Workout of the Day - Triple Threat Smackdown

Here's a great 8-exercise triple circuit (24 exercises total) workout that I developed which is guaranteed to make you sweat, rev up your metabolism and keep you buring calories long after the workout has been completed. Get to it & get it done!

Instructions: Perform all exercises for 20 reps back-to-back until all exercises in the circuit have been completed. Rest for 30-60 sec. and repeat the same circuit or move on the circuit #2, recover, then complete circuit #3. Repeat all circuits for 2-3 rounds.

“Triple Threat Smackdown”

I) Dynamic Warm-Up - 5-10 min. >> jump rope, jacks/seal jacks, lunges, squats, running in place, etc.

II) Circuit #1 - Body Wt. vs. Gravity

• Prisoner Squats
• Push-Ups
• Lateral Skiers
• Knee-Ins
• Gate Swings
• Cross Crunches
• Bird Dogs
• Lateral Squats

III) Circuit #2 – Need DB’s

• DB Swing (R&L)
• Goblet Squats
• Push Press w/ Alt. Delt Press
• 1-Legged Bent-Over Rows/T-Rows
• Quick Press
• T-Pushups
• Spilt Squat w/Hammer Curl (R&L)
• 1-Legged RDL’s (R&L)

IV) Circuit #3 - Need DB’s, BOSU, Step/Plyo Box, Medicine Ball

• Jump Rope – 20-sec.
• Plank to Push-Ups
• Power Jumps - 20 sec.
• BOSU Pike P/U’s
• Med Ball Squat Jumps
• BOSU Burpees
• Pushups w/ Alt. Arm Raise
• Box Jumps

V) Cool-Down

-AR