Attempted aim of this routine is for Strength gain and Weight Loss:
These are full body exercises combining supersets and tabata circuits. Total time for these workouts average 40 mins to 1 hr per day
Monday:
Chin-ups (currently able to do 5 reps but goal is to reach 10 reps)
Speed rope 30 sec
Rest 30 sec then repeat for 3 more sets (total 4 sets)
Full situp with bent knee and Medicine Ball Press (15-20 reps)
Rest 10 sec
Plank (1 min)
Rest 20 sec then repeat for 3 more sets (total 4 sets)
Wide grip Lat Pull Down: (Rest 1 min each set)
1st Set: Set Max weight wherein you can do 10 reps (my weight 140lbs)
2nd Set: Set Max weight wherein you can do only 8 reps (my weight 150lbs)
3rd Set: Set Max weight wherein you can do only 6 reps (my weight 165 lbs)
4th Set: Set Max weight wherein you can do only 4 reps (my weight 175 lbs)
Elliptical or Treadmill Intervals using Tabata (I use Elliptical)
5 minute warm up at intensity 5 on 150 stride/min
20 sec intensity 10 on 170 stride/min
10 sec rest intensity 5 on 150 stride/min
repeat for 11 more rounds (total 12 rounds)
5 minute cool down at intensity 3 on 150 stride/min (I do this until heart rate is at least 131)
Wednesday:
20 sec Chest Push ups (speed 1 sec up 1 sec down)
10 sec Rest
20 sec Jump Rope
10 sec Rest
Repeat for 3 more sets (total 8 rounds)
Superset Bench Press and Deadlift (no rest in between)
1st Set: Max weight wherein you can do 10 reps
2nd Set: Max weight wherein you can do 8 reps
3rd Set: Max weight wherein you can do 6 reps
4th Set: Max weight wherein you can do 4 reps
1 min rest in between sets
4 exercise Tabata
20 sec Dbl hand Kettlebell swing
10 sec rest
20 sec Alternating Reverse Lunges
10 sec rest
20 sec One hand Kettlebell Snatch (change sides for each round)
10 sec rest
20 sec Incline Dumbell Bench Press
10 sec rest
Repeat for 3 more sets (total 16 rounds)
Friday:
30 Sec Jump Rope
Wide grip Reverse Row with legs on bench 8-10 reps
Barbell Military Press (max weight for 10-8-6-4 reps: load weight for each set)
Rest 30 sec then repeat for 3 more sets (total 4 sets)
T Bar row using barbell with weight on one end and looped v grip on bar (max weight for 10-8-6-4 reps: load weight for each set)
Kettlebell Goblet Squat and Press (10 Reps)
Rest 1 min and repeat for 3 more sets (total 4 sets)
20 sec Alternating 1 hand Kettlebell swings
10 sec Rest
20 sec 1 hand Kettlebell cleans (change sides for each round)
10 sec Rest
20 sec 1 hand Kettlebell Thrust (squat and press; change sides for each round)
10 sec Rest
20 sec Figure 8's and catch
10 sec Rest
Repeat for 3 more sets (total 16 rounds)
These are full body exercises combining supersets and tabata circuits. Total time for these workouts average 40 mins to 1 hr per day
Monday:
Chin-ups (currently able to do 5 reps but goal is to reach 10 reps)
Speed rope 30 sec
Rest 30 sec then repeat for 3 more sets (total 4 sets)
Full situp with bent knee and Medicine Ball Press (15-20 reps)
Rest 10 sec
Plank (1 min)
Rest 20 sec then repeat for 3 more sets (total 4 sets)
Wide grip Lat Pull Down: (Rest 1 min each set)
1st Set: Set Max weight wherein you can do 10 reps (my weight 140lbs)
2nd Set: Set Max weight wherein you can do only 8 reps (my weight 150lbs)
3rd Set: Set Max weight wherein you can do only 6 reps (my weight 165 lbs)
4th Set: Set Max weight wherein you can do only 4 reps (my weight 175 lbs)
Elliptical or Treadmill Intervals using Tabata (I use Elliptical)
5 minute warm up at intensity 5 on 150 stride/min
20 sec intensity 10 on 170 stride/min
10 sec rest intensity 5 on 150 stride/min
repeat for 11 more rounds (total 12 rounds)
5 minute cool down at intensity 3 on 150 stride/min (I do this until heart rate is at least 131)
Wednesday:
20 sec Chest Push ups (speed 1 sec up 1 sec down)
10 sec Rest
20 sec Jump Rope
10 sec Rest
Repeat for 3 more sets (total 8 rounds)
Superset Bench Press and Deadlift (no rest in between)
1st Set: Max weight wherein you can do 10 reps
2nd Set: Max weight wherein you can do 8 reps
3rd Set: Max weight wherein you can do 6 reps
4th Set: Max weight wherein you can do 4 reps
1 min rest in between sets
4 exercise Tabata
20 sec Dbl hand Kettlebell swing
10 sec rest
20 sec Alternating Reverse Lunges
10 sec rest
20 sec One hand Kettlebell Snatch (change sides for each round)
10 sec rest
20 sec Incline Dumbell Bench Press
10 sec rest
Repeat for 3 more sets (total 16 rounds)
Friday:
30 Sec Jump Rope
Wide grip Reverse Row with legs on bench 8-10 reps
Barbell Military Press (max weight for 10-8-6-4 reps: load weight for each set)
Rest 30 sec then repeat for 3 more sets (total 4 sets)
T Bar row using barbell with weight on one end and looped v grip on bar (max weight for 10-8-6-4 reps: load weight for each set)
Kettlebell Goblet Squat and Press (10 Reps)
Rest 1 min and repeat for 3 more sets (total 4 sets)
20 sec Alternating 1 hand Kettlebell swings
10 sec Rest
20 sec 1 hand Kettlebell cleans (change sides for each round)
10 sec Rest
20 sec 1 hand Kettlebell Thrust (squat and press; change sides for each round)
10 sec Rest
20 sec Figure 8's and catch
10 sec Rest
Repeat for 3 more sets (total 16 rounds)