MY CURRENT WORKOUT

I promised myself i wouldnt touch this until the 1st of the year lol.

My current workout plan is from the mens health big book of fitness, combined with some bodyweight exercises from the prison workout.

Monday, Wednesday and Friday

3 days a week, alternate between workout A and B resting atleast a day after each session.

Workout A

Pick a workout from each category, 3 sets 15 reps rest a min. Do 1. in straight sets, then alternate sets 2A and 2B and 3A and 3B

1. Core (Swiss ball plank, swiss ball jacknife)

2A. Glutes and Hamstrings (Deadlift)

2B. Upper back (Barbell rows, dumbell rows)

3A. Quadriceps (Squats)

3B. Chest (Bench press, Pushups, dumbell press)

4. Cardio (Burpees, Muay thai on the heavy bag, running, stairs)

Workout B

Pick a workout from each category, 3 sets 12 reps rest a min. Do 1. in straight sets, then alternate sets 2A and 2B and 3A and 3B

1. Core (Swiss ball plank, swiss ball jacknife)

2A. Quadriceps (Squats)

2B. Lats (Pullups)

3A. Glutes and Hamstrings (Deadlift)

3B. Shoulders (Dumbell Shoulder Press, Shrugs)

4. Cardio (Burpees, Muay thai on the heavy bag, running, stairs)

After my workout, throughout the day i do "quick hits" every hour.

Theyre quick and easy and can be done almost anywhere.

Pushups, Dips, Pullups, Curls, Calf raises, Planks, Bodyweight squats, Kettlebell swing.

Tuesday, Thursday and Saturday (optional)

Muay Thai on the heavy bag, Kicking drills, Cardio.

Besides this, there are other circuits that I do such as:

The Prison Workout

The Spartacus Workout

The Medicine Ball Workout

Enter the Kettlebell Workout

The Barbarians Circuit

The Sandbag Workout

The Superband Workout

The Gymnastic Workout

and hopefully one day:

THE SPARTAN 300 :)

All of these Circuits are interchangeable and allow you to mix up your routine to avoid boredom.