Kim Derks’ At-Home Map

Step 1: Pick a Muscle Group

Step 2: Pick your Equipment
Step 3: LIFT!

Back
Band - Row, Chest Pulls, Diagonal Pull
Downs
DB / KB - Deadlift (any variation), Bent Over
Row, Pull Overs, Shrugs
Barbell - Deadlift (any variation), BB Row,
Pendlay Row, Single-Sided Row (with
bar’s end), Inverted Row
Bodyweight - Pull Ups, Inverted Row
Shoulders
Band - Overhead Press, Lateral Raise, Face
Pull
DB / KB - Single or Bilateral Shoulder Press,
Lateral Raise, Rear Delt Fly, Front Raise,
Upright Row, Shrugs
Barbell - Shoulder Press, Single-Sided T-Bar
Press, Upright Row, Shrugs
Bodyweight - Handstand Holds, Isometric
Door Frame Holds, Isometric Rear Delt
Elbow Press & Hold, Incline / Decline Push
Ups, Bear Crawl, Plank Hold

Legs / Glutes
Band - RDL, Squats, Seated Abductors,
Glute Raise / Side-to-Side Lift, Adductors
(attach band to object)
DB / KB - Squats (any variation), Lunges
(any variation), Swings, Laying Hamstring
Curls, Step Ups, Calf Raises, High
Knees, Side Shuffle, Wall Sit.
Barbell - Squats (any variation), Sumo
DL, Jefferson DL, RDL, Lunges (any
variation), Step Ups, Calf Raises
Bodyweight - Squats (any variation), Lunges
(any variation), RDL, Step Ups, High Knees,
Side Shuffle, Frog Jumps, Calf Raises, Wall
Sit

Chest
Band - Fly, Chest Press, Resisted Push Up
DB / KB - Chest Press, Floor Press, Fly,
Alternating Palm Up Front Raise (squeeze
Pec)
Barbell - Bench Press (any variation), Floor
Press, Push Ups (any variation)
Bodyweight - Push Ups (any variation),
Isometric Push (against wall / heavy
structure)
Biceps
Band - Curls (any variation)
DB / KB - Curls (any variation)
Barbell - Curls / Reverse Curls
Bodyweight - Isometric Pulls (hand on
weight / heavy structure arm bent curling /
pulling toward you)

Triceps
Band - Extensions, Press Downs, Resisted
Push Up
DB / KB - Crossovers, Skull Crushers, Kick
Backs, Overhead Extension (single /
bilateral)
Barbell - Close Grip Bench, Skull Crushers,
Bench Dip
Bodyweight - Couch / Chair Dip,
Close Grip Push Ups
Kim Derks’ Sample Workouts
Below are Kim’s favorite workouts using
her Map above.

Week 1 / Day 1:
S/S Lat Pull Downs 5x10/10
Chest Pulls 5x12,10,8,6
Low Banded Row 4x12
S/S Banded Row 5x10/10
Hammer Curls 5x10

Week 1 / Day 2:
Upright Row 4x12
Front Raises 4x10
Lateral Raises 3x10 & paused 2x10
Bent Over Face Pulls 5x12
Shoulder Press 4x10
Overhead Tricep Extensions 5x12
Tricep Push Downs 5x12
Week 1 / Day 3:
Weighted Sit Ups 5x1:00 AMRAP
Backwards Lunges 5x10/10
Leg Extensions 5x12
S/S DB / KB RDL 5x10/10
Abductors 5x10

Week 1 / Day 4:
Eccentric (0:03) Bench / Floor Press 5x10
Laying Fly 5x12
Scoops / Reverse Grip Front Raises 4x10
Chest Press Variation 5x12
DB Hammer Style Skull Crushers 5x10
Close Grip Push Ups 4x10
Dips Max Reps

Week 2 / Day 1:
Inverted Row 4x10
Eccentric (0:05) Single Arm Bent Row
4x10/10
Single Arm Bent Row 4x10/10
Paused (0:02) Banded Low Row 6x12
Paused (0:02) Banded Chest Pull
Week 2 / Day 2:
Plank to Push Up with Shoulder Tap 4x10
S/S Kneeling DB / KB Press 4x12/12
Eccentric (0:03) Standing Overhead Press
4x10
Push Ups 4x10,10,10,AMRAP
Lateral DB Raise & Hold 4x10 with Max Hold
on last rep
Paused Face Pull 4x12

Week 2 / Day 3:
Overhead Walking Lunges 4x12/12
Prison Squats 4x12
Squat Jumps 4x12
Lateral Jumps 6x12 (6 each direction)
Reverse Lunges 4x12/12
Paused Rear Foot Elevated Bulgarian Split
Squat 4x6/6
Wall Sit Max Hold
Double Bounce Pulse Squat 2x30
Week 2 / Day 4:
Bear Crawl (forward / reverse) 4x8/8
Eccentric (0:05) Push Ups 10x5
Push Up Roll Up 10x5
DB / KB Bench 6x12
DB / KB Laying Fly 6x12
Dips Max Reps

Week 3 / Day 1:
Pull Up Variation 5x6-8
Paused (0:05) Single Arm Bent Row 5x10-12
per arm
S/S Banded Low Row 5x10/10
Paused S/S Banded High Row 5x10/10 with
0:10 hold on last rep
Paused Banded Chest Pull 5x10 with 0:10
hold on last rep

Week 3 / Day 2:
Plank to Push Up 4x12
Paused (0:03) S/S Kneeling DB / KB Press
5x8/8
Paused Banded Face Pull 6x12
Week 3 / Day 3:
Reverse Lunges 5x10/10
Weighted Front Jump Squat 5x10
Bulgarian Split Squats 5x10/10
Side Lunges 5x10/10

Week 3 Day 4:
Bench Variation 5x10
Mid-Pause (0:01) Push Ups 3xAMRAP pause
half-way down, on the floor, & half-way up
Wide Grip Push Up Hold 4x0:20-0:30
Standing Banded Chest Press 5x15
DB / KB Laying Fly 3x25,20,15
Dips Max Reps

Week 4 / Day 1:
Paused (0:05) Bent Row Variation 4x12
Banded Diagonal Pull Down 5x15
Banded Chest Pulls 5x15
Paused (0:02) Superman 4x12
Bicep Curl Super Set - Palms Up, Thumbs
Up, Reverse, & Isometric Hold
5x10/10/10/0:20
Week 4 / Day 2:
Shoulder Press 4x12 with 0:10 hold on last
rep
Front Raise 5x15
Lateral Raise 5x15
Upright Row 4x12
Push Ups 4x12
Eccentric (0:04) Close Grip Push Ups 6x5
Paused (0:02) Tricep Extensions 4x12

Week 4 / Day 3:
Sumo DL 5x20
Squat Jumps 100 reps total
Walking Lunges 100 reps total
Step Ups 100 reps total
Leg Curls 5x15
High Knees - Super Set - Stair Flight Sprint
(up & down) 5x20/1 Sprint

Week 4 / Day 4:
Bench Variation 5x20
Fly Variation 5x20
Banded Scoops / Reverse Grip Front
Raise 5x10
S/S Standing Banded Chest Press 5x10/10
Plank Hold 6x1:00, 0:45, 0:45, 0:30, 0:30, 0:30

Week 5 / Day 1:
Deadlift / RDL 5x20
Bent Over Row 3x1:00AMRAP
Pull Up / Inverted Row 6x8
Isometric (0:10) Pull Through to Chest 5x5
Isometric Pull Through to Hips 5x5
Bicep Curls 6x15
DB / KB Bicep “L” Rotations 4x20

Week 5 / Day 2:
Lateral Raise 5x15 Max Hold on last rep
Front Raise 5x15 Max Hold on last rep
Rear Delt Fly 5x15 Max Hold on last rep
Shrugs 5x15
Tricep Extension 5x15 Max Hold on last rep
Isometric Tricep Press 3x0:20 against
counter or hard surface

Week 5 / Day 3:
Sumo 5x20
RDLs 5x15
S/S Leg Curls 5x15/15
Hip Thrusters 5x15
S/S Hip Thrusters 5x15/15
Jump Squats 5x25

Week 5 / Day 4:
Chest Press 5x20
Banded Standing Fly 5x15
Laying Fly 5x10
Paused Push Ups 5x8
Isometric Wall Press 3x0:20

Week 6 / Day 1:
Bent Row 6x10
Banded Reverse Grip Pull Downs 6x10
Standing Banded Row to Chest 6x10
Standing Diagonal Banded Row to
Opposite Hip 6x10/10
DB Twist 6x10/10
Banded Curls 3x20

Week 6 / Day 2:
Seated Press 6x10
Paused Lateral Raise 6x10
Paused Face Pulls 6x10
Decline Push Ups 6x10
Banded Upright Row 6x10
Skull Crushers 6x10
S/S Banded Press Downs 3x20/20

Week 6 / Day 3:
Sumo 5x20
Wall Sit 4x1:00
Bulgarian Split Squat 6x10/10
Reverse Lunges 4x20/20
Banded Hip Thrusters 4x20
Double Bounce Pulse Squat 4x20
Burpees 5x15

Week 6 / Day 4:
Chest Press 6x10
Reverse Grip Front Raise 6x10
Laying Fly 6x10
Alternating Bird Dog 6x10/10
Tricep Extension 8x10
Zack Lebo’s Minimal Oly
Weightlifting Program
Run 5 Days / Week for 3 Total Weeks

Week 1 / Day 1:
Band Pull Apart 2x15
Banded Goodmorning 2x15
Deep Squat Thoracic Rotation 2x10 each
side
Mini Band 90 Deg Upper Cut 2x10
Tempo (4:4) Goblet Squat 4x5
Prone Scap Retraction 3x5 with 0:05 hold
each rep
Weighted Pistol 3x8 per leg
PVC Drop Jerk / SA DB/KB Jerk 3x5 (per side
if SA option)
SA DB/KB Row 3x12
Straight Leg Sit Up 3x10
Couch Stretch 2x1:00 each side
Child’s Pose 2x1:00
Saddle Archer 2x0:30 each side

Week 1 / Day 2:
Prone ITY 2x0:10 each position
Alternating Superman Isometric Hold 2x0:15
per side
Glute Bridge March 2x0:10 each side
Knee Clean / Box Jump 3x5
SL Depth Drop 3x5 each side
Explosive Push Up 5x0:05AMRAP
SA DB/KB Clean + Push Press 4x3 each side
For Time: 50 Squats + 40 Skater Jumps + 30
Push Ups + 20 Butterfly Sit Ups + 10 Burpees

Week 1 / Day 3:
Banded Scarecrows 2x10
Isometric Bird Dog 2x0:15 each side
Plank Shoulder Taps 2x10 each side
Eccentric (0:03) SL RDL 4x5
PVC/DB/KB Sots Press 3x8
Wall Sit March 3x0:30
Sprinter Sit Ups 3x10 each side
Eccentric (0:03) Bulgarian Squat 3x6 each
side
Upright Row 3x12
L-Sit Alternating Leg Raise - Super Set - Side
Lying V-Up - Super Set - Prone
Hyperextensions 3x10each/10each/10total
Seated Straddle 2x1:00-2:00
Pigeon Stretch 2x0:30 each side
Puppy Dog 2x1:00
Happy Baby 2x1:00

Week 1 / Day 4:
Side Lying Screwdriver 2x10 each side
Wall Slides 2x10
World’s Greatest Stretch 2x10 each side
DB/KB Snatch 3x8 each side
Full Plank Knee Tuck / Mountain Climbers
3x10
Handstand Hold / Pike Hold 3x0:20
Jump Lunge 3x8 each side
SA Floor Press 3x10 each side
Rear Delt Fly / Face Pulls 3x12

Week 1 / Day 5:
PVC / Banded Pass Through 2x10
Cross Behind Lunge 2x10 each side
Cat / Cow Stretch 2x10 each
DB/KB Rollover 3x10
Weighted Carry / Lunges 3x60’
Stiff Leg DL / RDL 3x8
Pull Ups 3x8
12:00 AMRAP of: 10 Knee Tucks + 20 Step
Ups + 10 Hand Release Push Ups + 0:30
Plank

Week 2 / Day 1:
Band Pull Apart 2x15
Banded Goodmorning 2x15
Deep Squat Thoracic Rotation 2x10 each
side
Mini Band 90 Deg Upper Cut 2x10
Tempo (4:4) Goblet Squat 5x5
Prone Scap Retraction 3x5 with 0:05 hold
each rep
Weighted Pistol 3x8 per leg
PVC Drop Jerk / SA DB/KB Jerk 3x5 (per side
if SA option)
SA DB/KB Row 3x10
Straight Leg Sit Up 3x10
Couch Stretch 2x1:00 each side
Child’s Pose 2x1:00
Saddle Archer 2x0:30 each side
Week 2 / Day 2:
Prone ITY 2x0:10 each position
Alternating Superman Isometric Hold 2x0:15
per side
Glute Bridge March 2x0:10 each side
Knee Clean / Box Jump 3x5
SL Depth Drop 3x5 each side
Explosive Push Up 5x0:05AMRAP
SA DB/KB Clean + Push Press 4x3 each side
For Time: 50 Squats + 40 Skater Jumps + 30
Push Ups + 20 Butterfly Sit Ups + 10 Burpees

Week 2 / Day 3:
Banded Scarecrows 2x10
Isometric Bird Dog 2x0:15 each side
Plank Shoulder Taps 2x10 each side
Eccentric (0:03) SL RDL 4x5
PVC/DB/KB Sots Press 3x8
Wall Sit March 3x0:30
Sprinter Sit Ups 3x10 each side
Eccentric (0:03) Bulgarian Squat 3x6
each side
Upright Row 3x12
L-Sit Alternating Leg Raise - Super Set - Side
Lying V-Up - Super Set - Prone
Hyperextensions 3x10each/10each/10total
Seated Straddle 2x1:00-2:00
Pigeon Stretch 2x0:30 each side
Puppy Dog 2x1:00
Happy Baby 2x1:00

Week 2 / Day 4:
Side Lying Screwdriver 2x10 each side
Wall Slides 2x10
World’s Greatest Stretch 2x10 each side
DB/KB Snatch 3x8 each side
Full Plank Knee Tuck / Mountain Climbers
3x10
Handstand Hold / Pike Hold 3x0:20
Jump Lunge 3x8 each side
SA Floor Press 3x10 each side
Rear Delt Fly / Face Pulls 3x12

Week 2 / Day 5:
PVC / Banded Pass Through 2x10
Cross Behind Lunge 2x10 each side
Cat / Cow Stretch 2x10 each
DB/KB Rollover 3x10
Weighted Carry / Lunges 3x60’
Stiff Leg DL / RDL 4x8
Pull Ups 3x8
12:00 AMRAP of: 10 Knee Tucks + 20 Step
Ups + 10 Hand Release Push Ups + 0:30
Plank

Week 3 / Day 1:
Band Pull Apart 2x15
Banded Goodmorning 2x15
Deep Squat Thoracic Rotation 2x10 each
side
Mini Band 90 Deg Upper Cut 2x10
Tempo (4:4) Goblet Squat 5x5
Prone Scap Retraction 3x5 with 0:05 hold
each rep
Weighted Pistol 3x10 per leg
PVC Drop Jerk / SA DB/KB Jerk 3x5 (per side
if SA option)
SA DB/KB Row 3x10
Straight Leg Sit Up 3x10
Couch Stretch 2x1:00 each side
Child’s Pose 2x1:00
Saddle Archer 2x0:30 each side
Week 3 / Day 2:
Prone ITY 2x0:10 each position
Alternating Superman Isometric Hold 2x0:15
per side
Glute Bridge March 2x0:10 each side
Knee Clean / Box Jump 3x5
SL Depth Drop 3x5 each side
Explosive Push Up 5x0:05AMRAP
SA DB/KB Clean + Push Press 4x3 each side
For Time: 50 Squats + 40 Skater Jumps + 30
Push Ups + 20 Butterfly Sit Ups + 10 Burpees

Week 3 / Day 3:
Banded Scarecrows 2x10
Isometric Bird Dog 2x0:15 each side
Plank Shoulder Taps 2x10 each side
Eccentric (0:03) SL RDL 4x5
PVC/DB/KB Sots Press 3x8
Wall Sit March 3x0:30
Sprinter Sit Ups 3x10 each side
Eccentric (0:03) Bulgarian Squat 3x6 each
side
Upright Row 3x12
L-Sit Alternating Leg Raise - Super Set - Side
Lying V-Up - Super Set - Prone
Hyperextensions 3x10each/10each/10total
Seated Straddle 2x1:00-2:00
Pigeon Stretch 2x0:30 each side
Puppy Dog 2x1:00
Happy Baby 2x1:00

Week 3 / Day 4:
Side Lying Screwdriver 2x10 each side
Wall Slides 2x10
World’s Greatest Stretch 2x10 each side
DB/KB Snatch 3x8 each side
Full Plank Knee Tuck / Mountain Climbers
3x10
Handstand Hold / Pike Hold 3x0:20,0:20,Max
Hold
Jump Lunge 3x8 each side
SA Floor Press 3x10 each side
Rear Delt Fly / Face Pulls 3x12

Week 3 / Day 5:
PVC / Banded Pass Through 2x10
Cross Behind Lunge 2x10 each side
Cat / Cow Stretch 2x10 each
DB/KB Rollover 3x10
Weighted Carry / Lunges 3x60’
Stiff Leg DL / RDL 4x8
Pull Ups Max Reps
12:00 AMRAP of: 10 Knee Tucks + 20 Step
Ups + 10 Hand Release Push Ups + 0:30
Plank
Matt Mills’ Lightning
Band Workout
Day 1:
Band Push Ups 3x10
SA Band Fly 3x15 each side
Band Front Raise 3x20
Standing Overhead Band Press 3x10
SA Lat Raise 3x15
Band Kick Backs 3x12

Day 2:
Bulgarian Split Squat 3x15 each side
SL Glute Bridge 3x20 each side
Stiff Leg DL / Goodmorning 3x15
SL Band Leg Extension 3x20 each side
SL Band Hamstring Curl 3x20 each
side
Side Plank 3x1:00 each side
Day 3:
SA Bent Banded Row 3x12 each side
Standing Band Row 3x20
Seated Banded Pull Down 3x15
Band Pull Apart 3x20
SA Bicep Curls 3x12 each
Band Hammer Curl 3x15
Banded Plank 3xMax Hold

Matt Mills’
Bodyweight Program
Repeat each exercise for 3-5 rounds taking
as little rest as possible between
(2:00-3:00)

Day 1:
Push ups 10-12
Tricep Dips 10-12
Plank with Shoulder Taps 10 per side
Jack Knife Sit Up 15
Side Plank 0:30 each side
Day 2:
Jump Squats 10-12
Reverse Lunges 10 each side
Glutei Bridge 15
Wall Sit 0:30-0:45
Towel / Plate Hamstring Curls 10-12
Ice Skaters (side-to-side jumps) 0:30

Day 3:
Super Planks (Plank to Push Up position) 10
Jump Squat 10
Inch Worm to Push Up 12-15
Side Lunges 10 each side
Close Grip Push Up 10-12
Jumping Jacks 0:30
Matt Mills’ Lightning
Garage Gym Program
Day 1:
Power Cleans 5x5,4,3,2,1
RDL + Shrugs 4x6-8
Bodyweight Walking Lunges 3x20/20
KB Hand to Hang Swings 3x10/10
Sprints 10x100’
V-Ups + Band Pull Aparts 3x15+15

Day 2:
Floor Press 5x3-6
Floor Press Drop Set 1xMax Reps
Double KB Row 5x6
Mixed Grip Push Ups 3xMax Reps
Object Carry 3x150’
DB Side Raise 3x15-20
DB Tricep Extensions 3x8-12
Pull Ups (Tempo 3:3 if possible) 3xMax Reps
Sled 4x200’
Day 3:
Squat 1x20
Speed Sumo 3x3 into Heavier 2x2
Knees to Elbows 3x10
Bodyweight Lateral Lunges 3x5/5
Cossack Squats 3x5/5

Day 4:
Turkish Get Up 5x1/1 increase weight each
set
BB Military Press 4x4
BB Military Press Drop Set 1xMax Reps
Incline Rows 5x10
DB / KB Floor Press 4x15-20
Rear Delt Raise 4x15-20
Heavy Curls 4x6-8
Lying Tricep Extensions 4x8-12
Run 800m

Day 5:
Power Clean + Hang Clean + 2 Front Squat 5
sets increase weight each set
Snatch Grip Deadlift + Shrug 3x3 into
Heavier 2x2 into Heavy Single
BB Row 4x6-8 (2 sets Underhand / 2
sets Overhand)
SA Row 4x20,15,10,5
Walking Bodyweight Lunges 200 reps total
Kelsey Horton - Home Workouts

WORKOUT #1

Squats 3x30 seconds (body weight to start)

Walking lunges 3x40 seconds - use a

dumbbell in each hand or anything that is
easy to hold that is approx. 10lbs.

Box Setups 3x40 seconds

Incline treadmill walk 20 min (walk outside

if no treadmill - fast enough to not hold a
conversation)
WORKOUT #2

Pushups 3x30 Seconds (on knees if needed)

Plank 3x30-45 Seconds

Incline treadmill walk 20 Minutes (outside if

no treadmill - incline 7 or higher with a pace
that you can hold a conversation)

WORKOUT #3

3 rounds for time

300 meter run (about .19 miles - walk if

needed)

30 Bodyweight Squats

20 Pushups (Modify by dropping to knees or

performing incline with hands on a box/
bench, ect.)
10 situps (place soled of feet together in
“butterfly” position. Hands touch the
ground behind head and then touch feet at
the top. Modify to basic crunch if needed)

WORKOUT #4

Do this with as little rest as possible

between sets

Squat Jumps 3x15

Walking Lunges 3x40 seconds
Box Setups 3x40 seconds
Burpees 3x20 seconds
Plank 3x30-35 seconds
Deadmill Sprints 5x16sec (outside is needed)

OPTIONAL ACTIVE RECOVERY DAYS

Treadmill incline walk or Hike 30-40 min

Anthony Fuhrman's at Home
with Minimal Equipment
Bands / Kettle Bell or Dumbbell

WEEK 1

Day 1

Deadbug 3x8
Bird Dog 3x10
Glute Bridge 4x10
Cossack Squat 4x12
Walking Lunge 5x10
KB/DB RDL 5x12

Day 2

Scapular Push-Ups 4x10

Push-Ups 5xAMRAP
Upright Row 5x12
Bench Dips 5x20
Plank 4x60 seconds
Side Plank 4x60 seconds
Plank Walkouts 4x10

Day 3 - rest day

Day 4
Deadbug 3x8
Bird Dog 3x10
Glute Bridge 4x10
Air Squat or Goblet Squat 20 Min EMOM 10
reps
Single Leg Shoulder and Feet Elevated
Bridge 4x10 per leg
Single Leg RLD 5x12
Wall Sit 5x60 Sec
Banded Hamstring Curls 6x20

Day 5 - rest day

Day 6

Scapular Push-Ups 5x10

Wide Grip Push ups (add bands) 8xAMRAP
Tricep extension 6 x20
KB/DB or Banded Shoulder Press 10x10
Lat Raise KB/DB or Band 5x10
Diamond / Close Hand Push-ups

Day 7 - Rest Day

WEEK 2

Day 1

Deadbug 3x8
Bird Dog 3x10
Banded goblet squat 8x12
Cossack Squat 5x10
Banded RDL 5x10
Banded Good Morning 5x12
Day 2

Scapular Push-Ups 4x10

Banded Push-Ups 6xAMRAP
Upright Row 5x12
Bench Dips 5x20
Single Arm Bench / Floor press 5x15
RKC Plank 4x60 seconds
Plank Walkouts 4x10

Day 3 - Conditioning

20 MIN AMRAP
10 Burpees
200 Meter Run
10 Pushups
200 Meter Run

Day 4 - Rest Day

Day 5

Deadbug 3x10
Bird Dog 3x10
Glute Bridge 5x10
Air Squat or Goblet Squat 20 Min EMOM 15
reps
Single Leg Shoulder and Feet Elevated
Bridge 4x10 per leg
Single Leg RLD 30sec per leg AMRAP x8
Wall Sit 5x60 Sec
Banded Hamstring Curls 6x20

Day 6

Scapular Push-Ups 4x10

Banded Push-Ups pyramid 20-1-20 20 sec
rest
Upright Row 5x12
Bench Dips 5x20
Single Arm Bench / Floor press 5x15
RKC Plank 4x60 seconds
Plank Walkouts 4x10
Day 7 - Conditioning Day

20 Min AMRAP
12 Burpees
250 Meter Run
12 Push-ups
250 Meter Run

Week 3

Day 1

Deadbug 3x8
Bird Dog 3x10
Banded goblet squat 6x20
Jump Squat 5x10
Banded RDL 5x10
Banded Good Morning 5x12

Day 2

Scapular Push-Ups 4x10

Banded Push-Ups 8xAMRAP
Upright Row 5x12
Bench Dips 5x20
Single Arm Bench / Floor press 5x15
RKC Plank 4x60 seconds
Plank Walkouts 4x10

Day 3 - Conditioning

20 MIN AMRAP
10 Burpees
200 Meter Run
10 Pushups
200 Meter Run

Day 4

Deadbug 3x10
Bird Dog 3x10
Glute Bridge 5x10
Jump Squat 5 40sec rounds 1 min rest
Walking Lunge 50 feet at end 10 rear lunges
10 reps - 5 rounds
Single Leg RDL 30sec per leg AMRAP x8
Wall Sit 5x60 Sec
Banded Hamstring Curls 6x20
Day 5 - Rest day

Day 6

Scapular Push-Ups 4x10

Banded Wide Push-Up pyramid Up from
one until failure then down 15 sec rest
Tricep Extension 6x20
KB/BD or Banded Shoulder Press 8x12 with
3 sec hold at top rest 45 second between
sets
Lat Raise 5x10
Diamond / Close Hand Push-ups 6x10

Day 7

Steady State Cardio - Pick one

Walk 60 Min with Backpack
Run 30 Min
Bike 60 Min
Week 4

Day 1

Deadbug 3x8
Bird Dog 3x10
Glute Bridge 4x10
Cossack Squat 4x12
Walking Lunges 5x10
KB/DB RDL 5x12

Day 2

Scapular Push-Ups 4x10

Push-Ups 5xAMRAP
Upright Row 5x12
Bench Dips 5x20
Plank 4x60
Side Plank 4x60 seconds
Plank Walkouts 4x10

Day 3 - Rest day

Day 4

Deadbug 3x10
Bird Dog 3x10
Glute Bridge 5x10
Air Squat or Goblet Squat 20 Min EMOM 10
reps
Single Leg Shoulder and Feet Elevated
Bridge 4x10 per leg
Single Leg RDL 5x12
Wall Sit 5x60 Sec
Banded Hamstring Curls 6x20

Day 5 - Rest Day

Day 6

Scapular Push-Ups 5x10

Wide Grip Push ups (add bands) 8xAMRAP
Tricep extension 6 x20
KB/DB or Banded Shoulder Press 10x10
Lat Raise KB/DB or Band 5x10
Diamond / Close Hand Push-ups 6x10

Day 7 - Rest Day