WoutGen.Intermediate
Calf hell
8 sets, 30 sec each exercise, no rest Alternating leg jump ups Weighted calf raises Box jumps...
Intermediate Bodybuilding Shoulder Exercises
3 sets of 15 reps each exercise, dropset to failure. (15 reps, decrease weight, go till form fails) Lateral shoulder raise front shoulder raise rear delt (on machine or on cables) Arnold shoulder press...
Russian Dragons
Core work- 2 or 3 sets, depending on how much time you have 10 plank Vs body saws 5 dragon flags 100 Russian twists (fast)...
Elevators suck worse than burpees
Elevator Circuit Elevator pushups-10,9,8… Cherry picker pushups 20 Reverse sit ups-10,9,8.. Cherry picker pushups 20 box jumps-10,9,8.. Cherry picker pushups 20...
Good luck driving home.
Smith squats 3X15 up and down stairs with weights 2X jump lunges 3X20 up and down stairs with weights 2X Box step ups with no push from back leg 3X10 up and down stairs with weights 2X...
Time out
Circuit Renegade rows Valslide mountain climbers Tuck planche lifts Star jacks Pushups 45 sec each exercise first round, 30 sec second round...
Feel the breeze, smell the exhaust
Farmers walk with Heavy KB around block. At every corner, stop and do 5 up downs (or burpees if you want to make it hard!) Legs 4 sets of 10 reps free bar squats Superset lunges up and down...
Rolling in his grave
Free bar squats 5X5 20 ice skaters Bench press 5X5 20 ice skaters Deadlifts 3X5 GO HEAVY 20 ice skaters...
Back to basics-Legs and Core
circuit- squats plank lunges hollow hold rocks Bulgarian split squats planche lifts 3 sets of 20 reps, move FAST...
Superset 101
Circuit Slide back lunges lunges TRX pushups pushups Bosu ball squats squats 1 minute each exercise, In between each exercise, 10 Medicine ball slams ...