Explosive

Earn Your 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 Jump Rope 30 seconds Leg Raises 30 seconds Mountain Climbers 30 seconds Jump Ropes 30 seconds Leg Raises 30 seconds Mountain Climbers 30 seconds Jump Rope 30 seconds Leg Raises 30 seconds Mountain Climbers 30 seconds Rest 90 seconds Kettle Bell = KB Repeat on each side Explosive KB Snatch 4 sets 5 reps Rest 90 seconds between each set Single Leg KB RDL's 4 sets 10 reps Rest 90 seconds between each set Overhead KB Walking Lunges 4 sets 10 reps Rest 60 seconds between each set KB Renegade Rows 4 sets 10 reps Rest 90 seconds between each set KB Shoulder Press 4 sets 10 reps Rest 90 seconds between each set KB Lateral Raises 4 sets 10 reps Rest 90 seconds between each set KB Rear Lateral Raises 4 sets 10 reps Rest 90 seconds between each set KB Bicep Curls 4 sets 10 reps Rest 60 seconds between each set KB Overhead Tricep Extensions 4 sets 10 reps Rest 90 seconds between each set Sprint 1 x 50 yards Rest 60 seconds Sprint 1 x 75 yards Rest 75 seconds Sprint 1 x 100 yards Rest 90 seconds Sprint 1 x 110 yards Rest 90 seconds Cool Down and Stretch Full Body Stretch from Head to Toes