James King III
Fitness Trainer
ACE GFI, ACE Health Coach, ACE Weight Management Specialist, CSCS, FMS, PN1
OVERVIEW:
Join Sunny Trainer James and put your strength to the test with his 30 Minute Intermediate Full Body Strength Training + Landmine Exercises! For this workout, you’ll need a strength rack, landmine, and weights suitable for your fitness level. Grab some water and keep a towel nearby because it’s about to get sweaty!
WORKOUT:
WORKOUT DETAILS:
WARMUP
- Warmup: Cook Hip List – 8x (Left)
- Warmup: Cook Hip List – 8x (Right)
- Warmup: Floor Shoulder Flexions – 10 reps
- Warmup: Hollow Hold – 30 seconds
- Warmup: Overhead Squat – 10 reps
- Warmup: Lunge Matrix – 4 reps per direction (Left)
- Warmup: Lunge Matrix – 4 reps per direction (Right)
- Warmup: Overhead Squat – 10 reps
- Warmup: Lunge Matrix – 2 reps per direction (Left)
- Warmup: Lunge Matrix – 2 reps per direction (Right)
- Warmup: Jumping Jacks – 20 seconds
UPPER BODY SUPERSET
- Upper Body Superset: Pull Ups – 6 reps
- Rest – 30 seconds
- Upper Body Superset: Dips – 6 reps
- Rest – 30 seconds
- Upper Body Superset: Pull Ups – 6 reps
- Rest – 30 seconds
- Upper Body Superset: Dips – 6 reps
- Rest – 30 seconds
- Upper Body Superset: Pull Ups – 6 reps
- Rest – 30 seconds
- Upper Body Superset: Dips – 6 reps
- Rest – 30 seconds
LANDMINE SUPERSET 1
- Landmine Superset: Single Leg Deadlift – 8 reps (Right)
- Landmine Superset: Single Leg Deadlift – 8 reps (Left)
- Rest – 30 seconds
- Landmine Superset: Meadows Row – 8 reps (Right)
- Landmine Superset: Meadows Row – 8 reps (Left)
- Rest – 30 seconds
- Landmine Superset: Single Leg Deadlift – 8 reps (Right)
- Landmine Superset: Single Leg Deadlift – 8 reps (Left)
- Rest – 30 seconds
- Landmine Superset: Meadows Row – 8 reps (Right)
- Landmine Superset: Meadows Row – 8 reps (Left)
- Rest – 30 seconds
- Landmine Superset: Single Leg Deadlift – 8 reps (Left)
- Landmine Superset: Single Leg Deadlift – 8 reps (Right)
- Rest – 30 seconds
- Landmine Superset: Meadows Row – 8 reps (Right)
- Landmine Superset: Meadows Row – 8 reps (Left)
- Rest
LANDMINE SUPERSET 2
- Landmine Superset: Rotations – 20 seconds
- Landmine Superset: Suitcase Hold (Left) – 20 seconds
- Landmine Superset: Suitcase Hold (Right) – 20 seconds
COOLDOWN
- Cooldown: Hamstring Stretch (Left)
- Cooldown: Hamstring Stretch (Right)
- Cooldown: Arm Stretch
END WORKOUT
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