Assault week 6

WORKOUT 1

A: Bent Over Rows

B: Walking lunges

C: Incline Press

D: Lateral Raises

E: Skullcrushers

F: Bicep Curls

WORKOUT 2

A: Bench press

B: Chin ups/assisted chin ups

C: Dumbbell Shoulder Press

D: Lat Pulldown

E: Cable Flys

WORKOUT 3

A: Barbell Squats

B: Hip thrusters 

E: Calf Raises


Assault week 5

WORKOUT 1

A: Bent Over Rows

B: Walking lunges

C: Incline Press

D: Lateral Raises

E: Skullcrushers

F: Bicep Curls

WORKOUT 2

A: Bench press

B: Chin ups/assisted chin ups

C: Dumbbell Shoulder Press

D: Lat Pulldown

E: Cable Flys

WORKOUT 3

A: Barbell Squats

B: Hip thrusters 

E: Calf Raises


Assault week 4

WORKOUT 1

A: Bent Over Rows

B: Walking lunges

C: Incline Press

D: Lateral Raises

E: Skullcrushers

F: Bicep Curls

WORKOUT 2

A: Bench press

B: Chin ups/assisted chin ups

C: Dumbbell Shoulder Press

D: Lat Pulldown

E: Cable Flys

WORKOUT 3

A: Barbell Squats

B: Hip thrusters 

E: Calf Raises


Assault week 3

WORKOUT 1

A: Bent Over Rows

B: Walking lunges

C: Incline Press

D: Lateral Raises

E: Skullcrushers

F: Bicep Curls

WORKOUT 2

A: Bench press

B: Chin ups/assisted chin ups

C: Dumbbell Shoulder Press

D: Lat Pulldown

E: Cable Flys

WORKOUT 3

A: Barbell Squats

B: Hip thrusters 

E: Calf Raises


Assault week 2

WORKOUT 1

A: Bent Over Rows

B: Walking lunges

C: Incline Press

D: Lateral Raises

E: Skullcrushers

F: Bicep Curls

WORKOUT 2

A: Bench press

B: Chin ups/assisted chin ups

C: Dumbbell Shoulder Press

D: Lat Pulldown

E: Cable Flys

WORKOUT 3

A: Barbell Squats

B: Hip thrusters 

E: Calf Raises


Assault week 1

WORKOUT 1

A: Bent Over Rows

B: Walking lunges

C: Incline Press

D: Lateral Raises

E: Skullcrushers

F: Bicep Curls

WORKOUT 2

A: Bench press

B: Chin ups/assisted chin ups

C: Dumbbell Shoulder Press

D: Lat Pulldown

E: Cable Flys

WORKOUT 3

A: Barbell Squats

B: Hip thrusters 

E: Calf Raises


Athlete Series #2

A: Single Leg Hip Thrusters

B: Pike Push Ups

C: Bodyweight Dips

D: Jumping Lunges 

E: Plank Twists 


Challenge Program Bodyweight Page 6

WORKOUT 1

A: Walkouts

B: Plank

C: Reverse Crunches

D: Super Sumos

E: Star Jumps

WORKOUT 2

A: High Knees

B: Reverse Lunge and Tuck Jump

C: Bodyweight Thrusters

D: Squat Thrust into Push Up

WORKOUT 3

This workout is a straight forward HIIT. 60 seconds on 30 seconds off each exercise with a 30 minute limit. Rest as much as you need between rounds.

C: Russian Twist


Challenge Program Bodyweight Page 5

WORKOUT 1

A: Squats

B: Army Crawl Plank

C: Push Ups

D: Bodyweight Thrusters

E: Glute Bridges

WORKOUT 2

A: Pike Push Up

B: Bench Dips

C: Mountain Climbers

D: Heel Taps

WORKOUT 3

A: Pulse Squats

B: Reverse Crunches

C: Burpee