12 to 15 reps for each movement. Followed by 5 - 10 reps of the cardio, which is burpees.

For 3 to 4 sets.

Turkish Get Up - Right Side

Lay on the floor, left leg extended and right leg bent with foot flat on the floor.  Your right foot will stay planted and not move throughout the entire movement. Hold a dumbbell in your right hand, press it up directly above your shoulder, keep this arm straight up overhead throughout the whole movement and always keep your eyes on the weight. Start by bringing your shoulders off the floor and sitting up, pressing through your left elbow to get your there. Press through your left hand and right foot to swing the left leg underneath your body so you can come to a kneeling position. Stand through your right foot to bring your left foot up next to it, until you are completely standing straight up on both feet with your arm still straight above your head holding the dumbbell.

Reverse the movement by stepping the left leg back into the lunge. Reach for the floor with your left hand, swing your left leg through so you are sitting on the floor and it is straight in front of you. Guide your shoulders back to the floor using your left arm and elbow, and finish by laying back down, still with the dumbbell straight up over you and your right foot still planted in the same spot.

Turkish Get Up - Left Side

Same as the right side. Only this time you will start with your left knee bent and left foot planted, and the dumbbell in the left hand with the left arm straight overhead the whole time. You will use the right elbow to guide you to the sitting position and swing the right leg under your body into the lunge position.

Do all the reps on one side, then switch to the other.

Cardio: Burpees

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head. You will do 5-10 reps after each set. Repeat these with each superset.

12 to 15 reps for each movement. Followed by 5 - 10 reps of the cardio, which is burpees.

For 3 to 4 sets.

Push Up Renegade Rows

Starting in your preferred push up position, hands on dumbbells, wrists under your shoulders and either on your toes or your knees. Do one push up, then put your weight on one hand, while you pull your elbow up and back into a row with the other. Keep the rowing arm close to your body. Place the first hand back on the floor and row with the other arm. Push up - row - row is one rep.

Kettlebell Swing

Standing straight with feet hip to shoulder width apart, hold a kettlebell handle with both hands or one head of a dumbbell, keep your core tight and back flat. Hinge at your hips bringing the weight between your legs and use the force from contracting your glutes and extending your hips to move the weight up to shoulder height or overhead. Guide the weight back between your legs and hinging at the hips again to start the next rep. Always keep you back straight and tight, shoulders down and back, and abs tight.

Cardio: Burpees

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head. You will do 5-10 reps after each set. Repeat these with each superset.

12 to 15 reps for each movement. Followed by 5 - 10 reps of the cardio, which is burpees.

For 3 to 4 sets.

Power Clean and Jerk

Standing with feet hip width apart in front of barbell. Grab barbell with hands just wider than shoulder width. Keeping your shoulders up and back, and your core tight, keep the bar close to your body and deadlift the bar forcefully. Push the floor away from you through your feet, extend your hips into a jump, shrug your shoulders and as the bar is going up, pull yourself down underneath the bar receiving it on your shoulders in a partial squat, and stand to finish the clean. From here to start the jerk, re-dip your hips and as you extend your hips, press the bar overhead until locked out. Stand all the way up. Bring the bar back to your shoulders then back to the ground to reset for the next rep. These can also be performed with dumbbells.

Front Rack Lunges

Holding a barbell on your shoulders, or dumbbells at your shoulders. Engage your core and stand straight with your shoulders down and back. These can be forward stepping or reverse stepping. Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip.  Then press through the front foot to stand back up. Switch legs. Each time a knee slightly touches the ground behind you, that is one rep.

Cardio: Burpees

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head. You will do 5-10 reps after each set. Repeat these with each superset.

12 to 15 reps for each movement. Followed by 5 - 10 reps of the cardio, which is burpees.

For 3 to 4 sets.

Bent Over Row

Standing with feet hip width apart, grab the barbell with hands shoulder width apart, deadlift the bar until standing then hinge at the hips, keep your core tight and back flat, neck long, and shoulders down. Starting with straight arms, pull your elbows up and back trying to reach for the ceiling, pinch your shoulder blades together at the top then slowly bring your arms back down until straight.

Thruster

While holding the barbell at your shoulders, start by doing a squat - Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing your knees out. Keep your back flat, chest up and core tight. Stand back up and send your arms up overhead pressing that barbell up and lock out your elbows. Bring the barbell back down to your shoulders and then go back down into the squat to repeat.

Cardio: Burpees

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head. You will do 5-10 reps after each set. Repeat these with each superset.