Workout - One

Dynamic Warmup

1. High knee walk, leg cradle, leg sweeps, lateral lunges, lateral crawl, forward run, forward skips (for height)

Each movement is set for a distance of 15 meters, complete each movement down 15 meters and back 15 meters to the starting point.

Day one

Explosive Lift: DB Jumps

Week 1: 3 sets of 5 reps | Week 2: 3 sets of 5 reps | Week 3: 3 sets of 5 reps

Core Super Set: 1a: DB RDL 1b: Push Ups

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

Tri-Set Circuit: Forward Lunges, Lat Pull Downs, Dead Bugs

Week 1: 2 sets of 10 reps | Week 2: 3 sets of 10 reps | Week 3: 3 sets of 10 reps

Day two

Explosive Lift: Medicine Ball Slams

Week 1: 3 sets of 5 reps | Week 2: 3 sets of 5 reps | Week 3: 3 sets of 5 reps

Core Super Set: 1A. Goblet Squats 1B. Chest Supported Rows

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

Tri-Set Circuit: Glute Bridges, DB Shoulder Press, Plank Holds

Week 1: 2 sets of 10 reps (Plank - 2x20 sec) | Week 2: 3 sets of 10 reps (Plank - 3x20 sec) | Week 3: 3 sets of 10 reps (Plank - 3x30 sec)

Day three

Explosive Lift: Medicine Ball Jumps

Week 1: 3 sets of 5 reps | Week 2: 3 sets of 5 reps | Week 3: 3 sets of 5 reps

Core Super Set: 1A. Bench Press 2A. DB Front Squats

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

Tri-Set Circuit: Bent Over Flys, SB Leg Curls, Farmer's Walks

Week 1: 2 sets of 10 reps (Walks - 2x20 steps) | Week 2: 3 sets of 10 reps (Walks - 3x20 steps) | Week 3: 3 sets of 10 reps (Walks - 3x30 steps)