Gold Bonus Workouts

Core Workouts

Burn Gym Session!


Exercise Tempo Reps
4 point TVA activation
Back extensions 2020 13-20
Side crunches on extension bench 30×0 10-12
Swissball crunches 3010 12-15
Hanging leg raises 3020 8-10
Swissball jacknives 3010 10-12
Prone cobra 60 seconds

 Notes:

  • 6 sets
  • 10 seconds rest between exercise
  • 30-120 second rest between sets

Metabolic Madness Home Session


Exercise Tempo Reps
4-point TVA activation
Lying supermans, 2020 x 15-20 2020 15-20
Side brace x 45-90 seconds 45-90 seconds
DB crunches 3010 x 10-15 3010 10-15
Lying leg raises 3010 x 20-25 3010 20-25
Mountain climbers 1010 x 20 paces 1010 20 paces
Prone cobra x 60 seconds 60 seconds

Notes:

  • 6 sets
  • 10 seconds rest between each exercise
  • 30-120 second rest between each set

Rehab Workouts!

Burn (Gym)


BB bench press 2010 x 12
Eccentric chins 4 seconds down and 30 seconds down on last
OR supine pull ups 3010 x 12
Walking lunges 20X0 x 12
Cable wood chops X0X0 x 12
Hanging leg raises 2020 x 8-12

Notes:

  • 6 sets
  • 10 second rest between exercises
  • 30-120 second rest between sets
  • sub 30 mins!

Metabolic Madness (Home)


Timed Fitness Challenge!


kettlebell push press 2020 20
clap push up 20
mountain climbers x 20 changes
bodyweight jacknives 20
1-leg squats x10 each side
bridge + toe taps x 90 seconds
  • 6 sets
  • 10 second rest in between each exercise
  • 30-120 second rest in between each set
  • sub 30 mins!
  • *1-leg squats better to go all the way down even if you can’t come up again!