Free Workouts
Upper Body Hypertrophy Workout
A1. Bench Press - 4 sets of 6 reps with 4 second negative
A2. Pull Ups - 4 sets of 8 reps with with 4 second negative
B1. Bent Over Row - 4 sets of 6 reps with 2 second pause at top and 3 second negative
B2. Push Press - 4 sets of 6 reps with 3 second negative
C1. Supine Dumbell Curls - 4 sets of 10 reps
C2. Incline Fly - 4 sets of 12 reps with 2 second pause at bottom
C3. Decline Press Ups - 4 sets of max reps with 3 second negative
Lower Body Power and Strength Performance Workout
A1: Power Clean - 4 sets of 3 reps
B1: Barbell Back Squat - 3 sets of 3 reps
B2: Reactive Box Jump - 3 sets of 3 reps
C1: Nordic Curl - 3 sets of 3 reps
C2: Broad Jump - 3 sets of 3 reps
D1: Bulgarian Split Squat - 3 sets of 6 reps
D2: Dumbbell RDL - 3 sets of 6 reps
Whole Body No Equipment Needed Workout
A1: Negative Press Up - 5 second negative - 3 sets of 5 reps
A2: Single Leg Negative Skater Squat - 3 sets of 10 reps
B1: Hamstring Walk - 3 sets of 8
B2: Bodyweight Row - 3 sets of max reps
C1: 2 or 3 point plank - 3 sets of 30 seconds (take either one hand of ground or opposite hand and leg)
C2: Side plank wiith hip drop and drive - 3 sets of 8 reps each side
C3: Reverse sit up with hip pike - 3 sets of 10 reps
30 Minute High Intensity Conditioning Workout
Every Minute on the Minute for 8 minutes:
Even minutes: 30 KB Swings
Odd Minutes: 15 Burpees
Rest 2 mins, then:
As Many Rounds As Possible in 8 minutes of:
50 Mountain Climbers
10 Plank Press Ups
Rest 3 mins, then:
Every 2 minutes for 8 minutes:
20 Thrusters
20 Ball Slams
Speed Workout
Drills
A1: A-Skip - 3 reps of 20 metres
A2: Dolly walks - 3 reps of 20 metres
A3: Ankle-Shin-Knee ribbles - 3 reps of 60 metres
Warm Up Sprints
B1: 10 metre Up tall and fall starts - 3 reps
B2: 20 metre Knee Dribble to 20 metre Sprint - 3 reps
Sprints
C: 30 metre sprint from a press up starting position - 4 reps
D: 30 metre sprint from half kneeling start - 4 reps
E: 50m sprint from 3 point start position - 4 reps