This program is designed to focus on both stability and strength.  Perform the exercises list below 3 times per week. For example: Monday-Wednesday-Friday.  Perform Cardio activity for 20-30 minutes 3 times per week.  The cardio activity can be performed on separate days or following the workout.

Beginners:  1 set 15-20 reps

Intermediate: 2-3 sets 12-15 reps

Advanced: 3 sets 12 reps

Warm Up (use a dynamic warm up)

  • Medicine Ball standing twist 10 p/s
  • Medicine Ball wood chops 10 p/s
  • Medicine Ball extensions 10
  • Repeat the warm up for 3 sets.  Progressively get faster on each set.


  • Back Extension paired with SB Hamstring Curls
  • Standing Chest Press paired with Push Ups
  • Pull Ups or Lat Pulldowns paired with Reverse Flies
  • Shoulder Press paired with Scaption
  • Stability Squats paired with Jump Squats

Cool Down

  • Light stretching as needed