Workout

Crossfit Drop Fat
ExerciseSetsRepsRest 
Skipping at Max. Pace42 min
Push Ups4max
Rest 90 seconds
Treadmill

run at max pace

42 min
Barbell Rows420
Rest 90 seconds
Push Ups4max
Barbell Rows420
Rest 90 seconds
Drop weight instantly
ExerciseSetsRepsRests 
Landmine Squat Press412-15
Rest 60 seconds
Interval running on treadmill, switch from fast to slow until you complete the 9 minutes then rest 120 seconds
Burpees420
Rest 90 seconds
Interval Biking: Bike for 1 minute as fast as you can then pedal slowly for 1 minute. Switch from fast to slow each minute until you complete the m9 minutes” then rest 120 seconds
Dumbbell squat press

use 1 per hand

4
Row for 10 minutes continuously at a moderate to high speed
ExerciseSetsRepsRests 
Landmine Squat Press412-15
Rest 60 seconds
Interval running on treadmill, switch from fast to slow until you complete the 9 minutes then rest 120 seconds
Burpees420
Rest 90 seconds
Interval Biking: Bike for 1 minute as fast as you can then pedal slowly for 1 minute. Switch from fast to slow each minute until you complete the m9 minutes” then rest 120 seconds
Dumbbell squat press

use 1 per hand

4
Row for 10 minutes continuously at a moderate to high speed
Crazy Superset workout
[tabgroup_inner align=”center”] [tab_inner title=”Circuit 1″]
ExerciseSetsRepsRests 
Squat412-15
Burpees + Box Jumps412-15
Deadlifts + Plank412-15

90 seconds rest after the circuit

[/tab_inner] [tab_inner title=”Circuit 1″]
ExerciseSetsRepsRests 
Squat412-15
Bench Press 412-15
Leg Press 412-15

90 seconds rest after the circuit

[/tab_inner] [tab_inner title=”Circuit 2″]
ExerciseSetsRepsRests 
Barbell Row412-15
Lunges 412-15 —
Pull Ups 412-15

90 seconds rest after the circuit

[/tab_inner] [tab_inner title=”Circuit 3″]
ExerciseSetsRepsRests 
Plank41min
Mountain Climbers 460[fast]
Medicine Ball Chop 420/side

90 seconds rest after the circuit

[/tab_inner] [/tabgroup_inner]
I just got Abs
ExerciseSetsRepsRest 
Mountain Climbers Side + Forward40 + 40
Pike Up on the Exercise Ball25
Ab Rollers Using the Exercise Ball25
60 – 90 Seconds rest
Clean & Press — —
Landmine Core Twister —
60 – 90 Seconds rest
Landmine Side Step Arm to Arm Pass Squat Press 4 20
Plank 41 min 
60 Seconds rest
Not for the weak hearted
ExerciseSetsRepsRests 
Pull Ups + Push Ups4-5max60-90
Bench Press + TBar Row

use weight you can only do 12 with

4-52060-90
Back Extension + Farmers Walk4-520 + 20/side60
 Shoulder Press + Barbell curls + Dips 

use weight you can only do 12 with

4-5 2060-90 
Scary workout
ExerciseSetsRepsRests 
Burpees4-52560s
Box Jump4-52560s
Plank on Stability Ball4-51min60s
2 Handed Simultaneous Kettlebell Swings4-51560s
Dumbell Snatch4-512/max60s
Compound Workout
ExerciseSetsRepsRests 
Clean and Press412-15
Deadlifts412-15
Squat4-512-15
Push up4-5max
Pull Up4-5max

Use a weight that you can only get 10 reps with then push for 15 reps

Shit this is hard
ExerciseSetsRepsRests 
Snatch + Kettlebell Swings4-515/side + 2060-90s
Burpees + Box Jumps4-515 + 2060-90s
Deadlifts + Plank4-510 + 1min60-90s
Mountain Climbers + Push Ups4-5100 + max60-90s
My legs lost weight
ExerciseSetsRepsRests 
Squats4-512-1560-90s
Walking Lunges + 1 Legged Leg Press4-520 + 15/side60-90s
1 Legged Hamstring Curl + 1 Legged Leg Ext.4-515/side + 15/side60-90s
Calf Raises + Box Jump4-525 + 2060-90s
Post a pic after this
ExerciseSetsRepsRest 
Squat & Shoulder Press (superset)

increase the weight a bit more if you do 20

Isometric Hold (lay on back legs in air & hand)

415-2090s
 Leg Curls & Leg Press (superset)

Burpess

415-20 90s
 Run a Circuit

Cardio: Run or jog on treadmill for 15-20 min

This shit is working
ExerciseSetsRepsRest 
Lunges & Bench Press (superset)

Machine Row

420/leg90s
Pull Ups & Push Ups (superset)

Leg Raises & Ball Twist

4 ? 90s
 Run a Circuit

Cardio: Use rowing machine for 15-20 min

I want to workout
ExerciseSetsRepsRest 
Dead Lifts

increase the weight if you do 10

Mountain Climbers Forward & Side

410 [dead lifts]

40 [fwd]

15/side [side]

90s
Pull Downs & Push Ups (elevated, superset) 

Glute Bridges (on the heels)

4? 90s
Run a Circuit

Cardio: Run or jog on treadmill for 15-20 min

My legs are dead
ExerciseSetsRepsRest 
Squat (alternate front & back)

increase the weight a bit more if you do 12

49-1290s
 Stationary Lunge & Leg Curls

double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10

4 12/leg for lunges 90s
 Box Jumps & Leg Ext.

double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10

4 20 for Box Jumps90s
 Calf Raise

20 reps then use body weight single leg then back to it

4 20
Upper Body Killer
ExerciseSetsRepsRest 
Flat Bench Press & Pull Downs

increase the weight a bit more if you do 12

41290s
Shoulder Press & Barbell Row

increase the weight a bit more if you do 12

4 12 90s
 Pull Ups & Push Ups

min 20 push ups till exhaustion rest 10s and hit 5 more & 10 pull ups

4 20 for Box Jumps90s
 Close Grip Row & Back Ext.

increase the weight a bit more if you do 12

4 20
Dig Deep
ExerciseSetsRepsRest 
Squat (alternate front & back)

if too easy, increase the weight, should be exhausted by 15

420-2590s
 Stationary Lunge & Leg Curls

double up 2x/side for each 15 reps, use a weight that exhaust after 1st 15

4 20-25/leg [lunges] 90s
 Box Jumps & Leg Ext.

double up 2x/side for each 15 reps, use a weight that exhaust after 1st 15

4 20 [box jumps]90s
 Calf Raise

10 reps then (use body weight single leg then back to it) heaver weight

4 10

Cardio: Use the Rowing Machine for 15 min, for every min in the last 6, alternate between hard rowing and rest

Hardcore Fat Loss
ExerciseSetsRepsRest 
Flat Bench Press & Pull Downs

if too east, increase the weight, should be exhausted by 15 reps

420-2590s
Shoulder Press & Barbell Row4 20-25 90s
 Pull Ups & Push Ups

min 30 push ups till exhaustion rest 10s and hit 5 more & 12 pull ups

4 20 for Box Jumps90s
 Close Grip Row & Back Ext.

increase the weight a bit more if you do 12

4 20
I don't know about this
ExerciseSetsRepsRest 
One arm dumbbell snatch5/side
 Goblet squat with dumbbell — 10 —
 One arm dead lift with dumbbell — 6/side
 Two arm dumbbell press from ball 10
One arm dumbbell rows  6/side
Two arm dumbbell push press10
Reverse wood chops with dumbbell5/side

Complete 3 rounds resting 60 to 120 seconds between rounds

I am losing fat now
ExerciseSetsRepsRests 
Body weight burpees10
Alternating lunges with barbell on back — 6/side —
Single leg deadlifts with barbell — 6/leg
One arm dumbbell press from ball 6/arm
Bent over barbell rows  10
Alternating dumbbell hammer curls10/side
2 arm dumbbell shoulder extensions10

Complete 3 rounds resting 60 to 120 seconds between rounds

Rev your heart
ExerciseSetsRepsRests 
Two arm swings15
Single arm racked squats 10/side
One arm clean to rack to shoulder press10/side
Bent over 1 arm row10/side
Two arm two kettlebell deadlifts 10

Complete 3 rounds resting 60-120 seconds between rounds

I can't think straight
ExerciseSetsRepsRests 
Squat
Inverted rows 
Lunge
Push up
Plank 1 min

4 Sets (20 Reps each)  90-120 seconds rest after each circuit