Mike Whitfield's routines - latest favorite

Here is one day of the three days split from Mike Whitfield's Express Workouts program that comes with his Workout Finishers.

Day 1 – Workout A 

1A) Goblet Jump Squat and Stick (30 s)

1B) DB Chest-Supported Row (30 s)

1C) Neutral Grip DB Chest Press (30 s)

Rest 30 seconds, repeat 2 more times 

2A) DB Walking Lunge or

Goblet Walking Lunge (30 s)

2B) Iron Cross (30 s)

2C) Stability Ball Leg Curl (30 s)

Rest 30 seconds, repeat 2 more times

 

Express Ab Circuit

3A) Ab Wheel or

       Stability Ball Rollout (30 s)

3B) X- Mountain Climber

       with Feet Elevated (30 s)

3C) Pushup Plank (30 s)

Rest 30 seconds, repeat 2 more times

 

Finisher

3 minutes, resting only when needed:

4A) Bench Vault (5)

4B) Explosive Pushup (5)

4C) KB or DB Swings (10)