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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