Train On Purpose 153

T.O.P.

This is a full body workout to squeeze into your day while getting ready for the hunt before or after work

Warm up 10 minutes on the treadmill

5 Shoulder presses
30 seconds of hops
5 times thru

5 floor chest presses
30 seconds of hops
5 times thru

5 bent over rows
30 seconds of hops
5 times thru

5 DB squats
30 seconds of hops
5 times thru

5 calf raises
30 seconds of hops
5 times thru

Cool down and stretch

Train On Purpose 152

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, 3 sets

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

C1. Cable Crossovers: 15-20 reps, 3 sets

D1. Zercher Deadlift: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 151

T.O.P.

Warm-up: 10 minutes

Workout: Perform Round as a circuit, without rest. Complete 5 rounds, resting 60 seconds between rounds.

Round:

A1. Kettlebell Goblet Squat > Halo: 20 reps

A2. Burpee with Push-up: 10 reps

A3. Dumbbell Lunge Matrix (forward, side, reverse): 10 reps (each side)

A4. Kettlebell Swings: 20 reps

Cool-down: Foam Roll and Stretch

Train On Purpose 150

T.O.P.

Warm up with a brisk walk for 10 minutes

20 face pulls

1 minute of jumping jacks

20 front squats

20 Romanian deadlifts, 20 single arm back rows, and 20 body squats

1 minute sled push

20 front arm lateral raises

Repeat Twice

Cool Down

Train On Purpose 149

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 1-2 minutes between sets.

A1. Kettlebell Cossack Squats: 15-20 reps, 4 sets (each side)

B1. Barbell Bent Row: 15-20 reps, 4 sets

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

D1. Dumbbell Reverse Lunges: 15-20 reps, 4 sets (each side)

E1. Hanging Knee Raises: 10-30 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 148

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

B1. *Superset* Barbell Bench Press: 6-8 reps, 4 sets
B2. *Superset* Push-ups with Rotation: 15-20 repe, 4 sets

C1. Kettlebell Ballistic Row: 15-20 reps, 4 sets

D1. Pull-ups: 6-8 reps, 3 sets

E1. Hanging Knee Circles: 15-20 reps, 5 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 147

T.O.P. Speed drill Saturday

Warm up with a fast walk or light jog

Set up a marker at 25′, 50′, And 75′.

Sprint to the 25′ mark then back to the starting line, sprint to 50′ mark then back to the starting point, sprint to the 75′ mark then back to the starting line. Be sure to push hard both directions!!! I call this a suicide drill but it has many names. Rest for 1 minute. 3 times

Same as the suicide drill but this time sprint to the markers then run backwards to the starting line

Same as the suicide drill but shuffle step… leading with left leg first for 3 times then right leg lead for 3 times

I find these drills to help when we are moving up, down, and side to side on steep hills. Plus they are fun to do with a partner. Matt definitely is the better sprinter but not for long 😉

Don’t forget to cool down

Train On Purpose 146

T.O.P.

Warm up with 1 minute of each exercise for 10 minutes: jumping jacks, squat jumps, mountain climbers, high knees, shadow jump rope

3 sets of 12 dumbbell thrusters
3 sets of 60 seconds burpees
3 sets of 60 seconds box jumps
3 sets of 15 kettlebell swings
3 sets of 10 each leg weighted overhead lunges

Rest for 30-60 seconds between each set

Cool down and stretch

Train On Purpose 145

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. Good Mornings: 10 reps, 1 set
B1. Romanian Deadlift: 6 reps, 4 sets
C1. Bodyweight Jump Lunges: 15 reps (e.s.), 3 sets each side
D1. Weighted Pull-ups: 6-8 reps, 3 sets
E1. Dumbbell Lateral Raises: 6-8 reps, 3 sets
F1. Push-up with Rotation: 15 reps, 3 sets
G1. Dumbbell Pullover: 6-8 reps, 3 sets
H1. Cable Downward Chops: 15 reps (e.s.), 2 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 144

T.O.P.

Warm up for 10 minutes

25 front DB raises
25 side DB lateral raises

Staying with the tri-sets lets work shoulders. 12 reps each without rest until all 3 exercises are complete. Then rest 1minute

Arnolds
Bent arm lateral raise
Front plate press

5 times thru

50 shrugs

Cool down