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Fitness Training

Workouts

Strength/ Muscle Building

Strength and muscle building routines to try

Strength Training

Core

Here are some core routines to try

Pink Exercise Ball

HIIT

Here are some HIIT routines to try 

Intense Training

Assault Bike

Here are some assault bike workouts to try

fan-bike-workout-promo-d503aed71a4b47fba224b1d59e94a72d.jpg

Push/ Pull Sled

Here are some push/pull sled routines to try

Sled Push

Plymetric

Here are some plyometric routines to try

Box Jump Exercise Training

Strength and Muscle Building Workouts

Workout 1: Strength & Hypertrophy Focus

Equipment Used: Barbell, Dumbbells, Kettlebell, Cable Machine, Bodyweight
Rest Time: 60-90 seconds between sets

  1. Barbell Back Squat – 4 sets x 5 reps

  2. Cable Lat Pulldown – 4 sets x 8-10 reps

  3. Dumbbell Bench Press – 4 sets x 8 reps

  4. Kettlebell Romanian Deadlift – 3 sets x 10 reps

  5. Cable Lateral Raises – 3 sets x 12-15 reps

  6. Dumbbell Hammer Curls – 3 sets x 12 reps

  7. Hanging Leg Raises – 3 sets x 15 reps

 

Workout 2: Power & Volume Blend

Equipment Used: Barbell, Dumbbells, Kettlebell, Cable Machine, Bodyweight
Rest Time: 45-75 seconds between sets

  1. Barbell Deadlift – 4 sets x 5 reps

  2. Dumbbell Shoulder Press – 3 sets x 8 reps

  3. Cable Seated Row – 4 sets x 10 reps

  4. Kettlebell Goblet Squat – 3 sets x 12 reps

  5. Cable Triceps Rope Pushdown – 3 sets x 12-15 reps

  6. Dumbbell Lateral Raises – 3 sets x 15 reps

  7. Hanging Knee Tucks – 3 sets x 15 reps

 

Workout 3: Athletic Strength & Hypertrophy

Equipment Used: Barbell, Dumbbells, Kettlebell, Cable Machine, Bodyweight
Rest Time: 60-90 seconds between sets

  1. Barbell Front Squat – 4 sets x 5 reps

  2. Pull-Ups (Assisted if needed) – 4 sets x 8-10 reps

  3. Dumbbell Incline Bench Press – 3 sets x 8 reps

  4. Kettlebell Single-Leg Deadlift – 3 sets x 10 reps per leg

  5. Cable Face Pulls – 3 sets x 12 reps

  6. Dumbbell Concentration Curls – 3 sets x 12 reps

  7. Cable Woodchopper Twists – 3 sets x 12 reps per side

hiit Workouts

Workout Format:

  • Perform each exercise for 40 seconds, rest 20 seconds before moving to the next.

  • Complete 3-4 rounds for a 30-40 minute workout.

 

Workout 1: Strength & Power HIIT

Focus: Explosiveness, Strength, and Fat Burn

  1. Kettlebell Swings

  2. Dumbbell Thrusters (Squat to Press)

  3. Cable Row (Fast Tempo)

  4. Medicine Ball Slams

  5. Jump Squats

  6. Push-Ups (Chest to Floor)

  7. Plank-to-Shoulder Taps

Rest 60-90 seconds between rounds.

 

Workout 2: Athletic Performance HIIT

Focus: Agility, Speed, and Full-Body Endurance

  1. Dumbbell Snatch (Right Arm)

  2. Dumbbell Snatch (Left Arm)

  3. Plyo Box Jumps

  4. Kettlebell Goblet Squat

  5. Cable Face Pulls

  6. Burpees

  7. Russian Twists (Medicine Ball)

Rest 60-90 seconds between rounds.

 

Workout 3: Strength & Conditioning HIIT

Focus: Full-Body Muscle Building and Cardio

  1. Deadlifts (Barbell or Dumbbell)

  2. Pull-Ups or Lat Pulldown (Cable Machine)

  3. Medicine Ball Wall Toss

  4. Dumbbell Lateral Lunges

  5. Kettlebell Clean & Press

  6. Jump Rope (Fast Pace)

  7. Mountain Climbers

Rest 60-90 seconds between rounds.

sled Workouts

Workout 1: Strength & Power Sled Workout

Focus: Building strength and explosive power
Equipment: Sled, weights, bodyweight

Format: 5 rounds, rest 60-90 sec between rounds

  1. Heavy Sled Push – 20 yards

  2. Sled Pull (Rope or Harness) – 20 yards

  3. Dumbbell Goblet Squat – 12 reps

  4. Push-Ups – 15 reps

  5. Sled Low Handle Sprint – 20 yards

 

Workout 2: Speed & Conditioning Sled Workout

Focus: Fat burn, endurance, and speed
Equipment: Sled, bodyweight

Format: 4 rounds, rest 45-60 sec between rounds

  1. Sled Sprint (Light Load) – 30 yards

  2. Lateral Sled Drags (Right Leg Leading) – 20 yards

  3. Lateral Sled Drags (Left Leg Leading) – 20 yards

  4. Jump Squats – 12 reps

  5. Burpees – 10 reps

  6. Plank-to-Shoulder Taps – 30 seconds

 

Workout 3: Full-Body Strength & Power Sled Workout

Focus: Full-body muscle building and explosiveness
Equipment: Sled, weights, kettlebell

Format: 6 rounds, rest 60 sec between rounds

  1. Sled Push (Moderate Load) – 25 yards

  2. Sled Reverse Drag (Heavy Load, Lean Back) – 20 yards

  3. Kettlebell Swings – 15 reps

  4. Sled Rope Pull (Seated or Standing) – 20 yards

  5. Sled Bear Crawl Push (Low Handles) – 15 yards

core Workouts

Workout 1: Core Strength & Stability

Focus: Strength, control, and deep core activation
Equipment: Bodyweight, kettlebell, cable machine

Format: 3-4 rounds, rest 30-45 sec between rounds

  1. Hanging Leg Raises – 12 reps

  2. Cable Pallof Press (Each Side) – 12 reps

  3. Kettlebell Windmill (Each Side) – 8 reps

  4. Plank with Shoulder Taps – 30 seconds

  5. Side Plank with Hip Dips (Each Side) – 12 reps

 

Workout 2: Explosive & Athletic Core

Focus: Power, rotational strength, and agility
Equipment: Medicine ball, kettlebell, bodyweight

Format: 3-4 rounds, rest 30-45 sec between rounds

  1. Medicine Ball Slams – 12 reps

  2. Russian Twists with Medicine Ball – 20 reps (10 per side)

  3. Hanging Knee Tucks – 12 reps

  4. Kettlebell Russian Swings – 15 reps

  5. Mountain Climbers (Fast Pace) – 30 seconds

 

Workout 3: Endurance & Core Burnout

Focus: Core endurance, high reps, and stability
Equipment: Bodyweight, cable machine

Format: Circuit style, no rest between exercises. Rest 45-60 sec between rounds. Complete 3-4 rounds.

  1. Cable Woodchoppers (Each Side) – 12 reps

  2. V-Ups – 15 reps

  3. Bicycle Crunches – 30 reps (15 per side)

  4. Plank Hold – 45 seconds

  5. Hollow Body Hold – 30 seconds

assault bike
Workouts

Workout 1: Sprint Intervals (Power & Fat Burn)

Focus: Maximum effort sprints to improve anaerobic conditioning

Format: 10 rounds

  • Sprint at max effort – 15 seconds

  • Recover (easy pace) – 45 seconds

  • Rest 2 minutes after 5 rounds, then repeat

Total time: ~20 minutes (adjust based on fitness level)

 

Workout 2: Endurance & Strength Challenge

Focus: Building aerobic capacity and leg endurance

Format: 4 rounds

  • Assault Bike – 2 minutes (Moderate pace, 70-80% effort)

  • Dumbbell Goblet Squat – 12 reps

  • Push-Ups – 15 reps

  • Plank Hold – 30 seconds

  • Rest 60 seconds, then repeat

Total time: ~30-40 minutes

 

Workout 3: Calorie Burner Pyramid

Focus: High-intensity calorie-based challenge

Format: Complete each calorie target as fast as possible, resting 1 minute between sets.

  1. 10 calories

  2. 15 calories

  3. 20 calories

  4. 25 calories

  5. 20 calories

  6. 15 calories

  7. 10 calories

Total time: ~25-30 minutes

plyometric Workouts

Workout 1: Lower-Body Power & Explosiveness

Focus: Vertical jump height and leg strength
Equipment: Plyo box (optional)

Format: 4 rounds, rest 45-60 sec between rounds

  1. Box Jumps – 8 reps

  2. Broad Jumps – 6 reps

  3. Depth Jumps – 6 reps

  4. Split Squat Jumps – 8 reps per leg

  5. Lateral Bounds – 12 reps (6 per side)

 

Workout 2: Full-Body Plyo & Agility

Focus: Speed, reactivity, and coordination
Equipment: Medicine ball (optional)

Format: 3-4 rounds, rest 30-45 sec between rounds

  1. Jump Squats – 10 reps

  2. Medicine Ball Slams – 12 reps

  3. Burpees with Jump – 8 reps

  4. Skater Jumps – 12 reps (6 per side)

  5. Explosive Push-Ups – 10 reps

 

Workout 3: Speed & Endurance Plyometric Circuit

Focus: Sustained power output and conditioning
Equipment: None

Format: Circuit style, no rest between exercises, rest 60 sec after a round. Complete 3-4 rounds.

  1. Tuck Jumps – 12 reps

  2. Lateral Hurdle Jumps (or Side-to-Side Bounds) – 10 reps per side

  3. Clapping Push-Ups – 10 reps

  4. Lunge Jumps – 8 reps per leg

  5. Mountain Climbers (Fast Pace) – 30 seconds

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