Advanced Difficulty

Plyometric training and medicine ball training instructions: Complete 4 Rounds of each exercise with 30 seconds in between each set.
180 Touchdowns x 12
Medicine Ball Chest Pass + Fallout Push Up x 12
Lateral Broad Jumps x 12
Medicine Ball Ballistic Row x 12
Medicine Ball Posterior Swing + Jump + Earthquake x 12
Star Jumps x 12
High Plank Knee Tucks x 12

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Advanced Difficulty

Six Pack Exercises Instructions: Complete 4 rounds of each exercise
Hello Dolly Crossovers x 30 seconds
Reach Crunches + Iso Leg Raise x 30 seconds
Low Plank + Elbow to Knee Touch x 30 seconds
Lying Fludder Kicks x 30 seconds
Sit Up 1 – 3 Tempo x 30 seconds

Finish by complete 90 seconds of a Low Plank.

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Advanced Difficulty

Instructions:
Strength Training x 4 Rounds
One Leg Squat x 8 each leg
Pike Push Up x 8
Dumbbell Snatch x 8
Dumbbell Overhead Lunge x 12 steps
Alt Dumbbell Curl x 8 each arm
Dumbbell Floor Fly + Iso Leg Raise x 12
One Arm Self-Supported Row x 8 each arm
One Leg Hip Up x 8 each leg
One Arm Overhead Triceps Ext x 8 each arm

Cardio x 2 Rounds
One Leg Forward Back Jumps x 20 seconds each leg
High Plank Dumbbell Switches x 45 seconds
Lateral Hops x 45 seconds
Alt Dumbbell Pronate swings x 45 seconds
Ballistic Pogo Push Ups from knees x 45 seconds
Mountain Climbers x 45 seconds
Finish Him Uppercuts x 45 seconds
Toe Touches to Dumbbell x 45 seconds
Dumbbell Push Jerk Jumps x 45 seconds
Step-in Step-outs x 45 seconds
Switch Jump + Twist x 45 seconds

Abs x 3 Rounds
One Arm Plank x 20 seconds each arm
V-Sit Sit Up w/ pillow x 45 seconds
Lying Leg Raise w/ pillow x 45 seconds
Bicycle Crunches x 45 seconds
Jack Knifes x 20 seconds each side

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Advanced Difficulty

Track Exercise Instructions: Complete 5 rounds of each exercise with 30 seconds in between each set.
Scissor Jumps x 16
Butt Kicks x 12
Broad Jumps x 8
Jump Squats x 12
Lateral Lunge + Jump x 8 each way
Switch Jump + Dumbbell Twist x 30 seconds

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Advanced Difficulty

Complete 3 Rounds of Each Calisthenics Exercise:
One Leg Chair Dips x 8
Floor Rows x 12
Pistol Squat + Calf Raise x 6 each
One Arm Chest Touch Push Up x 12
Leg Raise + Reverse Crunch x 12
Arm Hauler x 12
One Leg Squat x 8 each
High Plank Row x 12
High Plank / Low Plank Transition x 8
Wall Sit + Leg Ext x 12 each

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Advanced Difficulty

Jumping Workouts Instructions: Sets x Repetitions. Complete 4 rounds of each set with 15 seconds break in between.
Scissor Jumps x 12
Knee Tucks x 12
18 inch Altitude Landings 1/4 Squat x 4, 1/2 Squat x 4, Deep Squat x 4
Pogo Jumps x 12
Box Jumps x 12
Depth Jumps x 12

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Advanced Difficulty

Complete 4 rounds of all 4 high intensity exercises: Dumbbell Clean + Front Squat + Push Jerk, Burpee + Mountain Climbers, Dumbbell Snatch from floor, Claw
Round 1: 4 Minutes of 60 seconds each
Round 2: 3 minutes of 45 seconds each
Round 3: 2 minutes of 30 seconds each
Round 4: 1 minute of 15 seconds each
10 minutes total without breaking

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Advanced Difficulty

Back Exercise Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Inverted Pronate Pull Ups 4 x 8
Supinated Pull Up 5 x 5
Rack Pull 5 x 5
Single Arm DB Row 4 x 8 each arm
Dumbbell Reverse Fly 3 x 12

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Advanced Difficulty

Complete 4 Rounds of each exercise in sequential order only breaking when absolutely necessary. Try your best to keep moving.

High Plank Triceps Kickbacks x 8 each side
Box Squats x 8
Lat Bar Face Pull x 12
Forward and Back Jumps x 30 seconds
Dumbbell Seated Arnold Press + Curl x 12
Kettlebell Swing to Overhead x 12

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Advanced Difficulty

Work Out with No Equipment Instructions:
Complete 3 Rounds of the Following Workouts to Lose Belly Fat
Chest Touch + Kick Throughs x 30 seconds
Star Jumps x 30 seconds
Push Backs x 30 seconds
Claw x 30 seconds
One Leg Deadlift Jumps x 30 seconds
Pulse Push Ups x 30 seconds
One Leg Forward and Back Jumps x 30 seconds
Knee Chops x 15 seconds each side
Supinated Push Up x 30 seconds
180 Touch Downs x 30 seconds

Complete 1 Round of the Following Isometric and Core Exercises
One Leg Wall Sit x 30 seconds each leg
3-1 Tempo Push Ups x 30 seconds
Plank x 60 seconds
One Leg Wall Sit + Leg Ext x 15 seconds each leg
Decline Push Up x 30 seconds
Iso Leg and Arm Raise x 60 seconds

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