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Full Push (Strength and Burnout Finisher)
No summary yet.
Published v1
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55m
15
Dec 7
Full Body Strength
No summary yet.
Published v1
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1h
6
Dec 7
Full Body Strength
No summary yet.
Published v1
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1h
6
Dec 7
Full Push + 15m HIIT
No summary yet.
Published v1
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45m
24
Dec 7
Full Push + 15m HIIT
No summary yet.
Published v1
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45m
24
Dec 7
Full Push (Strength and Burnout Finisher)
No summary yet.
Published v1
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55m
15
Dec 7
Full Push + Core HIIT
No summary yet.
Published v1
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1h
24
Dec 7
Full Push + Core HIIT
No summary yet.
Published v1
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1h
24
Dec 7
Rest Day
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Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
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Exercises
Dumbbell Shoulder Press
Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angleFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Front Raise
Setup - Stand with your feet hip width apart - Hold dumbbells in each hand with your arms fully extended and the weights resting in front of your thighs Movement - Begin lifting both dumbbells in front of you, keeping your arms straight. Raise dumbbells until they reach shoulder height or slightly above - Once arms are parallel to the floor slowly bring the dumbbells back down to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Chest Press
Setup - Sit on a flat bench with a dumbbell in each hand resting on your thighs - Lie back on the bench and fully extend your arms to have the dumbbells above your chest - Your feet should be flat and pressed into the floor Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until the dumbbells are at chest level - Press the dumbbell back toward the starting position, driving through your chest and squeezing the muscles at the topFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Machine Chest Fly
SetUp - Grasp the handles with a neutral grip, keeping your elbows slightly bent Movement - By keeping your chest lifted and engaging your core, slowly bring the handles together in front of you by squeezing your chest muscles - Gradually reverse the movement, opening your arms wide returning back to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Tricep Kickbacks
Setup - Grab a dumbbell in each hand - Stand with your feet shoulder width apart, knees slightly bent for stability - Hinge forward at your hips, keeping a neutral spine. Your torso should be nearly parallel to the ground, and your elbows should be bent at about a 90-degree angle with the dumbbells near your chest - Position your elbows so they are tucked in close to your torso (not flaring out) - Grip the dumbbells with your palms facing inward towards your body Movement - From the starting position, press the dumbbells back by straightening your elbows - Keep your upper arms stationary, and only move your forearms as you extend your arms fully behind you - Squeeze the triceps at the top of the movement - Avoid locking your elbows completely at the top to keep constant tension on the triceps - Hold for a second at the top, and then slowly lower the dumbbells back to the starting position in a controlled mannerFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Tricep Dips
Setup - Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward gripping the edge of the bench - Extend your legs out in front of you with your heels on the floor Movement - Begin by slowly bending your elbows to lower your body to the floor. Keep your elbows pointed backwards as you descend - You should feel the stretch in your triceps and shoulders at the bottom. Keep your elbows at about a 45 degree angle to your torso - After reaching the bottom of the dip, push through your palms to straighten your elbows to lift your body back up to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
HIIT
Time for your HIIT circuit!!Fields Reps Weight
Set 1
Exercises
Jump Squats
Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movementFields Reps Weight
Set 1
Exercises
Box Jumps
Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jumpFields Reps Weight
Set 1
Exercises
Box Push ups
Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the boxFields Reps Weight
Set 1
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Jump Squats
Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movementFields Reps Weight
Set 1
Exercises
Box Jumps
Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jumpFields Reps Weight
Set 1
Exercises
Box Push ups
Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the boxFields Reps Weight
Set 1
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Jump Squats
Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movementFields Reps Weight
Set 1
Exercises
Box Jumps
Setup - Choose a stable box or platform that is appropriate for your fitness level - Stand in front of the box with your feet hip width apart Movement - Dip down into a quarter seat, bending your knees and hips slightly as you lower your body swing your arms back - Explode upward by pushing through your heels and extending your hips, using the power of your legs and arms to propel yourself upwards - Jump onto the box driving your knees forward and aiming for a soft landing with both feet landing simultaneously on the box - Once you land on box, stand tall and take a moment to stabilise yourself before stepping back down. Step down one foot at a time onto the floor - Reset your position and prepare for next jumpFields Reps Weight
Set 1
Exercises
Box Push ups
Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the boxFields Reps Weight
Set 1
Exercises
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight
Set 1