Supplementary sessions to help melt that body fat away, and get the abs popping!
Follow the instructions to build your own session, log your sessions in your notepad.
Conditioning session 1:
Pick 1 from this list:
Burpees
Goblet Squats
Kettlebell swings
Dumbbell Thruster
Perform 3 sets of 15 reps of the chosen exercise
Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:
List 1:
Medicine Ball Slam: 3-5 sets - 10-15 reps
Sled sprint: 3-5 sets - 2-4 lengths per set
Yoke Walk: 3-5 sets - 2-4 lengths per set
Bear Crawl 2-4 lengths per set
Barbell Thrusters - 3-5 sets 10 - 15 reps
Medicine ball slam - 3-5 sets 10-15 reps
List 2:
Plank Push up: 3-5 sets - 10-15 reps
Russian Twist: 3-5 sets - 10-15 reps
V up: 3-5 sets - 10-15 reps
Turkish Sit up: 3-5 sets - 10-15 reps
Ab cycle: 3-5 sets - 10-15 reps each side
Finisher: Pick 1 exercise and perform a superset with elbow planks:
Farmers walks 3 x max distance
Ab Cycle 3 x 20 (10 each side)
Russian Twist 3 x 20 (10 each side)
Turkish Sit up 3 x 10-15
Plank push up 3 x 20
Elbow plank: 3 x max time
Conditioning session 2
Pick 1 from this list:
Barbell Thrusters
Goblet squats
Kettlebell swings
Burpees
Box Jumps
Perform 3 sets of 15 reps of the chosen exercise
Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:
List 1:
Medicine Ball Slam: 3-5 sets - 10-15 reps
Burpee: 3-5 sets - 10-15 reps
Bodyweight squats: 3-5 sets - 10-15 reps
Dumbbell Thruster: 3-5 sets - 10-15 reps
List 2:
Sled sprint: 3-5 sets - 2-4 lengths
Farmers walks: 3-5 sets - max distance
Burpee: 3-5 sets - 10 reps
Kettlebell swing: 3-5 sets - 10 reps
T holds: 3-5 sets - max time
Rope slams 3-5 sets - 30 seconds
Finisher: Pick 1 exercise and perform a superset with elbow planks:
Ab Cycle 3 x 20 (10 each side)
Russian Twist 3 x 20 (10 each side)
Turkish Sit up 3 x 10-15
Plank push up 3 x 20
Elbow plank: 3 x max time