Sprint Cycle 1

Workout

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

Cross Crunch

2 Sets

15 Reps

30 Rest

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

2 Sets

15 Reps

30 Rest

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

Alternate Leg Raises

2 Sets

15 Reps

30 Rest

Stability Ball Knee Tuck

Equipment: Exercise Ball, Full Gym

Stability Ball Knee Tuck

2 Sets

15 Reps

30 Rest

Hanging Side Knee Raises

Equipment: Full Gym, NO EQUIPMENT

Hanging Side Knee Raises

2 Sets

15 Reps

30 Rest

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

Side Bridge

2 Sets

15 Reps

30 Rest

Pull-Up

Equipment: Full Gym

Pull-Up

3 Sets

5 Reps

30 Rest

Cable Pullover

Equipment: Cable, Full Gym

Cable Pullover

3 Sets

10 Reps

30 Rest

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

3 Sets

15 Reps

30 Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

3 Sets

10 Reps

30 Rest

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

3 Sets

10 Reps

30 Rest

Assisted Chest Dip

Equipment: Full Gym, Machine

Assisted Chest Dip

3 Sets

10 Reps

30 Rest

Stability Ball Push-Up

Equipment: Exercise Ball, Full Gym

Stability Ball Push-Up

2 Sets

10 Reps

30 Rest

Good Morning

Equipment: Barbell, Full Gym

Good Morning

2 Sets

10 Reps

30 Rest

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Romanian Deadlift

2 Sets

10 Reps

15 Rest

Kettlebell Single Leg Deadlift

Equipment: Full Gym, Kettlebell

Kettlebell Single Leg Deadlift

2 Sets

10 Reps

30 Rest

Side Plank Rotation

Equipment: Full Gym, NO EQUIPMENT

Side Plank Rotation

2 Sets

15 Reps

30 Rest

Wrist Roller

Equipment: Full Gym

Wrist Roller

2 Sets

15 Reps

30 Rest

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Wrist Curl

2 Sets

15 Reps

30 Rest

Barbell Reverse Wrist Curl Over a Bench

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl Over a Bench

2 Sets

15 Reps

30 Rest

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

Cossack Squat

2 Sets

15 Reps

30 Rest

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

Jump Squats

2 Sets

10 Reps

30 Rest

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

Single Leg Bridge

2 Sets

15 Reps

30 Rest

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

Resistance Band Toe Touch

2 Sets

30 Reps

30 Rest

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

Duck Walk

2 Sets

15 Reps

30 Rest

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

Kettlebell Thruster

2 Sets

10 Reps

30 Rest

Frog Pose

Equipment: Full Gym, NO EQUIPMENT

Frog Pose

2 Sets

10 Reps

30 Rest

Banded Walk

Equipment: Full Gym, Resistance Band

Banded Walk

2 Sets

15 Reps

30 Rest

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

Resistance Band Lateral Walk

2 Sets

15 Reps

30 Rest

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

Banded Glute Bridge

2 Sets

15 Reps

30 Rest

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

Banded Donkey Kicks

2 Sets

15 Reps

30 Rest

Band Side Lying Leg Lift

Equipment: Full Gym, Resistance Band

Band Side Lying Leg Lift

2 Sets

15 Reps

30 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

2 Sets

15 Reps

30 Rest

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

2 Sets

15 Reps

30 Rest

Resistance Band Seated Shoulder Press

Equipment: Full Gym, Resistance Band

Resistance Band Seated Shoulder Press

2 Sets

15 Reps

30 Rest

Resistance Band Pull Apart

Equipment: Full Gym, Resistance Band

Resistance Band Pull Apart

2 Sets

15 Reps

30 Rest

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