Upper East Side

Warm up

400 Meter run

Dynamic stretches

3 Sets of

5 Push ups

10 Air Squats

 Strength

Level 2 (advance)

Back Squats

5-5-5-5-5

60%-70%-75%-80%-85% of 1RM

Level 1 (Beginner)

3-3-3-3-3

Build up to a heavy set of three

Training

Level 2 (advance)

HIIT ( high intense interval training)

30 SECS GO as fast as you can 30 SECS REST

Push ups

Alternate with

Box Jumps (24/20)

Alternate with

SDHP (75lb/55lb)

5 times each exercise

Count the total number of reps per exercise

Level 1 (Beginner)

HIIT (high intense interval training)

30 SECS GO as fast as you can 30 SECS REST

Plank Jacks

Alternate with

Air squats

Alternate with

SDHP (55lb/35lb)

5 times each exercise

Count the total number of reps per exercise

Back Squat demo