Round 1 Round 2
Warm Up 10 exercises | 1 Set 10 exercises for 30 seconds each 1a Incline Bench 12 reps | 5 Sets Slow on the down and explode up 1b Decline Push Ups Max Reps | 5 Sets Modify by moving back to shins, knees or thighs. Keep
Warm Up10 exercises | 1 set 10 exercises for 30 seconds each 1a. Pull Ups10 Reps | 5 Sets Modification: Use a band or rest some bodyweight on a bench (must reach 10) 1b Plank Twist1 minute | 5 Sets Don’t sag your hips. Work on
Warm Up 10 exercises for 30 seconds | 1 Set 10 exercises for 30 seconds each 1a. 4 way hips (Hydrant, Forward Roll, Backward Roll, Mule Kick) 10 reps each exercise | 5 Sets Do all four exercises on one leg before moving to the other
Welcome!!!!!! We are excited to start this journey with you and help you crush your goals!
Discover familiar Boxing movements and push yourself with your boxing bag and limited equipment.
These workouts are designed to push yourself and give you that lean, strong muscle look. Patriot Made Women and Men are strong, confident over-achievers!
This diet is what Nick eats to get into tip top shape in order to do things like breaking pull up and burpee world records to competing at the professional