Urban Athlete Main Workout

SISS
Circuit x 2

Main Workout for Urban Athlete Full Body Session

ULT
Superman + Push up
reps 8
weight_kgs Bodyweight
Set Reps Weight
1 8 Bodyweight kgs
2 8 Bodyweight kgs
ULT
Side Plank Hip Drop
reps 10 each side
weight_kgs Bodyweight
Set Reps Weight
1 10 each side Bodyweight kgs
2 10 each side Bodyweight kgs
LLT
Tricep Kickback
reps 10 each side
weight_kgs 5
Set Reps Weight
1 10 each side 5 kgs
2 10 each side 5 kgs
ULT
Foam Roller Glute Bridge with Oscillation
reps 15
Lift into a Bridge then move the roller forward and back engaging the hamstrings
Set Reps
1 15
2 15
LLT
DB floor chest press
reps 10
weight_kgs 8
Set Reps Weight
1 10 8 kgs
2 10 8 kgs
UMT
Single Leg Stars
reps 3 sets each side
weight_kgs Bodyweight
Set Reps Weight
1 3 sets each side Bodyweight kgs
2 3 sets each side Bodyweight kgs
ULT
Hollow Hold
reps 6
weight_kgs Bodyweight
Set Reps Weight
1 6 Bodyweight kgs
2 6 Bodyweight kgs
LMT
Woodchop to Squat
reps 10
weight_kgs 5
Set Reps Weight
1 10 5 kgs
2 10 5 kgs
LLT
Band Palloff Press
reps 8
weight_kgs Band
Set Reps Weight
1 8 Band kgs
2 8 Band kgs
LLT
HIIT Bike
time 30secs
Rest 30secs
Set Time Rest
1 30secs h:m:s 30secs (h:m:s)
2 30secs h:m:s 30secs (h:m:s)

This can be any cardio type you'd like