FAST AND FURIOUS 20 MINUTE WORKOUTS

WEEK A DAY 1 1A 30 DEGREE INCLINE DB ROW

1B 30 DEGREE INCLINE DB PRESS

DAY 2 1A SLIGHT FORWARD LEAN LATERAL RAISE

1B HAMMER GRIP BAND OR ROPE FACE PULL
BODY SAW WITH FEET IN SUSPENSION
1C STRAP

DAY 3 1A GOBLET SQUAT

1B KETTLEBELL SWING
1C 1 ARM FARMERS WALK

DAY 4 1A 60 DEGREE SEATED DB PRESS

1B NEUTRAL GRIP CHIN UP OR PULLDOWN

DAY 5 1A BAND OR ROPE PUSH DOWN

1B HAMMER CURL
2A SUSPENSION STRAP LOW AB PULL IN

DAY 6 1A DB/KB ROMANIAN DEADLIFT

1B GOBLET REVERSE LUNGE
2A DYNAMIC SIDE PLANK
UTE WORKOUTS

DEGREE INCLINE DB ROW 15,12,10,8,6 90 SEC REST

DEGREE INCLINE DB PRESS 15,12,10,8,6 90 SEC REST

ORWARD LEAN LATERAL RAISE 4 X 13-15 30 SEC REST

R GRIP BAND OR ROPE FACE PULL 4 X 13-15 30 SEC REST
AW WITH FEET IN SUSPENSION
STRAP 3 X 13-15 30 SEC REST

GOBLET SQUAT 4 X 20,15,12,10 90 SEC REST

KETTLEBELL SWING 3 X 20 90 SEC REST
1 ARM FARMERS WALK 3 X 30 SEC 60 SEC REST

DEGREE SEATED DB PRESS 5 X 15,12,10,8,6 90 SEC

AL GRIP CHIN UP OR PULLDOWN 5 X 15,12,10,8,6 90 SEC

ND OR ROPE PUSH DOWN 5 X 15-20 30 SEC

HAMMER CURL 5 X 15,12,10,8,6 30 SEC
NSION STRAP LOW AB PULL IN 4 X 12-15 45 SEC

B/KB ROMANIAN DEADLIFT 4 X 12,10,8,6 90 SEC

GOBLET REVERSE LUNGE 3 X 12,10,8 90 SEC
DYNAMIC SIDE PLANK AMAP 60 SEC
WEEK B DAY 1 1A 45 DEGREE INCLINE DB ROW
1B 45 DEGREE INCLINE DB PRESS

DAY 2 1A ISO HOLD LATERAL RAISE

1B BAND OR ROPE FACE PULL
AB FALL OUT ON SUSPENSION
1C STRAP

DAY 3 1A DB / KB FRONT SQUAT

1B KB SWING
2 FARMERS WALK

75 DEGREE SEATED OR
DAY 4 1A STANDING DB PRESS
SUPINATED GRIP CHIN UP OR
1B PULL DOWN

BAND OR ROPE OVERHEAD

DAY 5 1A TRICEPS EXTENSION
1B SUPINATED DB CURL
FLAT OR INCLINE REVERSE
2 CRUNCH

DAY 6 1 SUSPENSION STRAP LEG CURL

1B WALKING LUNGE
HALF KNEELING ISO HOLD
2 PALLOF PRESS WITH BANK
REE INCLINE DB ROW 15,12,10,8,6 90 SEC REST
EE INCLINE DB PRESS 15,12,10,8,6 90 SEC REST

OLD LATERAL RAISE 4 X 13-15 30 SEC REST

OR ROPE FACE PULL 4 X 13-15 30 SEC REST
OUT ON SUSPENSION
STRAP 3 X 13-15 30 SEC REST

KB FRONT SQUAT 4 X 20,15,12,10 90 SEC REST

KB SWING 3 X 20 90 SEC REST
ARMERS WALK 40 SEC 45 SEC REST

EGREE SEATED OR
NDING DB PRESS 5 X 15,12,10,8,6 90 SEC REST
ED GRIP CHIN UP OR
PULL DOWN 5 X 15,12,10,8,6 90 SEC REST

OR ROPE OVERHEAD
CEPS EXTENSION 5 X 15-20 30 SEC REST
INATED DB CURL 5 X 15,12,10,8,6 30 SEC REST
R INCLINE REVERSE
CRUNCH 4 X 12-15 30 SEC REST

SION STRAP LEG CURL 4 X 15-20 90 SEC REST

ALKING LUNGE 3 X 12,10,8 90 SEC REST
NEELING ISO HOLD
F PRESS WITH BANK 3 X 30 SEC 30 SEC REST