Week 2: Workout

Alright I'm going to break this down into workout at the gym and workout at home.

Gym work out.

Warm-up: 5-10mins

Do each exercise one after the other:
Power cleans & press x 10reps
Push-up x 20reps
Barbell squats X 10reps
Burpees X 5reps
30 to 60 sec break.
Repeat for 4 to 10 sets depending on your conditioning.

Cool-down: 5-10mins

Home work out:

Warm-up: 5-10mins

Do each for 45sec, rest 15sec then move to the next exercise:
Jump squats X 20reps
Mountain climbers X 20reps
Jumping lunges X 20reps
Push-ups X 20reps
Ab scissors X 20reps
Dive Bomber push ups X 20reps
Burpees X 10reps
Rest 30-60sec
Repeat for 3 to 4 sets depending on your conditioning.

Cool-down: 5-10mins

If you don't know an exercise, look it up on youtube.

CJ