LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Horizontal
Band Dislocates
Set reps
1 12
2 12
Monster Band Walks
Set reps
1 12
2 12
Slant Board Squat
Set reps
1 12
2 12
3 12
Workout Blocks
Circuit x 3
Standing Dumbbell Overhead Press
Set time Rest
1 50 seconds 10 seconds
2 50 seconds 10 seconds
3 50 seconds 10 seconds
Dumbbell Front Squats
Set time Rest
1 50 seconds 10 seconds
2 50 seconds 10 seconds
3 50 seconds 10 seconds
Two Arm Dumbbell Row -Standing
Set time Rest
1 50 seconds 10 seconds
2 10 seconds 10 seconds
3 10 seconds 10 seconds
Kettlebell Suitcase Deadlift
Set time Rest
1 50 seconds 10 seconds
2 50 seconds 10 seconds
3 50 seconds 10 seconds
Kettlebell Marching Farmer Carry
Set time Rest
1 50 seconds 10 seconds
2 10 seconds 10 seconds
3 10 seconds 10 seconds
Kettle Bell Farmers Walk (Carry)
Set time Rest
1 50 seconds 10 seconds
2 50 seconds 10 seconds
3 50 seconds 10 seconds
Med Ball Slam
Set time Rest
1 50 seconds 10 seconds
2 50 seconds 10 seconds
3 50 seconds 10 seconds
Cool Down Blocks
COOL DOWN #2
Horizontal
Half Kneeling Sky Reach w_Breath
Set time
1 60 S
2 60 S
Restore Childs Pose Lat Reach
Set time
1 60 S
2 60 S
Dead Hang – Pull Up Bar
Set time
1 60 seconds
2 60 seconds

SISS Workout – Nerry Rodriguez

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is workout especially tailored for Nerry for Fat loss , using circuit training

Warm-Up Blocks

Horizontal Loading

Band Dislocates
Shoulder Mobility
Set Reps
1 12
2 12
Monster Band Walks
Set Reps
1 12
2 12
Slant Board Squat
Set Reps
1 12
2 12
3 12

Workout Blocks

Circuit x 3

LLT
Standing Dumbbell Overhead Press
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 50 seconds h:m:s 10 seconds (h:m:s)
3 50 seconds h:m:s 10 seconds (h:m:s)
LLT
Dumbbell Front Squats
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 50 seconds h:m:s 10 seconds (h:m:s)
3 50 seconds h:m:s 10 seconds (h:m:s)
LLT
Two Arm Dumbbell Row -Standing
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 10 seconds h:m:s 10 seconds (h:m:s)
3 10 seconds h:m:s 10 seconds (h:m:s)
LLT
Kettlebell Suitcase Deadlift
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 50 seconds h:m:s 10 seconds (h:m:s)
3 50 seconds h:m:s 10 seconds (h:m:s)
LLT
Kettlebell Marching Farmer Carry
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 10 seconds h:m:s 10 seconds (h:m:s)
3 10 seconds h:m:s 10 seconds (h:m:s)
LLT
Kettle Bell Farmers Walk (Carry)
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 50 seconds h:m:s 10 seconds (h:m:s)
3 50 seconds h:m:s 10 seconds (h:m:s)
LLT
Med Ball Slam
time 50 seconds
Rest 10 seconds
Set Time Rest
1 50 seconds h:m:s 10 seconds (h:m:s)
2 50 seconds h:m:s 10 seconds (h:m:s)
3 50 seconds h:m:s 10 seconds (h:m:s)

Cool Down Blocks

COOL DOWN #2
Horizontal Loading

GAR ULT
Half Kneeling Sky Reach w_Breath
Stretch for the front hip and torso. Breath focused.
Set Time
1 60 S h:m:s
2 60 S h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 60 S h:m:s
2 60 S h:m:s
ULT
Dead Hang – Pull Up Bar
Set Time
1 60 seconds h:m:s
2 60 seconds h:m:s