Category: How To’s

A customized workout schedule can be a fun and rewarding experience – not to mention a goal many people strive to achieve. Finding the right combination of cardio exercise, strength training, and rest days can help you fine-tune your body to get into optimal shape. But many people trying to get on a regular schedule have many questions about how to build a workout routine that gets results.

When you are just getting started on the path to designing your workout program, there are a ton of variables to consider. What kinds of exercises are best for your body? How many sets and reps do you need to gain muscle? How many days off should you take? How quickly should you increase the amount of weight you are lifting, the length of time spent training, etc.? The list goes on and on! This guide takes an in-depth look at everything you need to know about building a workout routine so you can get started on your own.

Whether you are a seasoned weightlifter looking to update your exercise schedule or designing your first workout plan, read on to learn everything you need to know about building a workout routine that works for you.

How to Build a Workout Routine

When designing a workout routine, there are a few key questions you will want to consider. 

What are your goals?

First things first: what do you want to accomplish with your workout routine? Are you trying to lose weight? Do you want to build muscle? Are you training for a 5k or a marathon? Whatever your goals, you should write them down and keep them top of mind so you know what you want to achieve. Your goals will direct you on how to build a workout routine that gets you where you want to go. 

When creating goals of any kind – but specifically when it comes to fitness goals – try using the SMART method. SMART is an acronym for:

Specific: Make sure your goals outline what you are trying to accomplish in a clear and concise way.

Measurable: Your goals must allow you to measure your progress. For example, maybe you want to lose 5 pounds by a specific date. Or, perhaps you would like to be able to do ten bench presses with a certain amount of weight. Whatever your goals are, you need to make sure you can connect them to tangible progress markers. 

Attainable: Make sure your goals are realistic. Depending on your body weight and BMI, losing weight, gaining muscle mass, etc., will take different amounts of time. 

Relevant: Keep your goals relevant to your interests, likes/dislikes, abilities, etc. For example, if you hate running or have a leg injury, setting a goal to run x amount of miles won’t be relevant. 

Timely: Make a timeline for your goals that ensures that you stick to a steady schedule without putting yourself at risk for injury. 

What has worked in the past? 

If a particular type of training has worked for you in the past, the odds are pretty good that you can continue with that training and see results. Consider the types of exercise that made you feel excited about training – and the types that you didn’t enjoy. That way, you will have a baseline of activities to start with. 

How much time do you have to devote to your workout goals? 

You also have to determine the level of commitment that you can devote to your goals and training. This will be primarily based on your work schedule, lifestyle, family life, social obligations, etc. Training 3-5 days per week is a good goal for most people. Once you have figured out how many days a week you will train, you can start to schedule your days to design a training split and training frequency. 

Training frequency

Training frequency refers to how often you will train a muscle. Usually, people start with training a muscle group 2-3 times per week. This means 12-18 total sets per week. Of course, it’s a good idea to experiment with the amount of training and sets you do in order to find the best results and track your progress early on. 

Training Split

Training split refers to splitting up which workouts will train which muscle groups. If you train 2-3 days per week, you might consider doing a full body split. This means that each day you work out, you are working on your full body instead of just one set of muscle groups. If you train more frequently, you will want to factor that into how to build a workout routine. You might spend two days on your upper body, two days on your lower body, etc. 

How long will you give yourself to reach your goals?

Make sure that you set realistic timeframes for gaining muscle or losing weight. If you’re trying to lose weight, the best way is to maintain a calorie deficit by consuming 250-500 fewer calories per day than your normal calorie intake. This should result in losing 1-2 pounds per week. 

If your goal is to gain muscle mass, aim for a calorie surplus by adding 250-500 calories to your normal calorie intake. This results in gaining lean muscle mass of about .5 pounds per week. 

What exercise and movements should you include?

There are so many different exercises to choose from – it can be overwhelming when you are figuring out how to build a workout routine. The most important factor for strength, muscle gain, and general fitness is to create a workout program that builds a foundation for success in the future. Here are a few of the most important considerations when you’re deciding how to build a workout routine.

Bodyweight movements

Bodyweight movements are pretty much just what they sound like. They are exercises where you are moving your own body weight vs. lifting or pressing weights. Developing a firm grasp of bodyweight movements can help you develop a better form in other movements. The main bodyweight movements include push-ups, pull-ups, lunges, single-leg squats, jumping, and more. 

Compound exercises

Compound movements are key for building muscle. These are movements that stress multiple muscle groups at the same time. This means they involve multiple joints flexing, extending, and/or rotating in unison with each other. They train more muscles at once, making them more time-efficient and increasing loading stress. Common compound movements include the deadlift, rows, and the overhead press. 

However, compound lifting can also have some disadvantages to watch out for. It can be difficult to isolate muscles, muscle fatigue can sometimes make the movements less effective, and it can be challenging to address movement imbalances. 

Accessory movements

Accessory movements exist to support the main lifts in your workout and help support your growth over time. They add additional balance, coordination, and strength to your workout goals. Accessory movements are a great way to add variety, creativity, and fun to your workouts. 

It’s Time to Begin Your Fitness Journey

When you’re deciding how to build a workout routine that works for your body, it’s hard to go wrong with a full-body program. It can help you establish a workout routine while also keeping your schedule super simple, and they let you train the main muscle groups multiple days per week. Full-body workouts are also great if your goal for working out is for your general health rather than for aesthetics. And another perk is that they require much less time, whether you are working out in a gym or in your home gym. 

At Titan Fitness, we have all the equipment you need to achieve your workout goals. Our home gym equipment can help you figure out how to build a workout routine that makes your body look and feel great in no time. 

In the quest to build a strong, healthy body, fitness enthusiasts often focus on either losing fat or gaining muscle. But is it possible to work toward both goals at the same time? Many trainers and fitness experts will tell you that losing body fat and gaining muscle simultaneously is possible — but you have to understand how to do so and be willing to do what it takes to get there. Let’s take a closer look at how to go about losing fat and gaining muscle at the same time.

What Is Losing Fat and Gaining Muscle All About?

Essentially, losing fat and gaining muscle simultaneously means “getting toned.” It refers to shaping the body and slimming down. It would be one thing if the human body were made up of only one consistent material, but it’s not. Our bodies are comprised of many different types of materials of varying densities. Getting the body into shape involves both losing fat and gaining muscle. But muscle and fat are two very different materials, and working with each requires a different approach. 

In other words, we can’t swap out fat for muscle or muscle for fat. Your body composition is the ratio of fat mass to lean mass. Fat mass is just what it sounds like — body fat. But lean mass includes your muscles, bones, tendons, ligaments, organs, etc. 

At first glance, the methods needed for the respective goals of losing fat and gaining muscle seem to be at odds with each other. Losing fat requires burning more calories than you consume. But to build muscle, you need to consume more calories than you burn. 

To burn fat, you need to ensure your body is in a calorie deficit. This means eating fewer calories than you burn every day. A deficit means that your body must tap into pre-existing fat to get the energy to move or exercise. On the flip side, your body needs to be in a calorie surplus to gain muscle. A surplus means that your body has excess calories to rely on for energy, so any fat stored on your body remains untouched. 

So, how do we tackle the paradox of losing fat and gaining muscle at the same time? 

Is it Possible to Lose Fat and Gain Muscle at the Same Time?

Getting toned is not always easy — but it is possible, and anyone can do it with the proper guidance, knowledge, and self-discipline.

Making your body more athletic, or losing fat and gaining muscle simultaneously, is done by changing the fat mass ratio to lean mass. This process is very different from weight loss. Losing weight means losing both fat and muscle. It makes your body smaller, but your shape doesn’t change. Many people can lose weight and feel very slender but not have the shapely and toned physique they want or the muscle strength they desire. 

Instead of aiming for weight loss, focusing on fat loss tends to be healthier for your body. It also helps to ensure that you don’t lose muscle definition. Fat loss boils down to consuming fewer calories than you burn — or being in a calorie deficit. 

The Mayo Clinic offers a free calorie calculator to estimate the daily calories you need to maintain your current body weight. 

When you’re low on calories or on a cutting diet, as some trainers call it, your body will depend on pre-existing fat when you’re exercising, but it will also start to break down muscles. For optimal health, it’s generally best to avoid breaking down muscle. This will result in a healthier body that looks and feels toned. 

Losing fat and gaining muscle help reduce your body fat percentage because the fat mass ratio to lean mass decreases. You are changing your physique, not your weight. As you begin this process, you can see your body change. You might notice that your favorite pair of jeans fit slightly differently or that your stomach looks firmer. Even if you begin to gain weight, it will feel like your physique is smaller overall. 

What Does Energy Have To Do With Losing Fat and Gaining Muscle?

When working on losing fat and gaining muscle all at once, it’s essential to consider where calories go. When we burn calories by expending energy from the body, does our body pull from muscle or fat tissue? The short answer is: we don’t know! When we reduce our caloric intake, we don’t get to control whether our bodies turn to fat or muscle for energy. It would be great if all our calories fed our muscle tissue and none fed our body fat, wouldn’t it? The uncertainty of where our calories will go is called calorie partitioning. 

What Is Calorie Partitioning?

Calorie partitioning depends on how much protein our bodies gain or lose when they are over-fed or under-fed. This number is referred to as the P-ratio. For the most part, we can’t control the P-ratio because it tends to be genetic. But physiologist Lyle McDonald explains that we do have control over about 15%–20% of it, based on how we diet and what we do when we exercise. 

Hormones are one of the main determinants when it comes to our P-ratios. Higher testosterone levels lead to reducing more fat than muscle. And chronically high levels of cortisol lead to reducing more muscle than fat.

However, it’s still tough to predict what percentage of energy goes toward creating muscle cells versus fat cells when we are in a calorie surplus. If you are doing enough training for strength, consuming enough protein, drinking enough water, etc., your body could theoretically use stored fat to build muscle tissue. But it doesn’t happen this way for most people. 

You want to eat 300–500 calories per day above your baseline needs for sustainable muscle gain without excess fat gain.

How to Easily Lose Weight and Gain Muscle at the Same Time?

The people who stand the best chance at losing fat and gaining muscle at the same time fall into two different groups based on how long they have been strength training, their current ratio of fat mass to lean mass, hormone levels, and genetics. 

See which group you fall into to find out how to go about losing weight and gaining muscle at the same time.

People With High Body Fat and No Training Experience

If you haven’t done strength training before, it will be easy for you to gain muscle. And those with a higher percentage of body fat have more energy to spare and gain muscle. A higher body fat percentage also means that your body is likely more insulin resistant, a condition in which your fat cells resist taking on more calories, so the energy is diverted toward muscle.

Strength training will help muscles grow rapidly, improving insulin sensitivity and the muscle cells’ ability to uptake nutrients. When both of these factors are present, it is a perfect combo for losing fat and gaining muscle at the same time. 

Very Athletic People Coming Back From a Break

Athletes who, for various reasons, have not been as active in some time also find losing fat and gaining muscle at the same time much easier than most. They lost muscle mass and gained body fat during their reprieve, but it is easy to rebuild that mass due to the muscle memory effect. They are also more likely to be the kind of people excited about working out and may have previously had a training schedule they can easily jump back into. 

What About Everyone Else?

Losing fat and gaining muscle is more difficult for people who are very lean and muscular — but it is still possible. It requires an exercise program and diet that maintains the right amount of caloric intake versus expenditure. 

The best way to approach this problem is to tackle one objective at a time. Losing fat and gaining muscle can be subsequent goals instead of simultaneous goals. Many people have found it most effective to focus on losing body fat first and then working toward toning and gaining muscles. 

You need a healthy diet and cardiovascular exercise to get into a calorie deficit that enables fat loss. Fad diets are never good because they often aim to shed pounds too quickly. This isn’t safe or healthy, and these diets are tough to maintain over time. Lower your calories and do cardio exercises that keep your heart rate up, and you will start to trim some fat off your body. 

Once you have shed some fat, you can begin the muscle-building process. This involves strength training and dietary changes. You want to add protein to your diet — and a lot of it. Protein helps your body convert fat into muscle. When you do strength training, you push your muscles to the point that they start to tear and break down. In the time between workouts, protein helps your body repair muscles and build them back up. 

In addition to changing your diet and incorporating cardio exercise and strength training, it is critical to ensure that your body gets adequate sleep each night. Sleep is the body’s time to repair, replenish lost energy, and heal broken tissues. 

How Titan Fitness Can Help

Losing fat and gaining muscle isn’t easy — but it certainly is possible. With a blend of determination, discipline, and mental strength, you can achieve anything! If you’re interested in setting up a home gym, Titan Fitness has all the equipment you need. Browse our collection of home gym equipment and choose the gear you need to meet all of your health and fitness goals. 

Need help staying fit during quarantine? Coach Breezy has 31 days of workouts to help keep you in shape!

DAY 1:

Warm-Up:

• 3 Sets:
• 5 Tuck Jumps
• 10 Side Plank Rotations
• 30 second Wall Sit

Work-out:

A1) Single Arm DB Bench Press @3131; 8-10reps; rest :30 x 3 sets

A2) Single Arm DB Row @10X2; 8-10/arm; rest :30 x 3 sets

B) 2 Complete Sets:

• AMRAP x 3 Min (Set 1):
• 150 m run
• 15 sec plank
• 8 Goblet Squats
• :90 sec rest
• AMRAP x 3 Min (Set 2):
• 20 Singles/Doubles
• :15 Hollow Hold
• 10 Hand Release Push-Ups

DAY 2:

Warm-Up

• 3 Sets:
• 10 Cossack Squats @2111 (5 per side)
• 6 Seated Single Arm Overhead Press (Light/milk jug) :15-20 Single Arm Plank Hold per arm

Work-out:

3 Sets:

A1) Front Foot Elevated Split Squat (2”-4” elevation under front foot)

• @33X3, 8reps per leg *you can weight this if you desire to but make sure the tempo is met.

A2) Tempo Turkish Get Up

• 3 Turkish Get Ups per side. *each rep should take :10 secs to perform. #timeundertension

B) 4 Sets

• 5 Hang Power Cleans (touch n go) *Building in weight each time if weight is available or use DB :15 secs rest
• 10 Burpees AFAP
• Rest 2:30

DAY 3:

Warm-Up:

3 Sets:

• 10 Yoga Push-Ups
• 10 Inch Worms
• 10 Scapular Push-Ups

Work-out:

A) LET’S GET THIS PARTY STARTED WARM UP

• 4 Sets:
• 250 m Run
• 8 Reverse Hand Push Ups *do what your mobility will allow you to do here. Over time it will get better!
• 4 Burpee Box Jumps, :60 sec rest

B) Drop Sets of Bulgarian Split Squats

• 3 Sets per side:
• *Perform all of this on one leg before switching to the other. 30 reps continuously reps no rest. Have the weight nearby so you can set the weight down and grab the other and so on…
• 12 BSS *heavy
• 10 BSS *moderate
• 8 BSS *no weight

C) For Time:

• 40 Mountain climbers
• 20 V-ups
• 8 Wall walks
• 40 empty barbell thrusters or use light DBs/KBs 8 wall walks
• 20 V-ups
• 40 Mountain climbers

DAY 4:

DEALER’S CHOICE – Grab a deck of cards and have some fun!

• Diamonds – Alternating dumbbells snatch Spades – Goblet squats with DB
• Hearts – Burpees
• Clubs – Box Jumps with a step-down
• Ace – Run 200 m
• Jack – 11 reps
• Queen = 12 reps
• King = 12 reps

DAY 5:

Warm-Up:

3 Sets:

• 20 Atl. Step Ups
• 20 Glute Bridges on the floor
• 20 Should Taps from top of push up position

Work-out:

4 Sets:

A1) Tempo Back Squat *from the ground @33X1; 5reps

A2) Supinated Bent Over Rows@2222; 5-7reps

B) Every 3 Minutes Complete the Following:

• 5 Sets:
• 4 DB/KB Front Squats
• 12 Weighted Russian Twist (6 per side)
• 8 DB/KBs Reverse lunges (4 per side)
• :60 Singles/Doubles
• *rest remainder of the 3 minutes upon completion

DAY 6:

Warm-Up:

• 6 min AMRAP of:
• 10 RDL with empty barbell 10 strict press
• 10 overhead squats

Work-out:

A) DB/KBs Complex (use a barbell if you do not have DBs to KBs) 10 Sets: *rest as needed between working sets*

• 10 Suitcase Deadlifts
• 8 Power Cleans
• 6 Front Squats
• 4 Shoulder to Overhead

B) For Time – Push this one!

• 500 m run
• 10 SA Clean & Jerks (5 per/lighter)
• 10 SA Clean & Jerks (5 per/medium)
• 10 SA Clean & Jerks (5 per/heavier)
• 500 m run
• 30 Dual/Double DBs/KBs Snatches (medium weight)

*If you are using two different objects that’s okay. Odd object combinations are good for training. Survival of the fittest.

DAY 7:

A) Do something, MOVE for 30 continuous minutes. Run

• Walk
• Swim
• Bike
• Row
• Elliptical
• Stairs
• Ski
• Skip

*Something different depending on what you have access to during these times!

B) Stretch!

• Get on the internet and follow someone’s stretching routine.
• Foam roll
• Lacrosse ball
• Yoga
• BREATHE!

DAY 8:

Warm-Up:

3 Sets:

• 5 Box jumps with step down
• 10 Powell Raises per arm (use something light, even a book will work) :30 Single Leg Glute Bridge Hold
• 10 Weighted Good Mornings

Work-out:

A) Snatch or Clean Complex

• 10 working sets:
• 1 Snatch (or Clean) Halting Deadlift + 1 Hang Power Snatch (or Clean) + 1 Full Snatch (or Clean) + 1 Overhead Squat (or front squat)

B) 3 Complete Sets:

AMRAP x 4 Min:

• 30 of Singles/Doubles
• 6 Alternating Single Leg V-Ups
• 6 Alternating DB/KB Reverse Lunges (3 per) *make the load uneven in each hand
• :90 rest

AMRAP x 4 Min:

• :30 Burpees to a plate
• 5 HR Push Ups
• 5 Pronated Bent Over Rows (moderate weight)
• :90 rest

DAY 9:

Warm-Up:

• 10 Single Leg RDLs per side
• 6 supinated empty barbell strict press :30 side plank per side

Work-out:

4 Sets:

• A1) Tempo Front Squats *from the ground @33X1; 5reps *building in weight if possible A2) 40 Weighted Russian Twist (20 per side)

B) 4 Sets-

• 2 Muscle Snatch
• 3 Hang Power Snatch :15 secs rest
• 100 m sprint
• *2:30 rest

DAY 10:

A) RISE AND GRIND WARM UP

5 Sets:

• 10 Cals on Bike or :20 secs of Alt. DB Thrusters (awkward but different is good) 6 Burpee Box Jump Overs or burpee tuck jumps
• 30 singles/doubles
• :60 rest/walk

B) For Time: Trying to only nasal breathe

• 20 Tall kneeling KB/DB Alt. Push Press
• 20 ALT. SA Neutral grips bent over row (10 per)
• 2:30 min run (:45 seconds out/:45 secs back)
• 25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 20 Tall kneeling KB/DB Alt. Push Press
• 25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 2:30 min run (:45 seconds out/:45 secs back)
• 20 ALT. SA Neutral grips bent over row (10 per)
• 20 Tall kneeling KB/DB Alt. Push Press

DAY 11:

A) Aerobic Work – run, row, bike, swim

• 8 minutes @ moderate pace 3 minutes @ easy pace 1:30 minutes @ fast pace 2:00 REST
• 6 minutes @ moderate pace 3 minutes @ easy pace
• 1 minutes @ faster pace 1:30 REST
• 4 minutes @ moderate pace 3 minutes @ easy pace
• :40 seconds @ fastest pace 1:00 REST
• 2 minutes @ moderate pace 3 minutes @ easy pace
• :20 seconds @ MAX effort

DAY 12:

Warm-Up:

• 20 lateral steps with weight of some sort overhead (10 per)
• 20 unweighted reverse lunges hovering the knee off the ground for :02 each rep 20 Rear feet elevated shoulder taps

Work-out:

4 Sets:

• A1) 1 1/4 Back Squat
• @33X1; 4 tough reps each set
• A2) Feet elevated Pushups on plates, on DBs or on rings (on anything to find a small deficit) @1212 Max effort each set for the 4 sets

TEMPO for today’s squats:

• 3 seconds down
• 3 seconds hold
• X – perform the 1/4 squat and then return to the bottom and use the bounce to accelerate to the top
• 1 second at the top

B) AMRAP for 15-20 minutes:

• 6 KB/DB Front Rack Squats
• 12 Windshield wipers holding KB/DBs overhead (6 per) 30 Alt. Jumping lunges
• *shoot for 5 rounds or more

DAY 13:

A) Do something, MOVE for 30 continuous minutes. Run

• Walk
• Swim
• Bike
• Row
• Elliptical
• Stairs
• Ski
• Skip

*Something different depending on what you have access to during these times!

B) Stretch!

• Get on the internet and follow someone’s stretching routine.
• Foam roll
• Lacrosse ball
• Yoga
• BREATHE!

DAY 14:

Warm-Up:

• 5 high box jumps with step-downs
• 10 Side Plank Crunches (10 per)
• 10 Glute Bridges w/ (2 steps walk out/2 steps walk-in) each rep

Work-out:

4 Sets:

A1) SA DB/KB Bench Press @4141; 4-6reps

A2) Supinated DB/KB Row 8-10reps

B) 4 Tough Sets – Unbroken sets:

• 20 Deadlifts
• 14 DB/KB Front Squats (PERFECT front rack positioning)
• 12 C2B Pull-ups/pull-ups/ring rows/pronated rows (any options that works for you) 10 Ring dips/dips/box dips/HSPU (any options are allowed)
• :90 rest between sets

DAY 15:

Straight CF Day

A) Press Complex

4 Sets:

• 3 Strict Press + 6 Push Press + 9 Push Jerks *squeeze your butt and keep your rib cage down *build each complex if possible

B) 4 Sets:

AMRAP x 3 Minutes:

• 10 Power snatch (light weight to go unbroken most sets) 20 goblet squats
• *2 minutes rest between sets
• *pick up where you left off to accumulate one total score

C) Core Finisher EMOM x 8 Minutes: :20 Hollow Hold

• :20 Flutter Kicks
• :20 Rest

DAY 16:

A) Aerobic Work:

run, row, bike, swim, ski, burpees, double/single unders, or box jumps Pick 3 elements and perform 6 sets of 2 minutes of work with 1 minute of rest between everything.

Directly into…

• 6 sets x 2 minutes of Skiing *1 minutes rest between sets
• 36 minutes of total work with a total of 18 mins of rest = 54 minute training session. *goal here is to push your limits every 2 minutes of work

DAY 17:

My Sweet Quarantine Warm Up:

5 sets:

• 200 m run
• :20 superman hold
• 8 burpees (no jump no clap)
• 60 rest
• *each run gets faster

Work-out:

A) 2 Sets:

• 10-9-8-7-6-5-4-3-2-1 Unbroken sets curls
• *5 minutes rest between sets
• *try to go as fast as possible between working set BUT they must remain unbroken

B) 2 sets:

• 2-4-6-8-10-12 Unbroken sets of HSPU (strict if you have them) *5 minutes rest between sets
• *no resting in the bottom of the HSPU

C) For Time – Push this one!

• 10 Burpee Deadlifts with DBs (If you only have one 5 per side) 10 Alt. SA Devil’s Press
• 30 Weighted sit-ups for any kind
• 400 m run
• 100 singles/doubles
• 400 m run
• 30 Weighted sit-ups for any kind
• 10 Alt. SA Devil’s Press
• 10 Burpee Deadlifts with DBs (If you only have one 5 per side)

DAY 18:

Warm-Up:

3 Sets:

Goblet Cossack Squats @21X1; 5 /side

Feet Elevated Ring Push Ups @22X2; 5-7reps

Work-out:

A) Back Squat

4 sets:

• 5 – 1 1/4 Back Squats
• *tough sets with 2 minutes rest between each set

B) 5 sets.

• Every 3 Minutes:
• 20 Russian Twist (light to moderate weight)
• 4 DB Box Step Overs
• 6 DB Front Squats
• 4 DB Thrusters
• 20 Single/Double
• *rest the remainder of the 3 minutes before starting the next set

DAY 19:

A) Do something, MOVE for 30 continuous minutes. Run

• Walk
• Swim
• Bike
• Row
• Elliptical
• Stairs
• Ski
• Skip

*Something different depending on what you have access to during these times!

B) Stretch!

• Get on the internet and follow someone’s stretching routine.
• Foam roll
• Lacrosse ball
• Yoga
• BREATHE!

DAY 20:

Warm-up:

Flow-through for 3 sets:

• :60 jump rope
• 5 SA Landmine Press (R)
• 5 SA Landmine Push Press (R) 5 SA KB/DB Cleans (R)
• 5 SA Landmine Press (L)
• 5 SA Landmine Push Press (L) 5 SA KB/DB Cleans (L)

Work-out:

A) Clean & Press Complex

• 10 Sets: *build only as high as you can maintain this tempo on the push press each set 2 Muscle cleans + 2 Push Press @31X1

B) 4 Rounds for time:

• 9 Dual KB Deadlifts
• 12 Dual KB Cleans
• 15 Dual Russian KB Swings 50 Air Squats

DAY 21:

A) Aerobic Work + Body Weight Hustle

• 4 rounds for time:
• 600 m run/row/ski or 1200 m bike

2 rounds of:

• 20 pushups *scale these so you can do each set in less than 3 working sets 20 v-ups *again scale to ab mats sit ups if needed
• *repeat this exact set up four times

DAY 22:

Warm-Up:

2-3 Sets:

• 10 Yoga Push Ups
• 10 Arm circles (10 per with thumbs pointing up)
• 1 minute jump rope

Work-out:

A) 3 Sets:

• :20 HS Hold (Nose to wall if possible)
• 6 Box Jump Overs
• 6 Lateral Burpee Box Jump Overs
• 1 minute rest

B) 3 Rounds for time:

• 100 Singles/Doubles (weighted if possible) 50 Plate GTO
• 40 Seated L-Sit Leg Lifts
• 20 Box Step Ups holding your plate
• 10 Burpee tuck jumps

DAY 23:

Straight CF Day

A) Push Jerks

• 5 sets of 10 reps *building each set

B) For Total Time:

4 Rounds:

• 12 DB Front Squats
• 9 DB Box Step Overs
• 6 DB Shoulder-to-overhead
• *rest :30 seconds between each set
• Immediately into…

4 Rounds:

• 6 DB Shoulder-to-overhead
• 9 DB Box Step Overs
• 12 DB Front Squat
• *rest :30 seconds between each set

C) 10 Minutes of Stretching: Pigeon Stretch

• Couch Stretch
• Scorpion Stretch

DAY 24:

Warm-Up:

3 Sets:

• 3 SA Arm KB/DB Overhead Squat @3111 (R) 3 SA Arm KB/DB Overhead Reverse Lunge (R) 3 SA Arm KB/DB Overhead Squat @3111 (L)
• 3 SA Arm KB/DB Overhead Reverse Lunge (L)
• 12 Burpees (no jump no clap)

Work-out:

A) Back Squat

• 6 Sets:
• Load barbell with a moderate weight, weight you are confident the clean up and put on your back each set and hold for 3 minutes at a time. #timeundertension
• Every :15secs for 3 minutes perform 1 rep
• *rest 1 minute between each working set

B) 3 Sets:

• 6 Hang Power Snatch
• 8 Burpees performed as fast as possible :15 secs rest
• 40 Singles/Doubles (SPRINT)
• *rest 3 mins between sets

DAY 25:

A) Walk/Run with weight for 40 continuous minutes.

*Hiking would be ideal here with a vest or a backpack with weight in it. Go outside and just move for 40 minutes!

DAY 26:

Warm-Up that you will not see as a warmup:

A) 50 Alt. Turkish Get Ups with DB/KB/Barbell

• Do not rush these, make every rep clean and hit all key positions of this movement.
• I do not care if you start standing or on your back.

B) AMRAP for 20 Minutes:

• 250 m Run
• 100 m Farmers Carry
• 15 KB/DB thrusters (lighter side)

DAY 27:

Grab your watch, headphones, and head outside! AEROBIC WORK! *learn what these paces are for YOU!

• 6 min moderate pace :60 sec walk
• :60 sec fast pace
• :60 sec easy pace
• 5 min moderate pace :50 sec walk pace :50 sec fast pace
• :50 easy pace
• 4 min moderate pace :40 sec walk pace :40 sec fast pace
• :40 easy pace
• 3 min moderate pace :30 sec walk pace :30 sec fast pace
• :30 easy pace
• 2 min moderate pace :20 sec walk pace :20 sec fast pace
• :20 easy pace
• 1 min moderate pace :10 sec walk pace :10 sec fast pace
• :10 easy pace

DAY 28:

Warm-Up:

1 time through:

• 2:30 minute run
• :60 rest
• 2:30 Half kneeling Strict Press (switch arms halfway) :60 rest
• 2:30 No push up burpees
• :60 rest
• 2:30 Farmers Carry

A) AMRAPS on AMRPAS…

10 minutes @85% effort:

• 7 SA KB Push Press (R)
• 2 Turkish Get Ups (R)
• 7 SA KB Push Press (L)
• 2 Turkish Get Ups (L)
• 3 minutes rest

10 minutes @85% effort:

• 5 SA Front Rack Squats (R) *:02 pause in the bottom of ALL squats 5 SA Front Rack Squats (L)
• 15 Russian KBS
• 50 Singles/Doubles
• *You should be able to stay moving. Never reach the breaking point, steady through each AMRAP.

DAY 29:

A) Active Recovery “Ish” Day 10 minutes of burpees

• *every 2 mins perform a :20sec nose-to-wall handstand hold
• 15 minutes of body-weight step ups
• *every 3 minutes perform :20 side plank per side
• 10 minutes of jumping jacks
• *every 2 minutes stop to perform a :20 superman hold
• *All of this should be done at an easy effort. Get the blood flowing and the heart rate up slightly.

DAY 30:

“CHIEF COVID-19”

Six 3:10 – minute AMRAPS in 24 Minutes:

AMRAP in 3:10 Minutes:

• 3 Power Snatch
• 7 Push Ups
• 10 Air Squats
• *1 minute rest REPEAT

DAY 31:

“14 Days of Rona”

• 7 Rounds:
• 19 Wall Balls
• 9 DB Clean & Jerks
• 19 Box Jumps
• 19 DB Snatches
• 19 Burpees