Daily Strength Lift
Barbell Press - 4 sets of 8 reps
Jump Rope - 200 reps at 60-75% of max effort
Circuit (24 min)
DB Single Arm Push Press - 45 sec
Kettlebell Swing - 45 sec
Box Jumps - 45 sec
Bench/Box Dips - 45 sec
Mountain Climbers - 45 sec
Jump Rope - 45 sec
Good Mornings - 2 sets for 15 sec
Static Toe Touches - 2 sets for 15 sec
PVC Pass Throughs - 2 sets for 15 sec
Cobra Pose - 2 sets for 15 sec
*Perform each exercise in the circuit for 45 secs each.
Take a 15 second rest in between each exercise.
After completing the circuit, take a 1 minute rest and repeat.
*The Daily Strength Lift (DSL) is not required as part of the Zone Fit program, but it is strongly encouraged to add a little power to the workout! The DSL can be done at any point during the day - before, during, or after the workout - and is a complimentary option to add more strength work to the high intensity/cardio based circuit.