In addition to eating pretty healthy/clean and the normal running schedule, I also cross train monday to friday morning before work. Here is the workouts I put together and fill them out with either Jillian Michaels or Insanity.

• Full Body Home Workout
• Lower Back Workout
• 8 Minute Core Workout
• Weekly Workout Schedule

Weekly Workout Schedule

Day of Week	Workout
Monday	Full Body Home Workout
Tuesday	Lower Back Workout
Wednesday	Jillian/Insanity
Thursday	Full Body Home Workout
Friday	Lower Back Workout

Full Body Home Workout

Required equipments:

• Pull Up Bar
• Ab Wheel
• 20LB Dumb Bell or Kettlebell
• Kick ass 80’s playlist ;)

6 sets of the following:

• 10 x Pull Up
• 15 x Push Up
• 10 x Hanging Knee Tuck
• 10 x Ab Wheel Rollout
• 30 x Spiderman Plank
• 10 x Leg Raise with Hip (optional)
• 10 x Squat Jump OR 20 x Kettlebell Swing

Pull Up

My sets include the following variations:

• Normal Grip
• Wide Grip
• Narrow Grip
• Chin Up
• Wide Chin Up
• Narrow Chin Up

Push Up

My sets include the following variations:

• Normal Push Up w/ legs elevated
• Wide Push Up w/ legs elevated
• Diamond Push Up
• Reverse Palm Push Up

Hanging Knee Tuck

My sets include the following variations:

• Hanging Knee Tuck
• Hanging Knee Tuck toward each side

If you want a harder workout or with a more stable Pull Up Station, you can do the Hanging Knee Raise which your legs are straight from pointing at the floor to touching the bar.

Ab Wheel Rollout

This can be done normal or roll to each side which works on the oblique.

Squat Jump

My sets include the following variations:

• Dumb Bell/Kettlebell Swing

The advance workout would be a squat jump obviously! ;)

Spiderman Plank

Lower Back Workout

These exercises mostly focus on the lower back and the lower abs. I’ve done them few times and they are pretty intense; as long as you stick to the timing interval and not slack off.

• Option 1: 3 sets of the following (1 minute, rest 20 seconds).
• Option 2: 3 sets of the following (50 seconds, rest 20 seconds).
• Option 3: 3 sets of the following (30 seconds, rest 20 seconds).
• Optional: pyramid hanging knee tucks if you have access to a pull-up bar.

Hip Bridge

Reverse Legs Raise

Side Plank Dips (both side)

Hip Raise

Superman Pose

Toe Taps

Side Legs Crunches (both side)

8 Minute Core Workout

When you’re travelling and want to get a quick 10 minute sweat. This core workout focuses on the abs, side, back.

30 sec each, repeat entire set.

1. Spider Planks
2. Superman
3. Side Plank Lift (L)
4. Side Plank Lift (R)
5. Mountain Climber
6. Squats
7. Windshield Wiper
8. Burpees