Supplementary sessions to help melt that body fat away, and get the abs popping!
Follow the instructions on either of the below sessions to build your own session, you can also add it on the app using the guidance at the bottom of the screen.
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
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
