September 2019 Workouts

September 2019 Workouts

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September 2019 Workouts
  • Workout 1: Dumbbells & Bodyweight

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Combos Stack

    Dumbbell Split Jump Switch to Hammer Curl @ 90 seconds
    Dumbbell Squat to Rotational Press @ 90 seconds

    Round 2: Shadow Boxing Combo

    1-2-3 Combos (Jab-C...

  • Workout 2: Equipment-Free Bodyweight

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Combos Stack

    Reverse Lunge to Lateral Stepup Jump- Left Side @ 90 seconds
    Low Bear Crawl @ 90 seconds

    Round 2: Shadow Boxing Combo

    1-2-5-2 Combos (Jab-Cross-Lead Up...

  • Workout 3: Bands

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Stack

    Band Bulgarian Rows- Left Arm, Right Leg @ 90 seconds
    Bodyweight Bulgarian Split Squats- Right Leg @ 90 seconds

    Round 2: Shadow Boxing Combo*

    Band 1-2 Combos ...

  • Workout 4: Single Dumbbell & Bodyweight

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Combos Stack

    Dumbbell Goblet Presses @ 60 seconds
    Dumbbell Goblet Reverse Lunges @ 60 seconds
    Dumbbell Goblet Squats @ 60 seconds

    Round 2: Shadow Boxing Combo

    1-1-2...

  • Workout 5: Bands

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Combos Stack

    Alternating Lateral Lunge to Row @ 90 seconds
    Alternating Reverse Lunge to Row @ 90 seconds

    Round 2: Shadow Boxing Combo*

    Band Jab Body- Cross Head Com...

  • Workout 6: Premium Equipment Bodyweight

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Stack

    Eccentric Pullups/Rows @ 60 seconds
    Extended Side-Lying Hip Raises- Left Side @ 60 seconds
    Extended Side-Lying Hip Raises- Ride Side @ 60 seconds

    Round 2: Shad...

  • Workout 1 Cheatsheet – September 2019

    226 KB

  • Workout 2 Cheatsheet – September 2019

    201 KB

  • Workout 3 Cheatsheet – September 2019

    184 KB

  • Workout 4 Cheatsheet – September 2019

    251 KB

  • Workout 5 Cheatsheet – September 2019

    202 KB

  • Workout 6 Cheatsheet – September 2019

    248 KB

  • [Printer Friendly] All Workouts Cheatsheet – September 2019

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