 3x12 of the following with exception of chin ups
Sumo squats with barbell Chin ups (3x5) Walking lunges with shoulder press Bent over rows Tricep extensions on trx Chest flys with dumb bells Cardio: 1 mile on the rower of 50meters recovery, 100meters sprint.
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 3x through each set
1. 1 min jump rope Plank push ups x8 per side 2. 1 min jump rope 1 min Step ups w/12lbs per hand 3. Bent over rows with barbell x12 1min jumping Jacks 4. Inch worms with cross body knee drive x 12 Burpees x5 Side crunches x20 per side Leg lifts with open & close x15 Regular crunches x30 Cardio! 30 Mins of bike, elliptical, or running, 3 mins hard, 1 minute comfortable for the whole 30 minutes Please do each set 3x before moving onto the next set
1. Abs A. Bicycle Crunches x 1min B. Ball in air, opposite arm/leg x15 per side C. Exchange big stability ball from hands to feet x20 exchanges 2. Hamstring Hip Lifts x20 Rest for 1 min after you have completed 3x through 1. Wall sit x 45 secs (Make sure your legs are at a 90 degree angle, and hands are 2. Bench press on foam roller x 12 w/20lbs per hand (Make sure at your head is relaxed on the roller) Rest 1 min after completing 3x through 1. Lat pull down x12 w/90lbs 2. Reverse Flys x12 w/12-15lbs per hand (Elbows slightly bent) Rest 1 min after completing 3x through 1. Step ups(alternating) x1 min 2. Burpees w/no push up x15 Rest 1 min after completing 3x through 1. Reverse bicep curls x 12 w/12-15 per hand (Palms facing down) 2. Tricep Skull Crushers x15 w/20lbs (Keep elbows close to the ears and pointed forward)  3 miles of 200m sprints followed by 200m hard recovery pace rowing = 12x200m sprints & 12x200m recovery. Never allowing breathe to recover or heart rate to drop
Strength: You should be lifting heavy enough so that you are reaching failure by rep 10 3x10 of the following Squats with Bar bell (Narrow Stance) Hamstring Ball Curls (neutral) Reverse Lunges with Bar Bell Hamstring Ball Curls (Toes together) Cardio: Spin Bike or Computerized Bike
(up=more intense or resistance, down=less intense or less resistance) 1min comfortable 30 secs 1/2 turn up 1 min 1/4 turn down Until you reach 10 mins then: 30 secs 1/2turn down 1 min 1/4 turn up Until you reach 20 mins Strength: 4x through the following Staggered hands push ups x 5-10 per side Side plank with hip dip x15 per side Stationary Lunge w/ shoulder press x8 per side Lat pull downs on a cable column or lat pull overs on a ball x12 Full supermans x12 Hamstring Hip Lifts on a ball x20 
Cardio: 21 mins of jumping rope. 2 mins jumping, 15-20 seconds rest, repeat for full 21 mins.
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