HIIT & Hoodrat Music

Workout

Run 1/4 mile

10 V Ups

10 Squats

10 Push Ups

Rest for 1 minute

Repeat 4 times

After the 4th set, hold a plank for as long as possible.

Playlist

"Like Home" 

Nicky Romero and Nervo

"Believer" 

American Authors and Captain Cuts

"Incredible" 

Carnage and Borgore

"Tidal Wave" 

Sub Focus and Alpines

September's Workouts

Monday

Squats

Warm Up

To be performed as a circuit with 30 seconds of rest in between sets. Use light weight.

3x5

Barbell Push Press 

Barbell Back Squats
Push Ups

Max Training Load

Barbell Back Squat

Ramping sets of 5 until the 5 rep maximum training load is met.

Finisher

Sprint for 40 seconds 

Walk for 20 seconds

Repeat 10 times

Tuesday

Shoulders

Barbell Push Press 5x5

Lateral Raises 4x20

5 from the bottom to the middle

5 full reps

5 from middle to the top

5 full reps

Barbell Front Raise 4x10

Barbell Upright Rows 4xAMRAP with weight used in Front Raises

Horizontal Shrugs 4x10

Wednesday

Back

Pull Ups 4x10

Wide Grip Lat Pulldowns 4x10, 8, 8, 6

Underhand Close Grip Pulldowns 4x10, 8, 8, 6

1 Arm Rows 4x10, 8, 8, 6

T Bar Rows 4x12

500 meter row

Thursday

Chest & Shoulders

Bench Press 5x5

Dumbbell Incline Press 4x12

Dumbbell Incline Flies 4x10

Dumbbell Flat Press 4x12

Dumbbell Flat Flies 4x10

Decline Push Ups 4xFailure

Friday

Deadlifts

Warm Up

To be performed as a circuit with 30 seconds of rest in between sets. Use light weight.

3x5

Barbell Push Press 

Barbell Back Squats

Push Ups

Max Training Load

Barbell Deadlifts

Ramping sets of 5 until the 5 rep maximum training load is met.

Finisher

Sprint for 40 seconds 

Walk for 20 seconds

Repeat 10 times

HIIT & Hoodrat Music

Workout

10 Alternating Reverse Lunges

10 Push Ups

10 Squat Jumps

10 Pull Ups

Rest for 1 Minute

Repeat 5 times

Playlist
"Feds Watching"
2 Chainz feat. Pharrell

"Bubble Butt"
Major Lazer feat. Bruno Mars, 2 Chainz, Tyga, & Mystic

"Rattle (Sexy Lady)"
Bingo Players & 2 Chainz

HIIT & Hoodrat Music

Workout

30 seconds of Mountain Climbers

15 seconds of Rest

30 seconds of Burpees

15 seconds of Rest

30 seconds of Mountain Climbers

15 seconds of Rest

30 seconds of Squats

15 seconds of Rest

30 seconds of Mountain Climbers

15 seconds of Rest

30 seconds of Push Ups

15 seconds of Rest

Repeat 5 times

Playlist
"Wild for the Night"

A$AP Rocky feat. Skrillex

"RIP"

Young Jeezy feat. 2 Chainz

"Work" (Remix)

A$AP Ferg 

"Box Chevy"

Rick Ross

"Believe It"

Meek Mill feat. Rick Ross

HIIT & Hoodrat Music

Workout

10 Dumbbell Squat to Press

10 Alternating Lunges

10 Pushups

Rest for 1 minute

Repeat 5 times

Playlist
"Open Your Heart"
Dirty South, Axwell,  & Rudy

"My Feelings for You"
Avicii & Sebastien Drums

"I Need Your Love" (Nicky Romero Remix)
Calvin Harris & Ellie Goulding   

 

August Workouts

Monday

Legs

Barbell Back Squat 5x5

Seated Extensions 2x30

Leg Press 2x30

Seated Curls 2x30

Walking Lunges 30

Barbell Deadlifts 5x5

Tuesday

Shoulders

Barbell Push Press 5x5

Barbell Military Press 5x5

Seated DB Press 4x10, 8, 8, 6

Arnold Press 4x10, 8, 8, 6

Lat Raises 4x12

Barbell Front Raise 4x10

Barbell Upright Row 4x8

Decline Pushups 4xFailure

Wednesday

Back

Wide Grip Lat Pulldowns 4x12, 10, 10, 8

Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10

Incline Prone Rows 4xAMRAP with same weight as flies

1 Arm Rows 4x10, 8, 8, 6

Seated Row Drop Sets 4x12, 10, 10, 8

T Bar Rows 4x12

Thursday

Chest

Barbell Bench Press 5x5

Incline DB Press 4x12, 10, 10, 8

Decline DB Press 4x12

Flat DB Flies 4x10

Pushups 4xFailure

Friday

Arms

Barbell Curl 4x10

Overhead DB Extensions 4x12

Seated DB Curls 4x10, 8, 8, 6

DB Kickbacks 4x10

Reverse Tricep Pushdowns 4x12, 10, 10, 8

Rope Hammer Curls 4xAMRAP with weight used in pushdowns

EZ Bar Curls 4x21 (7 bottom to middle, 7 middle to top, 7 full extension)

Dips 4xFailure

HIIT & Hoodrat Music

Workout

30 seconds of Squats

15 seconds of Rest

30 seconds of Squats with Right Kick

15 seconds of Rest

30 seconds of Squats with Left Kick

15 seconds of Rest

30 seconds of Squat Jumps

15 seconds of Rest

30 seconds of Push Ups

15 seconds of Rest

30 seconds of Inchworms

15 seconds of Rest

30 seconds of Mountain Climbers

15 seconds of Rest

30 seconds of Right Leg Lunges

15 seconds of Rest

30 seconds of Left Leg Lunges

15 seconds of Rest

30 seconds of Burpees
15 seconds of Rest
Repeat 2 times 

Hold a Plank til Failure

Playlist
 "Leave the World Behind"
Axwell

"The Sun After Heartbreak"
Paul van Dyk feat. Sue McLaren & Arty

"No Saint Out of Me"
Orjan Nilsen 

"Bad Habits"
Brass Knuckles