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

Train On Purpose 160

T.O.P.

Warm-up: 10 minutes

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

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

B1. Goodmornings: 15-20 reps. 3 sets

C1. Dumbbell Row: 15-20 reps, 3 sets

D1. Z Press (Wide feet): 15-20 reps, 3 sets

E1. Tricep Pressdown: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 159

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. Banded Kettlebell Deadlift: 15-20 reps, 3 sets

B1. Good Mornings: 15-20 reps, 3 sets

C1. Barbell Push Press: 15-20 reps, 3 sets

D1. Wide Grip Pull-ups: AMRAP, 3 sets

E1. Barbell Spider Curls: 15-20 reps, 3 sets

F1. Dumbbell Skull Crushers: 15-20 reps, 3 sets

G1. Alternating V-Ups: 10-30 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 158

T.O.P.

Warm-up: 10 minutes

Workout:

A1. Landmine Reverse Lunge and Press: 15-20 reps (each side), 4 sets

B1. Kettlebell Ballistic Row: 15-20 reps (each side), 4 sets

C1. Barbell Floor Press: 15-20 reps, 4 sets

D1. Dumbbell Step-up: 15-20 reps (each side), 4 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 157

T.O.P.

Warm up for 10 minutes

300 squats

Leg press 12 times 4 sets
Leg extensions 12 times 4 sets
Single leg press…each leg 12 times 4 sets

Go for failure at 12 reps

Cool down and walk funny out of the gym

Train On Purpose 156

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. *Superset* Trap Bar Carry: 50ft, 3 sets
A2. *Superset* Kettlebell Jump Squats: 15-20 reps, 3 sets

B1. Snatch Grip High Pull: 15-20 reps, 3 sets

C1. *Superset* Explosive Push-ups: 15-20 reps. 3 sets
C2. *Superset* Kettlebell Floor Press: 15-20 reps, 3 sets

D1. Hanging Leg Raises: 15-20 reps, 3 sets

E1. Back Squats (reduced weight): 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 155

T.O.P.

Warm up for 10 minutes

For each exercise go for the rep count…then push yourself to failure

50 overhead weighted crunches
1 minute plank
50 Russian twist
1 minute plank
25 hip dips each side
1 minute plank
25 V-ups
1 minute plank
50 toe ups
1 minute plank
50 crunches
1 minute plank
50 super man’s
1 minute plank
Leg circles…25 times to the right then left
1 minute planks
25 right then left standing weight side crunches
1 minute plank

Cool down…if your core hurts for 3 days…job WELL done!!

Train On Purpose 154

T.O.P.

Hotel or home gym workout

Warm up 10 minutes

Run 1/4 mile
50 squats
Repeat 5 times

Run 1/4 mile
25 push-ups
Repeat 5 times

Cool down 10 minutes