Laney Body Conditioning
Body Weight Workout Program
Body Weight Circuit-
*4 sets
*1-minute rest between each set
Monday-Thursday Tuesday-Friday
Pushups-25 Close Grip Pushups-10
Deep Squats-25 Wall Squat-Hold 45 seconds
Lunges-20 Side Lunges-20
Burpees-10 Toe Touches-20
Plank-45 seconds (on elbows) Crunches-30 seconds
Bicycle Kicks-45 seconds Plank-45 seconds
Vertical Jumps-15 Broad Jumps-10
Sprints 10 @40 yards Jog 2 min-walk 1min for 20
total minutes
Laney Body Conditioning
Workout Program
Monday-
Squat- Heavy 5x5 RDL’s 3x10
Hang Clean 5x5 (115lb limit) Front Squat 5x5 (95lb limit)
Box Jumps 50 total Hamstring Curls 3x10
Pull ups 30 total Reverse Fly’s 3x10
Tuesday-
Bench Press 5x5 DB Curls 3x10
Incline Press 3x10 Bent Rows 3x10
DB Bench 3x10 Rack Pulls 3x10
Push Ups 50 total Bench Dips 50 total
Wednesday-
Power Cleans 5x5 Explosive Pushups 5x10
Close Grip Bench 3x10 Pull ups 30 total
DB Jumps 5x5 Reverse Curls 3x10
DB Lunges 3x10 Calf Raises 4x25
Shrugs 3x10 1 Leg Jumps 3x10 (both)
Thursday-
Squat 5x5 RDL’s 3x10
Front Squat 5x5 (115lb limit) Push Press 5x5 (95lb limit)
Hamstring Curls 3x10 Box Jumps 50 total
Reverse Fly’s 3x10 Bench Dips 50 total
Friday-
Bench 5x5 DB Hammer Curls 3x10
Incline Press 5x5 Bent Rows 3x10
DB Bench 3x8 Rack Pulls 3x8
Close Grip Pull ups 30 total Hang Clean 5x5
EMOM- Every Minute On the Minute
Lower Body 3-4 rounds
A1) Mountain Climbers 30
A2) Squat to Knees 10
A3) V-UPS 20
A4) Jumping Jacks 30
A5) Alternating Split squat jumps 10
A6) Russian twists 30
A7) Hip Thrusts 20
A8) Alternating Lateral Lunges10
A9) High Knees 30
A10) Alternating Table tops 30
Upper Body 3-4 rounds
A1) Invisible Jump rope 40
A2) Build ups 20
A3) Superman’s 15
A4) Arm circles 30. 15 each direction
A5) Curl to press 15. Use any item around the house. Old Milk jug fill with Water,
Cans ...
A6) Rocky Sit-ups 20
A7) Push ups 15
A8) Towel or Item row / Pull up 10
A9) Item Delt fly 20.
A10) Over Head item twists