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Wellness

Workout 1

Block 1 (4 rounds)

  1. Alternating Dumbbell Pressb – 20 reps

  2. Walking Lunges – 20 reps

Rest: 2 minutes

Block 2 (4 rounds)

  1. Suspended Row (o Bodyweight Row)- 10-12 reps

  2. Calf Raises – 20-30 reps

Rest: 2 minutes

Block 3 (4 rounds)

  1. Deadlift – 15-20 reps

  2. Bicycle Crunches – 20-30 reps

Workout 2

Block 1 (3-4 rounds)

  1. Inverted Rows (o Bodyweight Rows) – 10-15 reps

  2. Single-Leg Romanian Deadlift – 10 reps per side

  3. Heel Touchers – 20-30 reps

Rest: approx. 2 minutes

Block 2 (3-4 rounds)

  1. Goblet Squats – 15 reps

  2. Front Raises – 5-8 reps per side

  3. Cable/Pallof Press – 10-15 reps per side

Rest: approx. 2 minutes

Block 3 (3-4 rounds)

  1. Push Ups – 8-15 reps

  2. Glute Kickbacks – 15-20 reps per side

  3. Farmers Walk – 30″

Rest: approx. 2 minutes

FUNCTIONAL

Workout 3

Central Activation (3 rounds)

  1. Cross-body Mountain Climbers – 20 reps

  2. Jump Squats – 10 reps

MCR Circuit (3 rounds)

  1. Walking Lunges – 10 reps

  2. Alternating Lunge Jumps  – 20 reps

  3. 30″ Rest

  4. Push Ups – 10 reps

  5. Plyo Push Ups – 5-10 reps

  6. 30″ Rest

  7. Fire Hydrants – 10 reps per side

  8. Skater Jumps – 20 reps

2-minute Rest

Finisher (2-3 rounds)

  1. Biceps – 60 reps (total)

  2. Triceps – 30 reps (total)

Workout 2

Central Activation (2-3 rounds)

  1. Pallof Press – 10 reps per side

  2. Squats – 15 reps

  3. Fast Feet – 20 reps

Circuit Training (3-4 rounds)

  1. Glute Bridges – 10 reps

  2. High Knees – 30 seconds

  3. Static Lunge with Overhead Press – 5 reps per side

  4. Jumping Jacks – 30″

  5. Glute Kickbacks – 10 reps per side

  6. Lateral Shuffles – 30″

  7. Wood Chops (Diagonal) – 10 reps per side

  8. Strict Burpees (No Push-Up) – 10 reps

strength

Workout 1

Central Activation

  1. Inverted Rows – 10 reps

  2. Banded Wood Chops (with Pivot) – 10 reps per side

Block 1

  1. Archer Push Ups – 6-8 reps per side

  2. Goblet Squats – 15 reps

  3. Scapular Retractions – 7 reps 

Block 2

  1. Single-Leg Romanian Deadlift – 6-8 reps per side

  2. Single-Arm Dumbbell Row – 10-15 reps per side

  3. Cross-body Mountain Climbers – 10-15 reps per side

Block 3

  1. Standing Overhead Press – 6-8 reps

  2. Split Squats – 10 reps per side

  3. Half-Kneeling Pallof Press – 10 reps per side

Workout 2

Central Activation

  1. Inverted Rows – 10 reps

  2. Pallof Hold (Iso-Lateral Hold) – 15 seconds per side

Block 1

  1. Chin-Ups – 6-8 reps

  2. Lateral Lunges – 10 reps per side

Block 2

  1. Box Step-Ups – 6-8 reps per side

  2. Landmine Press – 8 reps per side

Block 3

  1. Parallel Bar Dips – 6-8 reps

  2. Heel Touchers – 20-30 reps

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