Build your own workout

1. Select one exercise from each category.
2. Write them down in desired order
3. Select a rep scheme between 8-12
4. Either select a time cap (10-20 min), or designate number of rounds you want to get done.
5. Work your way through the exercises for set rounds or time.

 Body Weight

• Push-Up
• Plank

Resisted

• Bench / Floor Press
• Over Head Press
• Band press

 Body Weight

• Pull-Up

Resisted

• Bent over row, 1 or 2 arm
• Band rows
• Bat wings

 Body Weight

• Squat
• Split Squat
• Lunge

Resisted.

• Squat
• Split Squat
• Lunge

 Body Weight

• Supine Bridge (hip thrust)
• Single leg supine bridge

Resisted

• 2 arm Kettlebell swing
• 1 arm Kettlebell swing
• Deadlift

 Resisted

• Kettlebells
• Buckets
• Bags of sand
• Misc items from your yard