Pump IT

More Success

Daily habits allow you to move closer to your goals! Earn your results faster! You have established your commitment and work ethic so keep moving towards your goals.

(Make sure you are cleared by your Dr. to exercise.)

Warm Up A-Skips 50 yards High Knees 50 yards Backpedal 50 yards Lateral Carioca (left) 50 yards Lateral Carioca (right) 50 yards Skipping 50 yards Backpedal 50 yards Lateral Shuffle (left) 50 yards Lateral Shuffle (right) 50 yards Rest 90 seconds Power IT Power Cleans 4 sets 5 reps Rest 90 seconds between each set Barbell RDL's 4 sets 10 reps Rest 90 seconds between each set Barbell Rows 4 sets 10 reps Rest 90 seconds between each set Barbell Incline Press 4 sets 10 reps Rest 90 seconds between each set Barbell Shoulder Press 4 sets 10 reps Rest 90 seconds between each set DB Lateral Raises 4 sets 10 reps Rest 90 seconds between each set DB Rear Lateral Raises 4 sets 10 reps Rest 90 seconds between each set DB Front Raises 4 sets 10 reps Rest 90 seconds between each set Close Grip Bench Press 4 sets 10 reps Rest 90 seconds between each set Barbell Reverse Grip Curls 4 sets 10 reps Rest 90 seconds between each set Med Ball Suitcases 4 sets 25 reps Rest 90 seconds between each set Leg Raises 4 sets 25 reps Rest 90 seconds between each set Windshield Wipers 4 sets 25 reps Rest 90 seconds between each set 10 Walking Lunges to 100 yard Sprint Rest 3 minutes 15 Walking Lunges to 100 yard Sprint Rest 6 minutes 20 Walking Lunges to 100 yard Sprint Rest 8 minutes Cool Down and Stretch Full Body Stretch from Head to Toes