4 Rounds
10 T Bar Row
8 Burpees
10 GHD Sit Ups
4 Rounds
10 V Grip Pull Ups
8 Box JUmps
10 French Press
4 Rounds
10 Pendlay Row
8 Wall Balls
10 Triceps Extensions
Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
OPENING HOURS : DAILY 5AM - 9PM
4 Rounds
10 T Bar Row
8 Burpees
10 GHD Sit Ups
4 Rounds
10 V Grip Pull Ups
8 Box JUmps
10 French Press
4 Rounds
10 Pendlay Row
8 Wall Balls
10 Triceps Extensions
Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
7 x 2 Hang Power Cleans + 2 Hang Cleans
+ 4 Front Squats
7 x 8 GHD Sit Ups
Every 2:30 Minutes
Walking Lunges
3 x 20
Russian Twists
3 x 20
Triceps Extensions
3 x 15
Every 2:30 Minutes
Leg Press
3 x 20
Butterfly Sit Ups
3 x 15
French Press
3 x 10
Every 2:30 Minutes
Monday
Incline Bench Press db
4 x 10
Machine Row
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes
Flat Bench db
4 x 10
Machine Row
4 x 10
Slam Ball Complex
4 x 5/5/5
Every 2:30 Minutes
Machine Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 30
Every 3 Minutes
Workout of The Day
3 Rounds
300 Meter Row
400 Meter Run
500 Meter Ski Erg
Tuesday
Front Squat
4 x 8
Hollow Rocks
4 x 30
Side Plank Pulses
4 x 10/10
Every 3:00
Back Squat
4 x 8
Side Bends
4 x 10/10
Hammer Curls
4 x 10
Every 3 Minutes
Romanian Deadlift
4 x 10
Leg Curl
4 x 10
Butterfly Sit Ups
4 x 10
Every 2:30 Minutes
Workout of The Day
3 Rounds
300 Meter Ski Erg
30 Walking Lunges 15/10#
15 Push Ups
Monday
Incline Bench Press db
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 12
Every 2:30 Minutes
Shoulder Press Machine
5 x 10
Pendlay Row
5 x 10
Captains Chair
5 x 10
Every 3 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Pull Ups
Burpees
Box Jumps
then
1200 Meter Jog Cool Down
Tuesday
3 Rounds
600 Meter Run
50 Slideboards
40 Calorie Row
30 Calorie Air Bike
20 Calorie Ski Erg
then Mobility
Wedesday
Front Squat
4 x 8
Handstand Hold
4 x :40
GHD Sit Ups
4 x 10
Every 3 Minutes
Back Squat
4 x 8
Strict PUll Ups
4 x 5
Every 2:30 Minutes
Romanian Deadlifts
4 x 8
Ladder Drills (zig zag, bunny hops, single leg)
4 x 4
Every 2:30 Minutes
Workout of The Day
1000 Meter Row
50 Air Squats
500 Meter Row
25 Air Squats
Thursday
1000 Meter Row
800 Meter Run
1/2 Mile Air Bike
800 Meter Run
1000 Meter Row
Friday
5 Rounds NFT
5 Chin Ups
10 Paralette Push Ups
15 Air Squats to Med Ball
5 Rounds
10 Hammer Curls
10 French Press
Captains Chair
Every 2:30 Minutes
5 Rounds
10/10 Concentration Curl
10 Triceps Extensions
10 GHD Sit Ups
Every 2:30 Minutes
25 Minutes Stairmaster
Fatburner Level 10
Monday
Front Squats
7 x 7
Dynamic Plank
7 x 7/7
Handstand Hold
7 x :30 Seconds
Every 3 Minutes
Walking Lunges
3 x 20
GHD SIt Ups
3 x 12-15
Burpees
3 x 10
Every 3 Minutes
Leg Press
3 x 20
Tradtional Sit Ups
3 x 30
Pull Overs
3 x 30
Every 3 Minutes
Workout of The Day
3 Rounds
30 Kettlebell Swings
20 Wall Balls
10 Burpee Pull Ups
Tuesday
Workout of The Day
400 Meter Run
5 Wall Walks
400 Meter Run
5 Pull Ups
400 Meter Run
10 Box Jumps
400 Meter Run
10 Box Jump Overs
500 Meter Row
50 Double Unders
500 Meter Row
100 Jumping Jacks
500 Meter Row
150 Jump Rope Singles
Then 20 Minutes Stairmaster Level 10
Wednesday
Incline Dumbell
5 x 10
GHD Sit Ups
5 x 10
Pull Overs
5 x 2
Every 3 Minutes
Flat Bench Barbell
5 x 10
Candlestick Roll
5 x 2
Bicycles for Abs
5 x 30 4 Count
Every 3 Minutes
Workout of The Day
1-2-3-4-5-6-7-8-9-10
Dips
PUll Ups
Box Jump Overs
Thursday
Cardio
Friday
3 Rounds
400 Meter Run
12 Ring Rows
21 Kettlebell Swings
3 Rounds
12 Push Ups
21 Squat Jumps
500 Meter Row
then
25 Stairmaster
Monday
Flat Bench Press
5 x 10
Machine Row
5 x 10
GHD SIt Ups
5 x 10
Every 3 Minutes
Dips
4 x 10
Single Arm Row
4 x 10/10
Capt. Chair
4 x 10
Every 3 Minutes
Machine Press
5 x 10
V Grip Pull Ups
5 x 10
Ball Slam Complex
5 x 5/5/5
Every 3 Minutes
Workout of The Day
4 Rounds
5 Jumping Pull Ups
10 Burpees
15 Kettlebell Swings
300 Meter Ski Erg
Tuesday
40 Minutes Stairmaster Fatburner Level 12
20 Minutes Mobility
Wednesday
Deadlift
7 x 7
Triceps Push Ups
7 x 8
Toes to Rings
7 x 9
Every 3 Minutes
Workout of The Day
40-30-20-10
Calorie Air Bike
Calorie Rower
Calorie Ski Erg
Traditional Sit Ups
then 15 Minutes Stairmaster Level 10
Thursday
3 Rounds
600 Meter Run
20 Kettlebell Swings
30 Jumprope Crossovers
40 Russian Twists
3 Rounds
200 Meter 20# Medicine Ball Run
20 Burpees
40 Double Unders
20 Wall Balls
15 Minutes Stairmaster Level 10 Fatburner
Friday
Machine Row
4 x 8
Side Bends
4 x 10/10
Handstand Hold
4 x :30 Seconds
Single Arm Row
4 x 8
Knees to Elbows
4 x 8
Toes to Bar
4 x 8
Every 2:30 Minutes
Machine Row
4 x 10
Slam Ball Complex
4 x 7/7/7
Traditional Sit Ups
4 x 25
Every 3 Minutes
Workout of The Day
400 Meter $$$
1-2-3-4-5-6-7-8-9-10
Pendlay Row
Bar Facing Burpees
400 Meter $$$
Monday
50 Cardio
Tuesday
Incline DB Press
5 x 10
Machine Row
5 x 10
GHD Sit Ups
5 x 10
Every 3:00
Flat Bench Press
5 x 8
Strict Pull Ups
5 x 8
Weighted Toes to Bar
5 x 8
Every 3 Minutes
Workout of The Day
4 Rounds
10 Dips
12 Ring Rows
10 Box Jumps
12 Air Squats to Medicine Ball
200 Meter Run
Wednesday
Front Squat
5 x 8
Side Bends
5 x 10/10
Triceps Extensions
5 x 10
Every 3 Minutes
Walking Lunges
4 x 20
Russian Twists
4 x 30
French Press
4 x 10
Every 3 Minutes
Workout of The Day
3 Rounds
10 Medicine Ball Cleans
10 Burpees
10 Box JUmps
400 Meter Run
Thursday
3 Rounds
15 Wall Balls
30 Traditional Sit Ups
400 Meter Run
3 Rounds
50 Russian Twists
25 Kettlebell Swings
1/2 Mile Air Bike
Then 20 Minutes Stairmaster
Friday
1000 Meter Row
800 Meter Run
1/2 Mile Air Bike
800 Meter Run
1000 Meter Row
Then
30 Minutes Stairmaster
Saturday
800 Meter Run
500 Meter Ski Erg
1000 Meter Row
500 Meter Ski Erg
800 Meter Run
3 Rounds
10 Ring Rows
15 Wall Balls
10 GHD Sit Ups
400 Meter Run
3 Rounds
500 Meter Row
400 Meter Run
1/2 Mile Air Mike
3 Rounds
500 Meter Ski Erg
40 Russian Twists
30 Traditional Sit Ups
20 Bird Dogs
50-40-30-20-10
Calories Air Bike
Calories Rower
Calorie Ski Erg
200 Meter Run After Every Round
50-40-30-20-10
Jump Rope Singles
Russian Twist
Butterfly Sit Ups
400 Meter Run After Every Round
Monday
Back Squat
8 x 8
Strict Pull Ups
8 x 5
Paralette Push Ups
8 x 8
Every 3 Minutes
Reverse Lunges from Bumper
4 x 10/10
GHD Sit Ups
4 x 15
Triceps Extensions
4 x 15
Every 3 Minutes
Workout of The Day
40-30-20-10
Walking lunges 10-25#
Russian Twists
Traditional Sit Ups
200 Meter Run after every round
Tuesday
Single Arm Row
5 x 10/10
Air SQuats
5 x 12
Buttefly Sit Ups
5 x 12
Every 2:30
Machine Row
5 x 10
Ball Slam Complex
5 x 5/5/5
Walking Stretch
5 x 1
Every 3 Minutes
Alt. Machine Row
5 x 10
Foam Roller
5 x 1
Every 3 Minutes
Workout of The Day
800 Meter Run
500 Meter Ski Erg
800 Meter Run
Wednesday
3 Rounds
1/2 Mile Air Bike
500 Meter Row
400 Meter Run
then
25 Minutes Stairmaster Level 12o
Thursday
Flat Bench Press
5 x 10
Hammer Curl
5 x 10
SIDE Bends
5 x 10/10
Every 3 Minutes
Dips
3 x 10
ez Curl
3 x 10
Knees to Elbows
3 x 10
Every 3 Minutes
Machine Press
4 x 10
GHD SIt Ups
4 x 10
Concentration Curl
4 x 10/10
Every 3 Minutes
Workout of the Day
9 Minute AMRAP
10 Knees to Elbows
10 Med Ball Cleans
10 Burpees
Fat Burning Friday
2 Rounds
30 Kettlebell Swings
30 Wall Balls
100 Jump Rope Singles
400 Meter Run
50 Jumping Jacks
500 Meter Row
50 Russian Twists
500 Meter Ski Erg
1/2 Mile Air Bike
then
20 Minutes Stairmaster Fatburner Level 12
Monday
150 Jump Rope Singles
500 Meter Row
25 Wall Balls
12 Ring Rows
12 Burpees
400 Meter Run
25 Kettlebell Swings
12 Ring Rows
12 Burpees
500 Meter Ski Erg
25 Sit Ups
12 Ring Rows
12 Burpees
150 Jump Rope Singles
then
15 Minutes Stairs
and Coffee
Tuesday
Machine Press
4 x 10
Leg Press
4 x 10
GHD Sit Ups
4 x 10
Every 3 Minutes
Flat Bench Press DB
4 X 10
Walking Lunges
4 x 20
Knees to Elbows
4 x 10
Every 3 Minutes
Machine Press
3 x 15
Hip Abduction
3 x 15
Toes to Rings
3 x 15
Every 3 Minutes
Workout of The Day
400 Meter Run After Every Round
30-20-10
Squats
Sit Ups
Side Plank Pulses per Side
Wednesday
400 Meter Run
30 Kettlebell Swings
400 Meter Run
30 Box Jumps
400 Meter Run
30 Wall Balls
500 Meter Row
25 GHD Sit Ups
500 Meter Row
25 Russian Twists
500 Meter Row
25 Sit Ups
500 Meter Ski Erg
20 Push Ups
500 Meter Ski Erg
20 Squat Jumps
500 Meter Ski Erg
20 Walking Lunges
Thursday
10 Minutes Stairmaster
10 Minutes Foam Roller Mobility
Workout of The Day
1000 Meter Row
800 Meter Run
500 Meter Row
400 Meter Run
500 Meter Ski Erg
200 Meter Run
250 Meter Ski Erg
10 Minutes Mobility
Then Coffee
Friday
Triceps PUsh Ups
4 x 10
Ring Rows
4 x 12
GHD Sit Ups
4 x 15
Every 3 Minutes
French Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 20
Every 3 Minutes
Triceps Extensions
4 x 10
Single Arm Row
4 x 10/10
Side Bends
4 x 12/12
Every 3 Minutes
Stairmaster
20 Minutes Fatburner Level 12
Monday
Murphish
1200 Meter Run
10 Rounds
5 Ring Rows
7 Push Ups
9 Squats
1200 Meter Run
Tuesday
3 Rounds
1/2 Mile Air Bike
400 Meter Run
500 Meter Run
600 Meter Ski Erg
then
15 Minutes Stairmaster Fat Burner Level 12
Wednesday
Legs
Thursday
.3 Mile Air Bike
500 Meter Row
400 Meter Run
500 Meter Ski Erg
400 Meter Run
500 Meter Row
.3 Mile Air Bike
Mobility
Coffee
Friday
Machine Press
4 x 10
Machine Row
4 x 10
Traditional Sit Ups
4 x 15
Every 2:30 Minutes
Flat Bench Press
4 x 10
Single Arm Row
4 x 10/10
Russian Twist
4 x 20
Every 3 Minutes
Dips
4 x 10
Machine Row
4 x 10
Squats
4 x 30
Every 3 Minutes
Stairmaster
25 Minutes fat burner Level 10
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