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Pulse Squat To Box Jumps 2. Side To Side Plyo Steps 3. Banded Donkey Kicks 4. Banded Frog Bridges

The document outlines a series of workout routines focused on strength, hypertrophy, and conditioning, including exercises like squats, deadlifts, and lunges. It features different circuits with specific time intervals for each exercise, emphasizing both lower body and upper body strength. Additionally, there are primers and finishers designed to enhance overall fitness and target specific muscle groups.

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Guillaume Vingtcent
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66 views5 pages

Pulse Squat To Box Jumps 2. Side To Side Plyo Steps 3. Banded Donkey Kicks 4. Banded Frog Bridges

The document outlines a series of workout routines focused on strength, hypertrophy, and conditioning, including exercises like squats, deadlifts, and lunges. It features different circuits with specific time intervals for each exercise, emphasizing both lower body and upper body strength. Additionally, there are primers and finishers designed to enhance overall fitness and target specific muscle groups.

Uploaded by

Guillaume Vingtcent
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

BOOTY BLAST – CL

PRIMER 30:10
1. Pulse Squat to Box Jumps
2. Side to Side Plyo Steps
3. Banded Donkey Kicks
4. Banded Frog Bridges

▶️HYPERTROPHY (45:15x2)
1. Barbell Sumo Deadlift
2. Squat Pulse
3. Single Leg Hip Thrusts
4. Banded Side Steps Walk

▶️HYPERTROPHY (3x30:10 add 1ex each round)


1. Single leg Deadlifts
2. Step Up
3. Seated abductions
X
4. Bulgarian Split Squat
X
5. Elevated Curtsy Lunges

▶️FINISHER 30:10 per ex x2


1. Squat Box Jumps
2. 3 Lunges Pulse + Split Jumps
3. Squat Pulses
4. Kickbacks Pulse
5. Side Clamshell Raises
CIRCUIT 1 STRENGTH – CHANGLE

NEW RELEASE 23/11


PRIMER KB FLOW
1. Single Arm Deadlifts x5
2. Single Arm Rows
3. Single Arm Clean
4. Single Arm Squat to Press

CIRCUIT 2 ROUNDS 2MIN/STATION (2nd round was 1min)


1. BB Squat to Walking Lunges
2. Plank Drag and Rows
3. High Step Ups Front KB Rack
4. Ring Knee Raises to Leg Drop
5. BB Floor Press Bridge
6. One Arm KB Rows

FINISHER KB FLOW 20:10


1. KB RDL
2. KB Sumo Deadlifts
3. KB Swings
4. KB Squats
5. KB OHP
BOOTY BLAST – SX

PRIMER 20:10 x2
1. Band Squats
2. Band Single-leg bridge march
3. Band Iso bridge and abduction
4. DB Squat Jumps
5. Starter drill (back plyo lunge)

CIRCUIT 1 x 30:10 x3
1. RDL Deadlifts
2. Single Leg DL
3. Sumo Squats Constant Tension
4. Curtsy Lunges
5. Reverse Lunges Pulses

CIRCUIT 2 x 60/45/30
1. Hip Thrust paused
2. Bulgarian Split Squats
3. Rainbow Kicks

FINISHER 20:10 x4 ROUNDS


1. KB Swings
2. Frog Bridges
CIRCUIT 2 CONDITIONING – CHANGLE

PRIMER HIIT 30:15 X2

Boxing conditioning

MAIN 45:15 x3
1. 1 x Inchworm + 3xKB Squat
2. Rotational Pushups / UpDowns Pushups
3. KB Dynamic Lateral Lunges (knee raise)
4. Superman Complex 3 Rep (Arms up x3 / Legs up x3
/Arms and Legs x3)
5. DB Walking the Box Squats
6. BB Push Press
7. Chinups
8. KB Swings and Pull

ABS finisher
CIRCUIT 2 STRENGTH AND POWER – CHANGLE

NEW RELEASE 30/10

KB FLOW

CIRCUIT 2 ROUNDS 90Sec/Station


1. Seating Barbell Overhead Press
2. KB Feet Elevated Sumo Squats
3. Hanging Knee Twists / Half Kneeling KB Rotations
4. One hand KB Swings
5. KB hand elevated pushups + Row
6. Landmine One arm Rows
7. KB Single Leg Deadlifts + Lunges

ABS + FINISHER LEGS AND SHOULDHER

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