FREE WR GYM WORKOUT

Warm Up

30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 seconds of bicycle kicks

These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.

SPLIT 1 (Explosiveness)

Single Leg Hang Cleans 5 sets of 10-12 reps (each side)

Superset with (exercises performed back to back)

Half Bosu Ball Split Squats (single leg plant leg is on bosu ball)

5 sets of 8-10 reps each side 

1 minute 30 seconds rest in between each set 

1/4th Squats 5 sets of 8-10 reps  (emphasize explosion on the way up

Superset with

Pistol Squats (weighted) 5 sets of 8-10 reps(can be done to a bench instead of the floor)

1 minute 30 seconds rest in between sets 

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SPLIT 2

Barbell Front Squat On Bosu Ball

5 sets of 8 reps 

Superset with 

Kettlebell Front Squat Heels Elevated

5 sets of 10 reps 

2 minutes rest in between each set

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