Day One

Legs/Arms/Abdominals 
Rounds I/II 5-25 Reps/:30

Sandbag Squat
Straight Bar Barbell Curls
Triceps Ext Behind Neck @ BB
25 Sit Ups-Rest :10

Burpee's
Repeat x 2

Rounds III/IV 5-25 Reps/:30
Box Step alt. Legs
Reverse Grip Plank Pull Up
Diamond PU
25 Flutter Kicks-Rest :10

Burpee's
Repeat x 2

Rounds V/VI 5-25 Reps/:30
Backward/Forward Lunge
Incline DB Curls
Ring/Bar/Bench Dip
25 Crunches-Rest :10

Burpee's
Repeat x 2

Round VII/VIII 5-25 Reps/:30
Side Lunge/Hop
DB Curl-Standing
Skull Crusher
25 Side Crunches-Rest :10

Burpee's
Repeat x 2

Round IX/X 5-25 Reps/:30
MedBall Toss
Pull Up-Wide Grip
DB Single Arm BP-Rest :10
Knee-2-Elbows

Burpee's
Repeat x 2

Round XI/XII Optional
Pistol Squat
Band Full Curl
Band Triceps ExtensionRepeat x 2

Burpee's
Repeat x 2




Day Two
Shoulders/Arms/Abdominals
Rounds I/II 5-25 Reps/:30
Hang Clean Jerk DB
Straight BB ‘Bent’ Curls
Side Lateral Rise DB
Row, Run, or Jump 200-Rest :10
Repeat x 2

Rounds III/IV 5-25 Reps/:30
Handstand Push Ups
Farmer Carry
Toes-2-Bar
Row, Run, Jump Rope 200-Rest :10
Repeat x 2

Rounds V/VI 5-25 Reps/:30
Renegade Row W/Push Up
Front Rise DB
In-Out DB Curl
Row, Run, Jump Rope 200-Rest :10
Repeat x 2

Round VII/VIII 5-25 Reps/:30
Bent Lateral Rise DB
DB Static/Full Curls
Crossover Sit Ups alt legs
Row, Run, Jump Rope 200-Rest :10
Repeat x 2


Round IX/X 5-25 Reps/:30

Hang Snatch DB
Squat Curls
Plank: Elbows-2-Hands
Row, Run, or J. Rope 200-Rest :10
Repeat x 2

Round XI/XII Optional
Band Reverse Flies
Band Full Curl
Row, Run, Jump Rope 200
Repeat x 2





Day Three
Chest/Back/Abdominals 

Rounds I/II 5-25 Reps/:30
Ring Push Ups w/Spread Hands
Pull Ups @ Wide Grip
Leg Levers
Row, Run, or J. Rope 200-Rest :10
Repeat x 2

Rounds III/IV 5-25 Reps/:30
Push Ups @ Feet on Bench
Pull Ups @ Shoulder Grip
4 Count Flutter Kick
Row, Run, J. Rope 200-Rest :10
Repeat x 2

Rounds V/VI 5-25 Reps/:30
Incline DB Bench Single Arm
Plank Row/Snatch Grip Bent Row
Side Crunch
Row, Run, J. Rope 200-Rest :10
Repeat x 2

Round VII/VIII 5-25 Reps/:30
Dive Bomber Push Ups
DB Suitcase Row
Knees-2-Elbows
Row, Run, J. Rope 200-Rest :10
Repeat x 2

Round IX/X 5-25 Reps/:30
Cross Bench Pull Over @ DB 
Pull Up Narrow Grip
Diamond Push Ups
Row, Run, J. Rope 200-Rest :10
Repeat x 2


























Round XI/XII Optional
Bench Press @ DB Single Arm
Rope Pull Up

GHD Sit Ups
Row, Run, J. Rope 200-Rest :10
Repeat x 2


New Printable PDF

This Protocols is designed for those of us who have little time and want a really great workout and physical challenge.

I set up a "Tabatta" style regimen using 1 minute hard work followed by a twenty second Rest/Recovery period.

I've also done it using 15-25 reps for each exercise.

Experiment with what works best for you.

Enjoy it!

Remember:

Train Hard With Purpose

Col. 3:17


Click Here to Download


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And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.

Col 3:17






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