12 Round (Advanced Routine)

Round 1: 

30 second plank

Weighted 30 second plank w/ 25lb plate

Round 2:

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 3:   

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 4: 

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 5:

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 6:

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 7:

7 Hip Thrusts (weighted – 25lb plate)

7 Stiff Leg Deadlifts (w/25lb dumbbells)

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 8:                               

8 Mountain Climbers

8 Leg Curls (35 lbs)

7 Hip Thrusts (weighted – 25lb plate)

7 Stiff Leg Deadlifts (w/25lb dumbbells)

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 9: 

9 Jumping Jacks

9 Dumbbell Squat Thrusts w/ 20lb dumbbells

8 Mountain Climbers

8 Leg Curls (35 lbs)

7 Hip Thrusts (weighted – 25lb plate)

7 Stiff Leg Deadlifts (w/25lb dumbbells)

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 10:

10 Bicycle Crunches

10 Hanging Leg Raises (weighted – 6lb medicine ball)

9 Jumping Jacks

9 Dumbbell Squat Thrusts w/ 20lb dumbbells

8 Mountain Climbers

8 Leg Curls (35 lbs)

7 Hip Thrusts (weighted – 25lb plate)

7 Stiff Leg Deadlifts (w/25lb dumbbells)

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 11:

11 Jump Squats

11 Squats (25lb dumbbells)

10 Bicycle Crunches

10 Hanging Leg Raises (weighted – 6lb medicine ball)

9 Jumping Jacks

9 Dumbbell Squat Thrusts w/ 20lb dumbbells

8 Mountain Climbers

8 Leg Curls (35 lbs)

7 Hip Thrusts (weighted – 25lb plate)

7 Stiff Leg Deadlifts (w/25lb dumbbells)

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

Round 12:

12 alternating forward/reverse lunge (each leg)

12 leg extensions (moderate weight)

11 Jump Squats

11 Squats (25lb dumbbells)

10 Bicycle Crunches

10 Hanging Leg Raises (weighted – 6lb medicine ball)

9 Jumping Jacks

9 Dumbbell Squat Thrusts w/ 20lb dumbbells

8 Mountain Climbers

8 Leg Curls (35 lbs)

7 Hip Thrusts (weighted – 25lb plate)

7 Stiff Leg Deadlifts (w/25lb dumbbells)

6 Burpees

6 weighted jump squats (20lb dumbbells)

5 Push-ups

5 Dumbbell Flies to Bent Over Rows Combo

4 Deep Swimmer’s Press (8lb dumbbells)

4 Upright Rows (20 lb exercise bar)

3 Tuck Jumps

3 squats with Trapbar (@95 lbs)

2 squats w/ 25lb dumbbells

Weighted Step-ups (2 each leg w/ 25lb dumbbells)

30 second plank

Weighted 30 second plank w/25lb plate

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