

Workout: We’re going to switch up the reps for today. Work 1 or 2 reps short of failure, but really try to max out your potential. The important thing is maintaining good form. Perform these exercises without putting down the dumbbells. Complete as many reps of each exercise until you reach that point where you feel like your form may be compromised the next rep. Then move on to the next exercise. Once all exercises are complete, rest for 2 minutes. Repeat this 3-5 times.

A1: DB Chest Fly
A2: DB Bent Row
A3: Arnold Press
A4: DB Incline Curl
A5: DB Pullover
A6: 3-way Lunge Complex (Front, Side, Back)

Repeat 3-5 times.

Cool Down: Your Choice

Train on Purpose 17

T.O.P.

Warm up 10 minutes max incline on the treadmill switching between facing forward and facing backwards

25 push-ups

2 minutes facing forward max incline

25 Hindu push-ups

2 minutes facing backwards

25 wide push-ups

2 minutes facing forward max incline

25 narrow push-ups

2 minutes facing backwards max incline

3 times thru

Cool down

Train on Purpose 16

T.O.P.

Have 20 minutes? Access to an unloaded barbell (45lb)? Great! This is a time saving routine you can use alone or plug into your normal workout schedule!

Warm up: 10 minutes

Workout: Perform all exercises 1-2 reps to failure. Reach almost failure or that point where your form starts to break. Then immediately move to the next exercise. Complete all exercises like this. When all exercises have been performed, rest till you can catch your breath, and repeat. Complete 3 rounds.

Push ups
Barbell Bent Rows
Barbell Overhead Press
Barbell Curls
Reverse Lunge
Barbell Squats
Close Grip Push-ups

Cool down: 10 minutes

Train on Purpose 15

T.O.P.

Warm Up: 10 minutes of cardio

Workout: Perform these exercises with a challenging weight that you can complete all reps with. If the last set was too easy, increase weight, but do not go to failure. Complete 5 sets of each pair before moving on to the next pair. Plenty of rest between pairs.

A1: Close Grip Bench Press – 5 reps
B1: Dips (upright) – 5 reps

A2: Standing Barbell Curl – 5 reps
B2: Pull-ups (underhand) *slow negatives* – 5 reps

A3: Triceps Pushdown – 5 reps
B3: Dips (upright) – 5 reps

A4: Incline Dumbbell Curl – 5 reps (each side)
B4: Pull-ups (underhand) *slow negatives* – 5 reps

A5: Lying Tricep Extension – 5 reps
B5: Dips (upright)

A6: Standing Rope Hammer Curls – 5 reps
B6: Pull-ups (upright) *slow negatives* – 5 reps

Cool Down: Stretch

Train on Purpose 14

T.O.P.

20 minutes on the stepmill at a strong pace

25 DB front squats
25 DB overhead squats
25 DB split squats (each leg)
25 DB Goblet squats

3 times thru

Cool down with foam roller