Average Duration: 10-20 minutes
Equipment Required: Bodyweight
Skill Level: All Levels
Bodyweight only workout designed to deliver result in as short amount of time as possible.
THE
WORKOUTS.
Simple & Effective Workouts
for All Levels.
FOUR PROGRAMS
We use a combination of bodybuilding, functional lifting mixed with High Intensity Interval Training (HITT). In other words, the ultimate functional fitness program designed to build muscle and burn fat.
On workout days you can choose to follow 1 of 4 different workouts each requiring different amounts of time, energy, and equipment.
GS20
GS30
Average Duration: 20-30 minutes
Equipment Required: Minimal / Home or Hotel
Skill Level: All Levels
Requires minimal equipment (pair of dumbbells, kettlebell, jump rope, & bands)This training track can be done at home or in a gym. Short on time? Then this workout is for you.
GS60
Average Duration: 45-60 minutes
Equipment Required: Gym
Skill Level: All Levels
Focused on combining lifting & conditioning. You will need all normal equipment found at a commercial gym but can be done at home, as well. Looking to redefine your body? Then this training track is for you.
GS60+
Average Duration: 60+ minutes
Equipment Required:
Skill Level: Aspiring Athlete
A high intensity program designed to challenge you with weightlifting technique while still combining best of resistance training with conditioning giving you the ultimate program to get results.
THE WORKOUT
20 workouts, 5 workout days, and 2 rest days.
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GS20
-
GS30
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GS60
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GS60+
Enjoy the little things...
WORKOUT DESCRIPTION
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Cuban Press
Max Reps Flutter Kicks
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Reverse Lunge To Knee Jumps
Max Reps Sit Ups
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Lunges
Max Reps Alternating Side Tuck Ups
FOR TIME (8 MINUTE TIME CAP):
BUY IN:
100 Jumping Jacks + 100 Mountain Climbers
*Rest 1 Minute*
3 ROUNDS REMAINDER OF TIME:
10 Vertical Jumps
10 Shoulder Tap Push Ups
MODIFICATIONS
Substitution Options
10 vertical jumps
10 Air Squats
Video Demos
Cuban Press
Flutter Kick
Reverse Lunge To Knee Jump
Sit Up
Lunge
Alternating Side Tuck Up
Jumping Jack
Mountain Climber
Vertical Jump
Shoulder Tap Push Up
Enjoy the little things...
WORKOUT DESCRIPTION
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Cuban Press
Max Reps Flutter Kicks
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Kettlebell Box Step Ups
Max Reps Weighted Sit Ups
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
FOR TIME (12 MINUTE TIME CAP):
BUY IN:
1500 Meter Row
*Rest 2 Minutes*
3 ROUNDS REMAINDER OF TIME:
10 Dumbbell Hang Power Snatch
10 Pike Push Ups
MODIFICATIONS
Substitution Options
10 Kettlebell Box Step Ups:
15 Floor Touch To Jumps or 15 Pop Squats or 15 Jumping Lunges
1500m Row:
40 Calorie On Any Machine
or
As many rounds as possible
6 Minutes:
50 Mountain Climbers
50 Russian Twists
50 Jumping Jacks
50 Plank Jacks
Video Demos
Cuban Press
Flutter Kick
KB Box Step Up
Weighted Sit Up
Sumo Deadlift High Pull
Alternating Side Tuck Up
DB Hang Power Snatch
Pike Push Up
Enjoy the little things...
WORKOUT DESCRIPTION
BUY IN:
45-60 Second Feet Elevated Pike Hold
4 SETS:
8 Standing Banded Abduction (Each Side)
8 Banded Side Steps
8 Banded Psoas March
BUY OUT:
45-60 Second Feet Elevated Pike Hold
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Cuban Press
Max Reps Flutter Kicks
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Kettlebell Box Step Ups
Max Reps Weighted Sit Ups
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 KB Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
FOR TIME (12 MINUTE TIME CAP):
BUY IN:
1500 Meter Row
*Rest 2 Minutes*
3 ROUNDS REMAINDER OF TIME:
10 Dumbbell Hang Power Snatch
10 Pike Push Ups
MODIFICATIONS
Substitution Options
10 Kettlebell Box Step Ups:
15 Floor Touch To Jumps or 15 Pop Squats or 15 Jumping Lunges
1500m Row:
40 Calorie On Any Machine
or
As many rounds as possible
6 Minutes:
50 Mountain Climbers
50 Russian Twists
50 Jumping Jacks
50 Plank Jacks
Video Demos
Feet Elevated Pike Hold
Standing Banded Abduction
Banded Side Steps
Banded Psoas March
Cuban Press
Flutter Kick
KB Box Step Up
Weighted Sit Up
Sumo Deadlift High Pull
Alternating Side Tuck Up
DB Hang Power Snatch
Pike Push Up
Enjoy the little things...
WORKOUT DESCRIPTION
EVERY MINUTE FOR 6 MINUTES (3 SETS):
Squat Snatch + Overhead Squat
*50-60% of 1 rep max Snatch*
*Rest 2 Minutes*
EVERY 2 MINUTES FOR 6 MINUTES (3 SETS):
2 Squat Snatch
*70% of 1 rep max Squat Snatch*
BUY IN:
45-60 Second Feet Elevated Pike Hold
4 SETS:
8 Standing Banded Abduction (Each Side)
8 Banded Side Steps
8 Banded Psoas March
BUY OUT:
45-60 Second Feet Elevated Pike Hold
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Cuban Press
Max Reps Flutter Kicks
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Kettlebell Box Step Ups
Max Reps Weighted Sit Ups
EVERY 2 MINUTES FOR 4 MINUTES (2 SETS):
10 Kettlebell Sumo Deadlift High Pulls
Max Reps Alternating Side Tuck Ups
FOR TIME (12 MINUTE TIME CAP):
BUY IN:
1500 Meter Row
*Rest 2 Minutes*
3 ROUNDS REMAINDER OF TIME:
10 Hang Power Snatch
10 Concept 2 Pike Ups
MODIFICATIONS
Substitution Options
10 Kettlebell Box Step Ups:
15 Floor Touch To Jumps or 15 Pop Squats or 15 Jumping Lunges
1500m Row:
40 Calorie On Any Machine
or
As many rounds as possible
6 Minutes:
50 Mountain Climbers
50 Russian Twists
50 Jumping Jacks
50 Plank Jacks
Video Demos
Squat Snatch
Overhead Squat
Feet Elevated Pike Hold
Standing Banded Abduction
Banded Side Steps
Banded Psoas March
Cuban Press
Flutter Kick
KB Box Step Up
Weighted Sit Up
Sumo Deadlift High Pull
Alternating Side Tuck Up
Hang Power Snatch
Concept 2 Pike Up
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