- 3 days full body routine, and 3 days cardio
- Full Body Routine: Pick your choice of cardio (for me it’s currently Jump Rope)
- Buy In – 10 minutes of cardio (about 1000 skips on the jump rope)
- Main Workout Section:
- Main lift of the day 5 sets of 10 with (2 minutes of cardio between sets)
- 4 other lifts accessory lifts/ lighter weight/ calisthenics exercises 5 set of 10 for each exercise ( 2 minutes of cardio between set)
Example week workout
Monday
- Buy in: 1000 skips on the jump rope
- Main Workout:
- Bench press – 5 sets of 10, and 200 skips on jump rope between sets
- Pull ups – 5 set of 10, and 200 skips on jump rope between sets
- Dumbbell shoulder press – 5 set of 10, and 200 skips on jump rope between sets
- Dumbbell bent over rows – 5 set of 10, and 200 skips on jump rope between sets
- Squats (light weights) – 5 set of 10, and 200 skips on jump rope between sets
Tuesday
1 hour weighted vest walk
Wednesday
- Buy in: 1000 skips on the jump rope
- Main Workout:
- Deadlifts- 5 sets of 10, and 200 skips on jump rope between sets
- Dumbbell bench press and flies- 5 set of 10, and 200 skips on jump rope between sets
- Pull ups – 5 set of 10, and 200 skips on jump rope between sets
- Dumbbell shoulder press – 5 set of 10, and 200 skips on jump rope between sets
- Squats (light weights) – 5 set of 10, and 200 skips on jump rope between sets
Thursday
1 hour bike ride
Friday
- Buy in: 1000 skips on the jump rope
- Main Workout:
- Squats – 5 sets of 10, and 200 skips on jump rope between sets
- Pull ups – 5 set of 10, and 200 skips on jump rope between sets
- Dumbbell bent over rows – 5 set of 10, and 200 skips on jump rope between sets
- Easy-bar curls – 5 set of 10, and 200 skips on jump rope between sets
- Dumbbell bench press and flies- 5 set of 10, and 200 skips on jump rope between sets
Saturday
- 30 minute weighted vest walk
- 5k Jog