STRENGTH WORKOUT

Power cleans – 5 sets x 3 reps

Squats – 5 sets x 5 reps

Bench press – 5 sets x 5 reps

DB rows – 5 sets x 5 reps

Dead lifts – 5 sets x 5 reps

DB overhead press – 5 sets x 5 reps

Pull-ups – 5 sets x 5 reps

Burpees 5 sets x 10 reps with 30 seconds between sets

Core plank for 1 minute

Crunches on SB using band for resistance

Plate twists

CARDIO WORKOUT:

Endurance Sprints: Two 150-meter sprints with 30 seconds rest between each run. Finish each run in less than 20 seconds.

Rest three minutes.

Three 200-meter sprints with 30 seconds rest between each run. Finish each run in less than 30 seconds.

Rest three minutes.

One 300-meter sprint. Run in less than 50 seconds.

Rest five minutes.

Stadium Stairs: Sprint up stairs and walk down.  Do 10 repetitions with 10 seconds rest between each rep.

Rest five minutes.

Sled Drag: Load a drag sled with 90 lbs. Sprint with the sled for 30 yards, then rest for 30 seconds. That’s one repetition. Do 8 reps.

Exercise Physiologist, and Sports Conditioning Coach, Byron Paidoussi sculpts athletes, as well as average Joes, into superheroes. Certified Personal Trainer, Pilates Instructor and Nutrition Counselor, Whitney Cole is a triple-threat in the fight against fat. Together they own and operate FITNESS and FUEL LA in West Hollywood, California, where they inspire clients to exceed their fitness potential by developing no-fail, holistic total-body conditioning and performance nutrition plans.