Monday 11th January
DAILY-5 WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 Cardio Choice
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs* Alternate DB in hands every rep
8 Single DB Push Press **Hold DB across chest
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press
FINISHER
AMRAP x 5 MINUTES 2-4-6 and so on…
Sit-ups
DB Heel Taps
Tuesday 12th January
DAILY-5 WARM-UP
1:00 Cardio Choice into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Star Jumps
MOVT 2 – Up-Downs
*Both movements = 1 Set
PUSH x PULL STRENGTH
4 SETS ON A 10:00 CLOCK…
8/8 Single Arm DB Bent Over Row
8/8 Single Arm DB Arnold Press
PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Weighted Sit-Up
Wednesday 13th January
DAILY-5 WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
BODYWEIGHT PUMP
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups
-Rest :30-
AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts
FULL-BODY SWEAT WORKOUT
5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-
*Take 2 steps out & 2 steps back, keep reps low and slow…
FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
Thursday 14th January
DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull
MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers
Friday 15th January
DAILY-5 WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings
FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
Saturday 16th January
DAILY-5 WARM-UP
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
SATURDAY SQUATS
4 SETS
AMRAP x 2 MINUTES
6 DB Step Ups or Lunges
6 DB Front Squats
-1:00 Rest b/t Sets-
*Pick up where you left off.
SATURDAY SQUATS
5 SETS
1:00 – :30 Max DB Glute Bridges + :30 Glute Bridge Hold
1:00 -:30 Max Single DB Front Squats + :30 Squat Hold
1:00 – Plank Hold
-Rest 1:00 b/t Sets-
Sunday 17th January
DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
7 Burpees into Max Single Unders
BODYWEIGHT PUMP
EMOM x 6 MINUTES
MIN 1 – :45 Push-Ups
MIN 2 – :45 Supermans
SUNDAY SWEAT
2 SETS
AMRAP x 10 MINUTES
1:00 Cardio Choice
20 DB Russian Twists
40 Double Unders
20 DB Slides
10 Up-Down Mountain Climbers*
* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)
-2:00 Rest b/t Sets-
