•Barbell back squats – 3 sets x 5 reps, 1 set x 3 reps
Dumbbell bench press – 2 sets x 5 reps, 1 set x 3 reps
Barbell bent over rows – 3 sets x 5 reps
a) Standing military press with bands – 3 sets x 5 reps
b) Seated calf raise – 3 sets x 5 reps
a) Hammer curls – 3 sets x 7 reps
b) Skull crushers – 3 sets x 7 reps

•A 20 minute HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 2 minutes and move on to the circuits.

Do as many reps as possible for each exercise before moving on to the next exercise. Each super-set should be performed once for 5 minutes. Take a 2 minute rest between each super-set.

1a) Reverse crunch with bands – 20 reps
1b) Skipping lunges – 40 skips
1c) Push ups – 20 reps

2a) Fold ups with medicine ball – 10 reps
2b) Jump squats – 20 jumps
2c) Inverted rows – 20 reps

3a) Russian twist with medicine ball or plate – 20 reps
3b) Step ups with medicine ball – 20 reps
3c) Jump rope – 200 jumps

Cool down and stretch.

•Barbell bench press with bands – 3 sets x 5 reps, 1 set x 3 reps
Stiff leg deadlifts – 2 sets x 5 reps, 1 set x 3 reps
Pull ups, weighted if possible – 3 sets x 5 reps
a) Push press – 3 sets x 5 reps
b) Standing calf raise – 3 sets x 5 reps
a) Dips – 3 sets x 5 reps
b) Standing alternating dumbbell curl – 3 sets x 5 reps

•A 20 minute abdominal HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.

Perform the abdominal circuit twice for 5 minutes without rest. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

Take a 2 minute rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.

a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
b) Situps with medicine ball on chest – 20 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
d) Jumping squat thrusts – 10 thrusts

Cool down and stretch.

•Barbell rack pulls from 3 inches off the floor with bands – 3 sets x 5 reps, 1 set x 3 reps
Incline barbell bench press – 3 sets x 5 reps, 1 set x 3 reps
a) One arm dumbbell row (or one arm neutral grip cable row if your gym doesn’t have heavy enough dumbbells) – 3 sets x 5 reps
b) Seated calf raise – 3 sets x 7 reps
Seated dumbbell shoulder press – 3 sets x 5 reps
Chin ups, weighted if possible – 3 sets x 5 reps

•Off
•Off
•Barbell back squats – 1 set x 5 reps, 1 set x 1 rep, 1 set x 5 reps, 1 set x 1 rep, 1 set x 3 reps
Dumbbell bench press – 1 set x 5 reps, 2 sets x 3 reps
Barbell bent over rows – 2 sets x 5 reps, 1 set x 3 reps
a) Standing military press with bands – 2 sets x 5 reps, 1 set x 3 reps
b) Standing calf raise – 3 sets x 7 reps
a) Hammer curls – 3 sets x 5 reps
b) Skull crushers – 3 sets x 5 reps

•A 20 minute HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations, rest for 90 seconds and move on to the circuits.

Do as many reps as possible for each exercise before moving on to the next exercise. Attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.

Each super-set should be performed once for 6 minutes. Take a 90 second rest between each super-set.

1a) Reverse crunch with bands – 25 reps
1b) Skipping lunges – 50 skips
1c) Push ups – 20 reps

2a) Fold ups with medicine ball – 15 reps
2b) Jump squats – 25 jumps
2c) Inverted rows – 20 reps

3a) Russian twist with medicine ball or plate – 25 reps
3b) Step ups with medicine ball – 25 reps
3c) Jump rope – 200 jumps

Cool down and stretch.

•Barbell bench press with bands – 1 set x 5 reps, 1 set x 1 rep, 1 set x 5 reps, 1 set x 1 rep, 1 set x 3 reps
Stiff leg deadlifts – 1 set x 5 reps, 2 sets x 3 reps
Pull ups, weighted if possible – 2 sets x 5 reps, 1 set x 3 reps
a) Push press – 2 sets x 5 reps – 1 set x 3 reps
b) Seated calf raise – 3 sets x 10 reps
a) Dips – negative rep overload – 3 sets x 5 reps with 20% more than your 5 rep max or 40% more than your 10 rep max
* negative rep overloading on dips will require a spotter, or you will have to climb back up to the top of the dip station in order to descend for your next rep
b) Standing alternating dumbbell curl – 3 sets x 5 reps

•A 20 minute abdominal HIRT routine.
Start by warming up with 5 minutes of non-stop kickboxing combinations. End the workout with 3 minutes of moderate kickboxing.

Perform the abdominal circuit twice for 6 minutes without rest. Take a 90 second rest between the kickboxing warm-up, ab circuit 1, ab circuit 2, and the kickboxing cool-down.

a) Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 15 wipes or twists
b) Situps with medicine ball on chest – 25 sit ups
c) Ab wheel roll outs to the left, straight, right, repeat – 21 roll outs (7 at each angle)
d) Jumping squat thrusts – 12 thrusts

Cool down and stretch.

•Barbell rack pulls from 6 inches o