Train on Purpose 10

T.O.P.

Warm up 30 seconds each:
Jumping jacks
Windmills
Butt kicks
High knees
Overhead squats to march
Reverse lunge with arm raise
Spider steps
T-push ups

Complete each Circuit 1 three times before moving to Circuit 2… During each Circuit try to rest only long enough to get to the next exercise:

Circuit 1:

25 kettlebell swings
15 sandbag squats
12 burpees with overhead clap at the bottom of Rep (keep core tight and good form)

Rest 1 minute

Circuit 2:

16 ball slams
30 seconds stair/treadmill sprints…with 30 seconds less intensity 4 times
12 sandbag push presses
10 each leg split squat jumps…watch your form!!
16 lateral bear crawl push-ups

Cool Down

Train on Purpose 9

T.O.P.

Warm up for 10 minutes

12 leg presses
30 seconds dumbell jump squats

12 abduction/12 adduction presses
30 seconds kettlebell goblet squats

12 lying hamstring curls
30 seconds Swiss ball hamstring curls

100 weighted standing calf raises
Sitting calf raises till failure

Repeat 4 times

Cool Down and Foam Roll

Train on Purpose 8

T.O.P.

For 20 minutes on the stepmill go for 30 seconds slow then 30 seconds fast… to the point you feel like your running up stairs.

Then: 7 times thru, as little rest as possible between each set.

7 shoulder presses
7 Arnolds
7 front raises (don’t let your shoulder rest at the bottom)
7 lateral raises (keep shoulder tension through full range of motion)
7 upright rows
7 shrugs
7 front shoulder pushes

Cool Down

Train on Purpose 7

T.O.P.

Warm-up: 10 minutes (cardio, dynamic stretching, mobility)

Workout: Perform all reps of each exercise before moving on to the next. Perform superset without rest. Total rest should be 30-60 seconds for each set.

A1: Box Squats: 10 reps, 1 set

B1: Barbell Squats (touch and go): 12-15 reps, 3 sets

C1: Pull-ups (or Lat Pull Down): 8-15 reps, 3 sets

D1: Dumbbell Split Stance Row: 8-15 reps, 3 sets

E1: Weighted Dips: 12-15 reps, 3 sets

F1: *Superset* Hanging Leg Raises: 10-15 reps, 3 sets

F2: *Superset* Long Lever Ball Crunches: 10-15 reps, 3 sets

Cool-Down: Stretch and Foam Roll

Train on Purpose 6

T.O.P.

Classic Chest

Warm up for 10 minutes… including push-ups, trip pull downs

BB chest press 5 reps…explode up 5 sets with 60 seconds rest between

BB Incline bench press 5 reps…5 sets with 60 seconds rest between

DB incline bench press 8 reps…4 sets
with 60 seconds rest between

DB incline fly 10 reps…4 sets with 60 seconds rest between

20 push-ups rest between 4 times

Cool Down

Train on Purpose 5

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next.

A1: Jump Lunges: 15-20 reps (e.s.), 4 sets

B1: One-handed Kettlebell Swings: 10-15 reps (e.s.), 4 sets

C1: Barbell Overhead Press: 6-8 reps, 4 sets

D1: *Superset* Barbell Bench Press: 6-8 reps, 4 sets

D2: *Superset* Push-up with Rotation: 15-20 reps, 4 sets

E1: Reverse Crunches: 15-20 reps, 3 sets

F1: Cable Downward Chops: 15-20 reps, 3 sets

Cool-Down: Foam Roll and Stretch

Train on Purpose 4

T.O.P.

Warm up: Cardio and Mobility

Workout: Perform all sets of each exercise before moving onto the next.

A1: Box Squats – 15 reps, 4 sets
B1: Single Leg KB deadlift – 15 reps (each side), 4 sets
C1: KB Squat to Rotational Press – 15 reps (each side), 4 sets
D1: Glute Bridge Dumbbell Chest Press, 15 reps, 4 sets
E1: Pull Ups – AMRAP (stopping 1-2 reps short of failure), 3 sets

F1: Sprint/Jog – (15 minutes) Start running, get up to max speed and sprint for 15 seconds, then jog lightly for 45 seconds. Continue this for 15 minutes.

Cool Down: Light Cardio or Walking 5 minutes, stretch and foam roll.

Train on Purpose 3

T.O.P.

Good morning – let’s keep up on our stability while training for this fall

Warm up with 1 minute squats rest 30 seconds for 5 minutes. Then walking lunges for 5 minutes (1 minute/30 seconds)

Using a bosu ball (flat side up)

1 minute DB squats
1 minute single leg Romanian deadlifts (each leg)
1 minute front squats
1 minutehands on ball chaturanga pose
Rest 1 minute

10 times thru

Cool down

Train on Purpose 2

T.O.P.

Warm up: 10 minutes of cardio (Run, Row, Bike, etc.)

Workout: Perform all sets of each exercise before moving onto the next. Rest 30-90 seconds between sets.

A1: Lunge Matrix (forward, lateral, reverse) – 15-20 reps (each side) *forward + lateral + reverse = 1 rep*, 4 sets

B1: Single Leg KB or DB Deadlift – 15-20 reps (e.s.), 4 sets

C1: Barbell Front Squat to Press – 15-20 reps, 4 sets

D1: Kb or Db Bridge Press – 15-20 reps,4 sets

E1: Reverse Crunches – 10-12 reps, 3 sets

F1: Pull-Ups – As Many Reps As Possible (stop 1-2 reps short of failure), 3 sets

Cool Down: Stretch or Foam Roll

Train on Purpose 1

T.O.P.

Warm up with a 5 minute run

Sprint for 30 seconds then normal pace run for 30 seconds for 20 minutes.

200 squats
200 calf raises

Cool down with a good stretch