- Coach Job
Workouts

Monday
100 Jumping Jacks
25 Pushups
50 Squats
30 Bicep Curls
25 one-legged squats (R/L)
Repeat 6X
Tuesday
EMOM
Minute 1 10 Dumbell Thrusters
Minute 2 100 Jump ropes
Minute 3 15 DB Goblet Squats
Minute 4 10 DB Thrusters
Minute 5 100 Jump Ropes
Minute 6 15 DB Goblet Squats
Minute 7 10 DB Thrusters
Minute 8 100 Jump Ropes
Minute 9 15 DB Goblet Squats
Minute 10 10 DB Thrusters
Minute 11 100 Jump Rope
Minute12 15 DB Goblet Squats
Repeat 6X
Wednesday
Perform 12 of each movement
Squats
MT Climbers
Tricep Push-ups
Burpees
Side Planks (R)
Glute Bridges
Side Plank (L)
Forearm Planks Jacks
Sit-ups
Forward Lunges
Butt Kickers
Repeat 6X
Perform the following in sequence
1 Burbee, 1 Squat
2 Burpees, 2 Squats
Continue until…
10 Burpees, 10 Squats
Then do
100 Jumping Jacks
50 Squats
20 Forward Lunges-each Leg
20 Backward Lunges-each leg
25 Squats Jumps
100 Jumping Jacks
13 Burpees
1 Minute MT Climbers
1 Minute Plank
I Minute Side Plank Flip
I Minute Side plank-knee to elbow
50 Leg Lifts
Repeat 3X
Thursday
Do each movement for 1-Minute with 30-second rest between circuits, repeat 6X
Jump Rope
MT Climbers
Friday
30-seconds High Knees
Rest 10-seconds
Jump Squats
Rest 10-seconds
Repeat 5 X
1-Minute Wall Sit
10-seconds Push-ups
Repeat 3X
30-seconds Jump lunges
Rest 10-seconds
30-seconds MT. Climbers
40-Seconds of work, 10-seconds rest, Repeat each circuit 3X
Walkouts with a pushup
Jumping Jacks
Burpees
Fast Feet
Skater hops
Squat to alternating Lge Raises
Jumping Lunges
Drop Squats
Fire Hydrant -left
Fire Hydrant-Right
Plank with alternating Leg Lift
Sit-ps
Toe Touch Crunches
Alternating V-ups
Superman Swimmers