PONDELOK / STREDA (Sústredenie na veľké partie)
- Na začiatok 7min na bežiacom páse, pre zahriatie
- Skončiť 10min skákaním cez švihadlo
4 sets of 8 reps Barbell Squats
4 sets of 8 reps Bench Press
4 sets of 10 reps Lunges with dumbbells
4 sets of 8 reps Deadlift
4 sets of 8 reps Pullups
4 sets of 8 reps Bent Over Barbell Rows

UTOROK / PIATOK (Obratnosť a sila)
- Na začiatok 7min skákanie cez švihadlo
- Skončiť 7min na eliptickom trenažéri

3 sets of 10 reps Jump Squat & Curl
3 sets of 10 reps Kettlebell Swing
3 sets of 10 reps Kettlebell Snatch
3 sets of 10 reps Turkish Get Up
3 sets of 10 reps Pushups on Bosu Ball
3 sets of 10 reps Triceps Pushdown standing on Bosu Ball
3 sets of 10 reps Hammer Curls cross body
3 sets of 10 reps Bent Over lower pulley lateral raise
3 sets of 10 reps Standing dumbbell calf raise

ŠTVRTOK (Výdrž)
- Na začiatok 8min na bežiacom páse, záverečných 5min vysoký interval
- Skončiť 10min skákaním cez švihadlo

3 sets of 12 reps Ab Twists
3 sets of 30 seconds Plank on exercise ball
3 sets of 10 reps Hanging Leg raises
3 sets of 20 reps Bosu Runners
3 sets of 10 reps Bicycle crunches on Bosu
3 sets of 10 reps Burpees
3 sets of 10 reps Back Extensions on stability ball
3 sets of 10 reps Oblique Crunches on stability ball