Challenge:

Follow this video:

Chest & Back

There are a lot of videos in this one... so I've put a hyperlink in the text of the exercise, and then listed the videos at the end you might be more likely to need a refresher on. This might seem like a lot to begin with, but watch it once and you'll have it mastered by your second time through.

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

The first 2 groups have three exercises, the last 2 groups only have two.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 10

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}

T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 15 reps

Flat DB Chest Press 3 sets x 15 reps

Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 30

Workout Reference Videos:

T-Bar:

Sun Jan 27 -Arms

Warm up, Pre-hab, Movement Prep are still a must.

When you're ready for action follow what is listed below, completing the cardio at the end. No dilly dallying between sets! You can rest on the next exercise -these are meant to be supersets. There will be lots of time for the cardio at the end.

Part 1:
Close Grip Bench Press -3 sets x 10 reps-see pic above
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -{move elbow towards head for increased difficulty}
Bench Dips -3 sets x 10 reps


Part 2:
Barbell Curls -3 sets x 10 reps
Alternating Hammer Curls -3 sets x 10 reps
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

ABS:Banana Rock Abs -3 sets of 30Bicycle Abs -3 sets of 30You'll have to stagger yourselves for the cardio if everyone wants a treadmill.... 

Be creative and consider adapting this to the bike or running the hose tower as well.Intervals:5 Repetitions -60 sec recovery 
(this can be a walk if needed)2 min of sustained 8/10 exertion -target something close to your top speed, but not a sprint, and you must maintain it for 2 min.

Add 5 minutes of slow steady warm up, and a good 5 min of cool down - you'll be bagged if you push yourself on this and don't coast. 

Hydrate well and recovery will be quick.I don't think you'll need help adapting this to the bike or rower.If you want to use the stairs, try this variation.

Run the stairs, quickly, but make yourself touch every stair on the way up and down. Time yourself- at the top, for the same amount of time do Split Lunge Jumps. Walk back down the stairs for your recovery. Depending on the hall, your work:rest ratio may be off, but ideally, try for a 2:1 work:rest ratio.Good Luck!

This guy actually starts working out at 0:33seconds

Legs

Activites listed {in brackets} are an alternative to decrease difficulty. The primary activity posted is usually at an advanced level - please select an appropriate level for yourself using {alternatives}. Recommended weight is in square brackets [25llbs] -please also adjust this to your ability.

Complete each pair of exercises before moving to the next:

• Deadlift -3 sets x 10 reps [weight will vary greatly by ability] {Superman's}
• Squats -3 sets x 10 reps [weight will vary greatly by ability] {Double leg Squats with TRX}

• Alternating Forward Lunges -2 sets x 20 reps [25llbs] {decrease or perform with no weight}
• Alternating Rear Lunges -2 sets x 20 reps

• Pop Squats -2 sets x 10 reps [1-4kg medicine ball] {perform with no weight}
• Wall Balls -2 sets x 15 reps [10+kg med ball]  {decrease to 5-8kg med ball}

-bend knees, use your legs for the wall ball

• Hamstring Curls on TRX -3 sets x 15 reps {hamstring curls on ab ball -use both legs together}
• Step ups -3 sets x 10 reps per side [30lbs] {perform step ups with no weight}

-step onto bench, bring body to full upright position

ABS: peform once all other exercises are complete

-Complete each exercise once, then return to beginning.

-Total of 3 sets.

• Hanging Abs -15 reps per set {Sit ups on Bosu} -25 reps per set
• V-sit snap ups -10 reps per set {Front Bridge} -30 secs per set
• Dead bug OR Bicycle ABs if ball is in use -45secs per set {Side Bridge} -30 secs per side per set
• (AB video links are below)

Cardio:

Cycling or rowing if you're doing this right after the weights. The weights may use most of your time and you'd be better off to return in the evening or tomorrow morning to fit in the cardio.

Here is an interval workout for the treadmill.

Intervals are in sequence of 
Recovery : Work at 7/10 : Work at 9/10
60 sec : 30 sec : 30 sec
So you are walking/joggin x 60 sec
Running at a 7/10 for 30 sec
Running at a 9/10 for 30 sec.

Repeat 7 times.

Cool down...

Lots of Hamstring, glute and quad stretching.

(if you're not an inflexible muscle head, you should be able to extend your back leg further than this guy!)

(this can be done faster, with more pace, and with a light -2-5llb weight in your hands for momentum)

(you don't have to watch much more than the first 10 secs... )

Day 3 -Chest & Back

There are a lot of videos in this one... so I've put a hyperlink in the text of the exercise, and then listed the videos at the end you might be more likely to need a refresher on. This might seem like a lot to begin with, but watch it once and you'll have it mastered by your second time through.

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

The first 2 groups have three exercises, the last 2 groups only have two.

Narrow Grip Bicep Pullups 3 sets x 10 reps {If you can't do 10 -do the walk of version of this}

Wide Grip Overhand Pullups 3 sets x 10 reps {same as above}

T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 15 reps

Flat DB Chest Press 3 sets x 15 reps

Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 30

Workout Reference Videos:

T-Bar:

Day 2 -Arms

Warm up, Pre-hab, Movement Prep are still a must.

When you're ready for action follow what is listed below, completing the cardio at the end. No dilly dallying between sets! You can rest on the next exercise -these are meant to be supersets. There will be lots of time for the cardio at the end.

Part 1:Close Grip Bench Press -3 sets x 10 reps-see pic aboveSkull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -{move elbow towards head for increased difficulty}Bench Dips -3 sets x 10 reps
Part 2:Barbell Curls -3 sets x 10 repsAlternating Hammer Curls -3 sets x 10 repsConcentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]ABS:Banana Rock Abs -3 sets of 30Bicycle Abs -3 sets of 30You'll have to stagger yourselves for the cardio if everyone wants a treadmill.... Be creative and consider adapting this to the bike or running the hose tower as well.Intervals:5 Repetitions -60 sec recovery (this can be a walk if needed)2 min of sustained 8/10 exertion -target something close to your top speed, but not a sprint, and you must maintain it for 2 min.Add 5 minutes of slow steady warm up, and a good 5 min of cool down - you'll be bagged if you push yourself on this and don't coast. Hydrate well and recovery will be quick.I don't think you'll need help adapting this to the bike or rower.If you want to use the stairs, try this variation.Run the stairs, quickly, but make yourself touch every stair on the way up and down. Time yourself- at the top, for the same amount of time do Split Lunge Jumps. Walk back down the stairs for your recovery. Depending on the hall, your work:rest ratio may be off, but ideally, try for a 2:1 work:rest ratio.Good Luck!

This guy actually starts working out at 0:33seconds

Strength Training -Legs Day 1

Activites listed {in brackets} are an alternative to decrease difficulty. The primary activity posted is usually at an advanced level - please select an appropriate level for yourself using {alternatives}. Recommended weight is in square brackets [25llbs] -please also adjust this to your ability.

Complete each pair of exercises before moving to the next:

• Alternating Forward Lunges -2 sets x 20 reps [25llbs] {decrease or perform with no weight}
• Alternating Rear Lunges -2 sets x 20 reps

• Pop Squats -2 sets x 10 reps [1-4kg medicine ball] {perform with no weight}
• Wall Balls -2 sets x 15 reps [10+kg med ball]  {decrease to 5-8kg med ball}

-bend knees, use your legs for the wall ball

• Hamstring Curls on TRX -3 sets x 15 reps {hamstring curls on ab ball -use both legs together}
• Step ups -3 sets x 10 reps per side [30lbs] {perform step ups with no weight}

-step onto bench, bring body to full upright position

• Deadlift -3 sets x 10 reps [weight will vary greatly by ability] {Superman's}
• Squats -3 sets x 10 reps [weight will vary greatly by ability] {Double leg Squats with TRX}

-both exercises should only be performed if you have had proper instruction from a PFT or personal trainer outside of work. If not, use the {alternative} suggestion until you have received this instruction.

ABS: peform once all other exercises are complete

-Complete each exercise once, then return to beginning.

-Total of 3 sets.

• Hanging Abs -15 reps per set {Sit ups on Bosu} -25 reps per set
• V-sit snap ups -10 reps per set {Front Bridge} -30 secs per set
• Dead bug OR Bicycle ABs if ball is in use -45secs per set {Side Bridge} -30 secs per side per set
• (AB video links are below)

Cardio:

Cycling or rowing if you're doing this right after the weights. The weights may use most of your time and you'd be better off to return in the evening or tomorrow morning to fit in the cardio.

Here is an interval workout for the treadmill.

Intervals are in sequence of 
Recovery : Work at 7/10 : Work at 9/10
60 sec : 30 sec : 30 sec
So you are walking/joggin x 60 sec
Running at a 7/10 for 30 sec
Running at a 9/10 for 30 sec.

Repeat 7 times.

Cool down...

Lots of Hamstring, glute and quad stretching.

(if you're not an inflexible muscle head, you should be able to extend your back leg further than this guy!)

(this can be done faster, with more pace, and with a light -2-5llb weight in your hands for momentum)

(you don't have to watch much more than the first 10 secs... )