Workout 21C

Supersets

6 rounds @ 30 seconds each. Alternate between the two exercises for prescribed rounds.

For example, tricep extension and squats are your first group. do 30 seconds triceps and 30 seconds squats, repeat 5 more times then move on to next two exercises.


Triceps Extension
Squats



Swings
Step Ups


Dips
Bicep Curls


Curtsy Lunges
Incline Pushups (on step, etc)

Workout 20C

Triplets

Perform 9 reps of each exercise. Do 3 rounds of a set of three exercises and then move on the the next set of exercise. Use whatever weight (kb, db, etc) you want, but go a bit heavier if possible!

Group A:

Jumping squats
Triple Crush (squat, curl...up and tricep extension)
Deadlift

Group B:

Tactical Lunges
Alternating Single Hand Swings
Straight Arm Touch (hold a pair of dumbbells in your hands, arms at your sides palms facing back. Bring the weights together behind your back, touching them together.)

Group C:

Hi V Press (shoulder presses that go out in a V instead of straight up, so widen your arms when you press up.
Side Planks
High Pulls (like you're elbowing a mugger)

Group D:

Sit Ups
Push Ups
Bicycles (9 reps each leg, alternating legs)

Workout 19C

'Bells Squared

Do 1 minute of each exercise and move on to the next. Repeat 3 rounds total.

Tactical Lunges (kb)
Situps (kb or db)
Rows (kb or db)
CARDIO (sprints, high knees, run the stairs, jumping jacks whatever!)
Goblet Squats (kb)
Clean and presses (kb...30 seconds each arm)
Swings (kb)
CARDIO
Halos (kb)
Push Ups into renegade rows (db)
Deadlifts (db)
CARDIO

Workout 18C

Points

Each station is a 2 minute station, so take breaks as needed within that two minutes.

What you want to do is count reps for each exercise and total them at the end of the round (all reps for all exercises added together). Then try to maintain or exceed that number for the subsequent 2 rounds.

Box Jumps
Incline Push ups
Heavy Chest Presses
Weighted sit ups (if you have a medicine ball, do a sit up with a throw at the top!)
Walking Overhead lunges
Heavy Swings
Bicycles
Dips

Workout 17C

Descending Circuit

Do the following exercises in order.

First time through, do the exercises for 1 minute each with 2 minute cardio intervals.

Second time through, do the exercises for 30 seconds each with a 1 minute cardio interval.

Third time through, do the exercises for 15 seconds each with a 30 second cardio interval.



Pushups
Air Squats
Dips

cardio of your choice (jog, rope, jacks, etc)

Shoulder Press
Lunges
Bicep Curls

cardio of your choice (jog, rope, jacks, etc)

Tricep Extension
Weighted Squats
Weighted Lunges

cardio of your choice (jog, rope, jacks, etc)

Situps
Crunches
Planks

Workout 16C

Choices

5 minute jog, following by light stretching for warm up.

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Choose: 50 air squats or 50 walking lunges (1R, 2L, etc)

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Chose: 50 pushups or 50 Renegade Rows (1R, 2L, etc)

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Chose: 50 jumping squats or 25 burpees

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Chose: 50 dips or 50 tricep extensions

Workout 15C

Do the following exercises in order, 1-10.

First round is 15 seconds each exercise.

Second round = 30 seconds.

Third=45

Fourth= 1 minutes

Fifth=45

Sixth = 30

Seventh = 15 seconds.

It's a bit like a reverse pyramid.

1. Pushups
2. Swings
3. Bent Rows with db or kb
4. Chest press
5. Plank
6. Thrusters
7. Sit ups
8. Walking lunges with weights.
9. Fast feet or jump rope or jumping jacks
10. Russian V-sits with a weight (sit with upper body back at a 45 degree angle, twist and bring db or kb to ground by your hip, then twist and repeat on the other side).

Workout 14C

Hell's Bells

You will do three rounds. Rest 4 minutes between each round. Pick weights for each exercise that are challenging, since the rep count is low.

50 swings
5 windmills or reverse windmills, each side
5 halos, each direction
5 presses, each arm
5 around the body passes, each direction
10 goblet squats
5 one leg deadlifts, each side
5 tactical lunges, each side
10 pushups

Workout 13C

Tabata Whaaaat????

You know tabata! lol!

20 seconds of work, followed by 10 seconds of rest. Repeated for a total of 8 rounds.

Easiest way to time this is just start a stopwatch.

0:00 - 0:20 work 1
0:20 - 0:30 rest
0:30 - 0:50 work 2
0:50 - 1:00 rest
..... keep going until you hit 3:50 and you're done.


Take 1-2 minute breaks between each exercise.

Do exercise 1 in this manner for the first 4 minutes, rest, do exercise 2 for 4 minutes, rest, exercise 3 for 4 minutes, etc...

1. Jump Rope
2. Push Ups
3 Squats
4. Sit Ups
5. Swings
6. Lunges
7. Shoulder Presses
8. Chest Presses
9. Snatches (each 20 second work set, switch hands)
10. Planks

Pick a medium weight for the presses and the snatches (dbs) and the swings. Everything else is bodyweight.