Day Pass Routine

FULL BODY. A

Warm up 2-4 Sets

FLOOR TOUCH JUMP 12x

2 LAPS JOGGING ON THE TRACK

LAPS WALKING ON THE TRAK (60 SECONDS REST)

2-4 Sets (30-90 second breaks between exercises)

MODIFIED PUSH UPS 10X

OVERHEAD SQUAT 15X

MODIFIED CHIN UPS 10X

LEG EXTENSION 15X

CLOSE GRIP ROW MACHINE 12X

WALL BALL 12X

FARMER WALK 1 LAP

Full Stretch

FULL BODY. B

Warm up 2-4 Sets

BICYCLE 1 MIN

ROWER 200m

2 LAPS WALKING ON THE TRACK (60 SECONDS REST)

2-4 Sets (30-90 second breaks between exercises)

BENCH DIPS 8X

CRUNCHES 20X

PLANK 30-45 SEC

LUNGE 12X EACH SIDE

TRX ROW PRONE GRIP 15X

CALF RAISES 20X

WALL SIT 30-45 SEC

2 LAPS WALKING ON THE TRACK (60 SECONDS REST)

Full Stretch

FULL BODY. C

Warm up 2-4 Sets

JUMPING ROPE 40X

1 LAP WALKING ON THE TRACK (30 SECONDS REST)

2-4 Sets (30-90 second breaks between exercises)

SLAM BALL 12X

FARMER WALK 1 LAP

SLED PUSH 1 LAP ON THE TRACK

SHOULDER PRESS 10X

4 LAPS JOGGING ON THE TRACK (200m)

DUMBBELL SUMO SQUAT 15X

CALF RAISES 20X

3 LAPS WALKING ON THE TRACK (90 SECONDS REST)

Full Stretch