The Tools You Need To Build The Body You Want: Field Manual: A Training Guide For Those With Little Time & Equipment
The Tools You Need To Build The Body You Want: Field Manual: A Training Guide For Those With Little Time & Equipment
Workout 1
Exercise Warm Up Sets Work Sets
Superset
Superset
Superset
Superset
Dumbbell Kickback 1 x 10 - 20 3 x 10 - 12
Superset
Floor Crunch - 3 x 20 - 30
Plank - 3 x 20 - 30 Secs
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
AMAP: As Many As Possible. Cardio: Increase the High Intensity portion & decrease the Low Intensity portion weekly
(i.e. 60 Secs High, 90 Secs Low; 90 Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
Workout 2
Exercise Warm Up Sets Work Sets
Superset
Goblet Squat 2 x 10 - 20 3 x 10 - 16
Superset
Superset
Superset
Russian Twist - 3 x 20 - 30
Bicycle Crunch - 3 x 20 - 30
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
Increase the High Intensity portion & decrease the Low Intensity portion weekly (i.e. 60 Secs High, 90 Secs Low; 90
Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
Workout 3
Exercise Warm Up Sets Work Sets
Superset
Superset
Triset
Superset
Superset
Leg Raise - 3 x 20 - 30
Side Crunch - 3 x 20 - 30
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
Increase the High Intensity portion & decrease the Low Intensity portion weekly (i.e. 60 Secs High, 90 Secs Low; 90
Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
Workout 4
Exercise Warm Up Sets Work Sets
Superset
Box Jump 2 x 10 - 20 3 x 10 - 16
Reverse Lunge 2 x 10 - 20 3 x 10 - 16
Superset
Superset
Superset
3 Way Sit Up - 3 x 20 - 30
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
Increase the High Intensity portion & decrease the Low Intensity portion weekly (i.e. 60 Secs High, 90 Secs Low; 90
Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
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