Strength & Conditioning Fusion Workout
Warm Up
Perform 50-100 reps of…
Squats
Perform 3-5 sets of 10-30 reps.
An interval timer is needed for this part of the workout
Main Workout
30/30/3- Perform each exercise for 30 seconds concurrently for 3 minutes. Rest 60-90 seconds before starting the next circuit.
side to side Hurdles jumps
Side to side hurdle burpees
BOSU Tabatas
Lateral Shuffle
Toe Taps
30/30/3- Perform each exercise for 30 seconds concurrently for 3 minutes. Rest 60-90 seconds before starting the next circuit
Repeat 3-5 times before beginning the next part of the workout.
10 lbs (OH)
20 lbs (OH)
24 lbs
30 lbs
40 lbs
Fusion Gym Workout
Warm Up
Perform 10-50 reps of…
Push Ups
Shoulder Taps
50-100 reps of…
*500 meter Run* on treadmill
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Chest Press
Cable Alt. Shoulder Press
Lat Pull
*500 meter Run*
Dumb Bell Section
Perform 25-50 reps
Pull Thru
Perform 10-20 Reps
*500 meter Run*
Perform 25 reps
Ball Slam
B.T.T.W
Kickouts
Supermans
60/10 Gym Workout
perform each exercise for 1 minute resting 15 seconds between each. Rest 1 minute between rounds. Repeat 3-5 times.
Rower
DB Squat Jumps
Med Ball Sit Up)
Ski ERG
Dumbbell 60/10
Perform each exercise for 1 minute resting 15 seconds between each exercise. rest 1 minute and repeat circuit 1-4 times
DB Deadlift/High Row
DB Russian Twist
DB Press Out
DB Round the World