Month 1
| Warm-Up: | Duration: |
| Leg swings
Push ups Body Squats |
2 x 8 reps
2 x 8 reps 2 x 8 reps |
Strength and Mobility
| Monday | Sets | Reps | Rest |
| TRX – Alternating Lunges | 3 | 6 per side | 45-60 secs |
| TRX – Body squats | 3 | 12 | 45-60 secs |
| TRX – Romanian deadlift | 3 | 6-8 | 45-60 secs |
| TRX – Suspended crunch | 3 | 6 per side | 45-60 secs |
| TRX – Roll out | 3 | 6-8 | 45-60 secs |
| Wednesday | Sets | Reps | Rest |
| KB – Squat to upright Row ( or Goblet Squat) | 3 | 8 | 45-60 secs |
| KB – Squat to overhead press (with rotation) | 3 | 4 per side | 45-60 secs |
| KB – Atlas Swing | 3 | 4 per side | 45-60 secs |
| KB – Plank alternating taps | 3 | 8 | 45-60 secs |
| KB – standing row | 3 | 8 | 45-60 secs |
| Friday | Sets | Reps | Rest |
| Dumbbell Curl to Arnold press | 3 | 10 | 45-60 secs |
| Glute Bridge T-Spine Twist (with or without weight) | 3 | 10 | 45-60 secs |
| Dumbbell Decline Floor Press | 3 | 5 per side | 45-60 secs |
| Medicine ball Wood Chops | 3 | 5 per side | 45-60 secs |
| Medicine ball Sit-ups | 3 | 10 | 45-60 secs |
*From week 1 to week 4 you will increase each exercise with one 1 rep or maintain
| Cool-Down: | Duration: |
| Child posse
Hamstring stretch Quad stretch Lying body stretch |
2 x 20 secs per side
2 x 30 secs 2 x 20 secs per side 2 x 30 secs |
Day 1: TRX Workout + Variation
Day 2: Kettle Bell + Variation
Day 3: Dumbbell + Medicine Ball