Train on Purpose 101

T.O.P.

Warm-up

8 – 10 reps… 5 sets each leg:

DB lunge one foot in front on step
DB lunge one foot behind on step
Single leg extensions

Then repeat below core workout 2 times:

25 V-ups
50 bicycles
50 crunches 2 seconds hold on top
50 heel touches
50 toe touches
50 reverse crunches
25 Supermans

Cool Down

Train on Purpose 100

T.O.P.

Warm-up: 10 minutes

Workout: Complete as many rounds of Group A as possible in 3 minutes, rest for 60-90 seconds, repeat for a total of 5 rounds.

Round:
A1. Kettlebell Goblet Squat: 30 reps
A2. Kettlebell Single Arm Shoulder Press: 15 reps (each side)
A3. Kettlebell Ballistic Row: 15 Reps (each side)
A4. Kettlebell Swings: 30 reps

Cool-Down: Foam Roll and Stretch

Train on Purpose 99

T.O.P.

Warm up for 10 minutes

Do each exercise for 1 minute between each exercise do 1 minute of jumping jacks

Plank Rows
V-ups
Full Burpees
Sit Thrus
Front Squats

Rest for 1 minute

Complete circuit 5 times. Change jumping jacks to mountain climbers, then squat jumps, then ball slams, finishing with jump rope.

Cool Down

Train on Purpose 98

T.O.P.

Warm-up: 10 minutes

Workout:

A1. Dumbbell Reverse Lunges: 15-20 reps (each side), 4 sets

B1. Single Arm Kettlebell Swing: 15-30 reps (each side), 4 sets

C1. Push-ups with Rotation: 15-30 reps, 4 sets

D1. Standing Dumbbell Shoulder Press: 12-15 reps, 2 sets

E1. Dumbbell Lateral Raises: 12-15 reps, 2 sets

F1. Rear Flyes: 12-15 reps, 2 sets

G1. Hanging Side Leg Raises: 10-12 reps, 3 sets

Cool-Down: Foam Roll and Stretch

Train on Purpose 97

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. Group E, perform as a circuit, completing a set of each exercise before resting. Rest 30 – 45 seconds.

A1. Barbell Deadlift: 6-8 reps, 5 sets

B1. Crush Grip Kettlebell Bent Row: 15-20 reps, 4 sets

C1. Kettlebell Snatches: 15-20 reps (each side), 4 sets

D1: Crush Grip Kettlebell Chest Press (Standing): 15-20 reps, 4 sets

E1. Resistance Band Lateral Raises: 15-30 reps, 3 sets
E2. Resistance Band External Rotation: 15-30 reps, 3 sets
E3. Resistance Band Internal Rotation: 15-30 reps, 3 sets

F1. Decline Sit-ups: 15-30, 3 sets

G1. Kettlebell Deadlift Jump: 15-20, 2 sets

Cool down: Foam Roll and Stretch

Train on Purpose 96

T.O.P.

Medicine Balls

Warm up for 10 minutes

Do each exercise 15 times. 3 times thru

Rock and roll up
Lunge with overhead step (each leg 15 reps)
Lunge with twist (each leg 15 reps)
Squat press and throw
Reverse swing
Single leg squat
Reach one leg Romanian deadlift. Watch your form!!!!
Single leg hip bridge…foot on ball
Rolling pushup. Right hand on the ball do a push-up then roll ball to left hand and do a push-up
Medicine ball push-ups. Keep elbows by your side
Wall balls
Medicine ball overhead crunches
Shoulder press
Overhead triceps extensions
Medicine ball V-up

Cool down and stretch

Train on Purpose 95

T.O.P.

Warm-up:

100 Step-Ups
50 Body Squats
25 Push-Ups

Workout: Perform all sets of each exercise before moving on to the next. Rest 30-60 seconds between sets.

A1. Dumbbell Walking Lunges: 40 yards (or equivalent), 2 sets

B1. *Superset* Jump Squats: 15-20 reps, 4 sets
B2. *Superset* Kettlebell Swings: 15-20 reps, 4 sets

C1. Plyo Push-ups: 15-20 reps, 4 sets

D1. Split Stance Dumbbell Row: 12-15 reps, 3 sets

E1: Standing Arnold Press: 12-15 reps, 3 sets

Cool-Down: Foam Roll and Stretch

Train on Purpose 94

T.O.P.

Warm up with 50 squats, 50 3-D lunges, 100 box steps

The rep count for the below exercises is 20, 18, 16. As the reps decrease, increase the weight.

BB squats
DB Romanian deadlifts
Hamstring curls

Cool down with 60 weighted ball knee bent wipers. Try holding the ball between the knees with crossed ankles. Helps with not getting gut punched with a weighted ball 🤣.

Then complete 60 overhead weighted crunches.

Train on Purpose 93

T.O.P.

A great routine for a strong draw!

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. If you do not have access to kettlebells, use dumbbells (or barbell where appropriate).

A1. Barbell Romanian Deadlift: 6-8 reps, 5 sets

B1. Barbell Bent Row: 15-20 reps, 3 sets

C1. Double Kettlebell (or DB) Shoulder Press: 15-20 reps, 2 sets

D1. Cable Rope Face Pulls: 15-20 reps, 2 sets

E1. *SUPERSET* Dumbbell Rear Delt Flyes: 15-20 reps, 2 sets

E2. *SUPERSET* Dumbbell Lateral Raises: 15-20 reps, 2 sets

Finisher:

F1. Kettlebell Alternating Hanging Cleans: 45 seconds, 15 seconds rest. 5 sets

Cool-Down: Foam Roll and Stretch

Train on Purpose 92

T.O.P.

HIIT

Phase 1: Complete each exercise for 45 seconds rest 15 seconds. Complete this circuit twice. Add a weighted pack or hold dumbells for more of a challenge.

Running butt kicks
Jump squats
Mountain climbers
Full burpees
Side lunges
Jump lunges

Phase 2: complete each exercise for 40 seconds then hold forearm plank for 20 seconds. Complete circuit 2 times

Mountain climbers
Plank jacks
Spider man’s – try to keep your chest just a few inches off the floor.

Cool Down