We get it! You just want to get in the gym get a quick but challenging workout in and go on with your busy life.  Here’s a sample 2 weeks of our SWEAT program workouts.  If you don’t know one of the exercises it’s best to talk to one of OUR coaches personally or email to get some instruction.  Stop in for a free class anytime just visit our schedule and let us know when you want to come by.  You just have to show up, trust us to handle the rest.

Monday Tuesday Wednesday Thursday Friday
Week 1 A. 3 Rounds
12 Hands Elevated Push-Ups
15 Kettlebell Swings
18 Air SquatsB. 3 Rounds
400M Run
20 Jumping Pull-UpsC. 4 Sets (untimed)
8 Get Up Sit-Ups
8 Bicycles
30 Sec Plank
30 Sec Side Plank
10 Walking Lunges
40 Single Unders
10 Sprinter Sit-UpsB. 4 Rounds
3 x Agility Ladder (Hopscotch)
1 min Bike Sprint
12 Ring Dips with band or negativesC. 3 Sets
15 Kayaks
5 Pistol Practice
10 Windmills
A. 3 Rounds
10 Ring Rows
15 Lateral jumps (over KB each side)
20 Walking Lunges (w/ KB)B. 10 Rounds
30 sec on 30 sec off
Row or Bike for distanceC. 3 Sets
10 Hip Extensions
1 Round Big Wheel
5 Turkish Get Ups
A. 30-20-10
KB Bent over Row
Box Jumps
Wall BallB. AMRAP 10
20 2-arm Rope Slams
15 Jumping Pull-Ups
10 BurpeesC. 3 Sets
30 Sec handstand hold
10 Glute Ham Raises
20 V-Ups
A. 4 Sets (Skill)
10 1 arm Kettlebell Snatch
5x Agility Ladder or Cone agilityB. Tabata
Bike (calories)
Wall ball
*Take 1 min rest between rounds
Monday Tuesday Wednesday Thursday Friday
Week 2 A. 4 Rounds
8 Side Medball Toss (each)
10 Burpees
12 Speed Skaters (each)B. AMRAP 10
6 Dumbell Thrusters
6 Ring RowsC. 3 Sets
10 GHD Sit-Ups
5 Turkish Getups
1 Set Big Wheel
A. 21-15-9
Kettlebell Swing
Jumping Pull-Ups
Goblet SquatB. 3 Rounds
400M Run
15 V-Ups
20 Dumbell Push PressC. 3 Sets
10 Landmines
10 Windmills
10 Knees to Elbows
A. 10 Rounds
5 Burpees
5 Dumbbell Snatches (each side)B. 50-40-30-20-10
Single Unders
Jumping Pull-UpsC. 3 Sets
5 Single Leg Dumbbell Deadlifts (each)
5 Turkish Get Ups (each)
10 Toes to Bar (assisted)
200M Row
20 Box Jumps
10 Push-Ups Hands elevatedB. 8 Sets
20 sec on 20 Sec off
Bike or row (Calories)
Mountain ClimbersC. 3 Sets
10 Pistol Practice
10 Plank (elbows to hands)
10 Scissor Toss
A. 9-6-3-6-9
Single Leg KB Deadlift
Single Arm KB Clean & JerkB. EMOM 10
50m Suicide Run
10 Sit-UpsC. 3 Sets
4x Agility Ladder (Shuffle)
1 Set Big Wheel
40M Double Waiter Walk


Let us know what you think of these free workouts and if you would like us to design a program specific to your goals.  We are here to help!


1019 Garnet Ave
San Diego, CA 92109

Phone Number: