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©2015 MedFit – University.ForeverYoung.MD

UNIVERSITY FITNESS

Welcome to the University’s 40 Days of Fitness!

Print each page and bring it with you to the gym.

If you are unsure how to perform any of the listed

exercises, you can look them up on YouTube.

*** Before starting any fitness program, be sure to check with a fitness specialist or your

physician to be sure you are healthy enough to perform the exercises provided.***


Workout 1:

45 seconds for each stations

20 seconds to change from station to station

Rotate through stations twice

- Step Hops

- Ball Slams

- Ropes

- Mountain Climbers

- Alt. Toe Touches

- Sled


Workout 2:

Squats (20 seconds)

10 second break

1:30 Cardio

Hamstring Curls (20 seconds)

10 seconds break

1:30 Cardio

-10 Rounds

Walking Kettle Ball Lunge with Pass Through ( 1

Length)

Log Lifts (15 seconds)

-6 rounds


Workout 3:

5 Sets 10 Reps (Circuit) –Moderate Weights

Biceps

-Dumbbell Curls

-Band Curls

-Bar Bell Brag Curls

-Bosu Abs x2

Triceps

-Dips

-Band Extensions

-Dumbbell Extensions

-Hip Thrusts

Shoulders

-Lat Raises

-Bent Over Fly

-Shoulder Row

-Bicycle Kicks x2

Legs

-Squat

-Deadlift

-Ham Slide

-Prowler Run

Chest

-Asymmetrical Push-ups

-Bench Press

-Dumbbell Press

-30 second Plank

Back

-Bent Over Row

-TRX Row

-TRX Face Pull

-TRX Tucks


Workout 4:

5 Sets 10 Reps

- Pillar Push-ups with Twist

- Flying Pull-ups

- Core Max

-Explosive Tri-Ext

- Tire Flips with Push-Pulls

- Burpee Plyos

- Cork Screws

- Arm Clean x2

- Prowler Run x2


Workout 5:

Two Rounds

1st round 1:20 of each exercise, 20 seconds to rotate

2nd round 1:00 of each exercise, 20 seconds to

rotate

Cardio after each exercise

- Walking Lunges with Weight

- Ropes with Sit & Stand

- Prowler Push/Pull

- Steering Wheel Squats

- Hamstring Slides

- Mountain Climber

- Tire Flips with Burpee


Workout 6:

Two Rounds



rotate

Cardio after each exercise

- Punching Bag

- TRX Squats with reverse fly

- Med Ball Press Slam

- Push-ups

- Ab Roll Outs

- Dips

- TRX Reach Backs


Workout 7:

Do each Circuit 3 times. Each time followed by

cardio -2 mins or 400m Rower

Circuit 1 (12 reps of each)

-Bench Press

-Push-ups

-Dumbbell Bench

Circuit 2 (12 reps of each)

-Barbell Bicep Curl

-Dumbbell Curl

-Band Curl

Circuit 3: (12 reps of each)

-Dips

-Skull Crushers

-Band Tri-Ext


Workout 8:

Two Rounds



rotate

Cardio After Each Exercise

- Jump Rope

- Weighted Bunny Hops

- Rope Slams

- Ball Slams

- Med Ball Press Slams

- Burpees with Weight

- Sledge Hammer


Workout 9:

Two Rounds



rotate


- Prowler

- Ham Curl on Ball with Weight

- Lunges with Ball Slam

- TRX Jumps

- Roll Outs

- Side Plank

- Mountain Climbers


Workout 10:

2 rounds

Each circuit is completed 3 times

After each circuit is completed 3 times do 600m

row and 2 down and back with the prowler

Circuit 1:

-TRX Press 16reps

-TRX Squat & Row 16reps

-Plank Rows with push-ups 16reps

-2min Cardio

Circuit 2:

-TRX Hamstring curl 15reps

-TRX Rev lunge 15reps/leg

-TRX Plyo Jumps 15reps

-2min Cardio


Workout 11:

Two Rounds



rotate


- Boxing


- Ropes with Sit n’ Stand

- Sledge Hammer

- Mountain Climbers

- Ab Rollouts

- Swiss Ball Leg Raises


Workout 12:

45 Seconds Hard, 15 Seconds Rest, 45 Seconds Hard

of Each Exercise Then Rotate

5 Burpees every rotation

- Mountain Climbers

- Ball Slam

- Sledge Hammer

- TRX Jumps

- Rower

- Ropes

- Spin Bike


Workout 13:

Two Rounds



rotate


- Coremax Cleans

- Prowler Push

- Prowler Push

- TRX Jumps

- Lunges with Kettlebell

- Hamstrings Curls on Ball

- Leg Raise Toe Touches


Workout 14:

Prowler push/pull 2x down and back

Tire flip 2x down and back then med ball press slam

50reps

Ab Twisters 3x20 then sledge hammer 50reps

Thrusters 3x20 then ball slams 25reps

Slider push-ups 3x6 each side then hill run 1min


Workout 15:

Biceps x2 - “21’s” 7x7x7 Curls

-Band Curls Till Fail

-2min Cardio Hard

Deltoids x2 - Bent Over Fly ( 15 reps)

- Lat Raises Till fail

- 2 min Cardio Hard

Triceps x2 - Overhead Tri Ext (15 reps)

- Skull Crushers Till Fail

- 2 min Cardio Hard


Workout 16:

Two Rounds



rotate - Ball Slams

- Prowler Push

- TRX Jumps


- Ab Rollouts


- Punching Bag


Workout 17:

40 seconds hard, 15 second rest, 40 seconds hard

10 crunches after each exercise then rotate (30

seconds)


Water break halfway

- Prowler Push

- Rower

- Burpee with Overhead Press

- Spin Bike

- Single Arm Row

- TRX Jumps

- Sledge Hammer


Workout 18:

1:10 for each station

20 seconds from station to station


- Push-ups

- Band Rows

- Ball Slams

- Band Curls

- Band Tri- Extensions


- Roll Outs


Workout 19:

3 Circuits

3 reps of each circuit

Circuit 1:

- Bench press 12-15 reps

- TRX Press Till fail

- Sledge Hammer 1min

Circuit 2:

- Squats 12-15reps

- Pulse Squats Till Fail

- Ball slams 1min

Circuit 3:

- Bent over row 12-15reps

- TRX muscle-up Till Fail

- Ropes 1min


Workout 20:

Two Rounds

1:00 of each exercise, 20 seconds to rotate

- Ab Roller

- Single Arm Press with Bosu

- Plank

- Push-ups

- Bicep Curl with Band and Static Hold

- Flutter Kicks

- Lat Raise with Bands


Workout 21:

Two rounds

45 seconds per exercise, 15 seconds to rotate

- Push-ups



- Ball Slams

- Burpee with Overhead Press

- Thrusters


Workout 22:

40 seconds hard, 15 second rest, 40 seconds hard

10 crunches after each exercise then rotate (30

seconds)


Water break halfway

- Steering Wheel Squat with Jump

- Ab Roller Ropes

- Band Thrusters

- Ball Slam

- Push-ups

- Burpee with Over Head Press


Workout 23:

Circuit 1 x4

- Pulse Squats(deep) 12 reps

- Plyo Jumps 12 reps

- 1 min Incline Run

Circuit 2 x4

- Deadlift 12 reps

- Hamstring Curl 12 reps

- 1 min Hard Row


Workout 24:

Circuit 1 x3

- Bicep Curl 12 reps

- Band Curl 12 reps

- Ball slam 1min

- 1min hill run

Circuit 2 x3

- Overhead Ext. 12 Reps

- Rev Grip Tri Pushdown 12reps

- Sledge 1min

- 1min hill run

Circuit 3 x3

- Barbell Curl 12 reps

- Skull Crushers 12 reps

- Ropes 1min

- 1min hill run


Workout 25:

Two Rounds


- Suit Case Crunches


- Prowler Push

- Hamstring Curl on Ball

- Mountain Climbers

- Lunges with Ball Slam

- Dumbbell High Pull


Workout 26:

Circuit 1 x3

- Spider Curls 10 reps

- Incline Curls 10 reps

- Band Curls 10 reps

- Ball Slams 1min

Circuit 2 x3

- Coremax Hops 1min

- Burpees- 20

- Prowler 8 lengths

- Ropes 1min

Circuit 3 x3

- Overhead Tri Ext- 10reps

- Cable Tri Pull Down- 10reps

- Band Tri Ext.- 10reps

- Sledge Hammer 1min


Workout 27:

Two Rounds


- Smgle Arm Dumbbell Press on Bosu

- Punching Bag

- Plank Rows

- Sledge Hammer

- Ropes with Side Shuffle

- Russian Twist

- Dumbbell High Pull


Workout 28:

Circuit 1 x4

- Bent Over Row- 15reps

- Inverted Row- 15reps

- Smgle Arm Row-10rep/arm

- Prowler Push- 6 lengths

Circuit 2 x3

- Row 500m

- 40 Ball Slams

- Hill Run- 15 incline- 2min

- Dumbbell snatch- 15reps

Circuit 3 x4

- Bench Press-15reps

- Incline Dumbbell Press- 15reps

- Push-ups- 15reps

- 25 Kettle Ball Swings


Workout 29:

Two Rounds


- Band Row

- Punching Bag

- Russian Twists

- Band Thrusters

- Push-ups with Row

- Tire Flip with Burpee


Halfway Through

- 20 Jumping Jacks

- 20 Body Weight Squats

- 20 Sit ups

- 20 Burpees


Workout 30:

Two Rotations

45 Seconds hard, 15 Seconds rest

After each station in rotation 1 do 33 Burpees

After each station in rotation 2 One lap around

block with lunges on the short sides

- Toe Touches with Ball

- Split Lunge Hops

- Mountain Climbers

- Hamstring Curls on Ball

- Prowler Push

- Tire Flip with Burpee


Workout 31:

Three Rotations

45 seconds hard, 10 seconds rest

10 push-ups after each stations (30 seconds)

- 6 Mountain Climbers

- Heavy Prowler Push

- 25lb Ball Throw with Burpee

- Boxing

- Pike on Swill Ball

- Resisted Incline Crunch


Workout 32:

100 Band Thrusters

100 Band Curls per arm (Blue band or harder)

100 Band Tricep Ext.

100 Band Rows (Blue Band or harder)

5 2:30/5mm row

Suggestions

- 20 of each at a time 5x


Workout 33:

Start with 3.2km Row (as fast as possible-15mins ish)

1 min run as fast as possible (10min or less)

Cone Shuffle with Burpee 3x20

Torso Twists 3x40

Ladder Hops 3x10

Burpee Ball Slam 3x30

Rope Slams (above head down to toes) 3x40


Workout 34:

Circuit 1:

- Bent over barbell row 3x15

- TRX Reverse Fly 3x15

Circuit 2:

- Push-ups 3x15

- TRX Chest Press 3x15

Circuit 3:

- Band Thrusters 3x15

- Lat. Raises 3x15

Circuit 4:

- Ab Roll Outs 3x10

- Reverse Crunches 3x10

Circuit 5:

- 1600m Row in 7:30 or less

- 1mi Run in 10min or less


Workout 35:

Clean Press Squat 3x15

Push-up Rows 3x15 each side

Jammers 3x15 same time

Ropes 3x(45s-15s-45s)

Prowler 3x6 lengths

Russian Twists 3x 20 each side


Workout 36:

3 Circuits

Each circuit is has 4reps

After each rep do 2min light cardio

Circuit 1:

- 20 ball slams

- 7 Killers

- 2 lengths Prowler

Circuit 2:

- Walking Lunges 2 lengths

- 20 Hamstring Curls On Ball

- 20 Crunches on Ball

Circuit 3:

- 20 Push-ups

- 20 TRX Row

- Wall Sit with 20 Overhead Press


Workout 37:

1:10 per station

20 Second to rotate

- Burpee rope Slams

- Prowler Push

- TRX Skater Hops

- Russian Twists

- Suit Case Crunches

- Leg Raises


Workout 38:

TRX Step-ups 3x40

Bag Drag 3 lengths

Four Corners Cone Drill 3x10

Ball Slams with Burpee & Twists 3x15

Wall Sits with Bicep Curl 3x 1min

Oblique Crunch 3x 20

½ mile sprint – 3.5miles


Workout 39:

40 seconds at station

15 seconds to rotate

30 tire burpees between each station

- Farmer Carry

- Bag Drag

- Rev. Lunge

- Ropes with stool Squat

- Prowler push

- Hamstring Curls on a Swiss Ball

- Skater hops with band both sides

- Mountain climbers


Workout 40:

4 Circuits

1min HARD row between each Circuit

Circuit 1:

- Bent over barbell row 3x15

- TRX Reverse Fly 3x15

Circuit 2:

- Push-up 3x15

- TRX Chest press 3x15

Circuit 3:

- Dumbbell thrusters 3x15

- Lat. Raises 3x15

Circuit 4:

- Ab Rollouts 3x10

- Reverse Crunch 3x10

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