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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