Lancer Workout of the Week

  • Week 1: #LancerWOW Landmine Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Landmine Lunge with Knee Raise to Shoulder Press

     

    Exercise #2: Landmine Split Squat Row Combo

     

    Exercise #3: Landmine 180s

     

    Exercise #4: Landmine Thrusters

     

    Exercise #5: Landmine Floor Press

     

     

     

  • Week 2: #LancerWOW StrongBoard Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: StrongBoard Lateral Twist with Anterior Raise

     

    Exercise #2: StrongBoard Wide Stance Squats

     

    Exercise #3: StrongBoard Static Side Lunge

     

    Exercise #4: StrongBoard Side to Side Plank

     

    Exercise #5: StrongBoard Static Lunge

     

     

     

  • Week 3: #LancerWOW Plyometric Workout

    Complete all exercises for 5 rounds! Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1-2 minutes after every round.

     

    Exercise #1: Burpees

     

    Exercise #2: Reverse Lunge Hops

     

    Exercise #3: Box Jumps (2-3 different levels)

     

    Exercise #4: Forward Squat Jumps

     

     

  • Week 4: #LancerWOW Versa Band Workout

    Complete all exercises for 5 Rounds! Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1-2 minutes after every round.

     

    Exercise #1: Versa Band Jumping Jacks

     

    Exercise #2: Versa Band Plank Toe Taps

     

    Exercise #3: Versa Band Crab Walks

     

    Exercise #4: Versa Band Single Arm Tricep Extension

     

     

  • Week 5: #LancerWOW Smith Machine Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Smith Machine Underhand Bent Over Rows

     

    Exercise #2: Smith Machine Inverted Pull Ups

     

    Exercise #3: Standing Smith Machine Military Press

     

    Exercise #4: Smith Machine Hip Thrust

     

    Exercise #5: Smith Machine Squat Stance Variation (Make sure to only squat down to parallel)

     

     

     

  • Week 6: #LancerWOW Resistance Band Workout

    Complete all exercises for 5 Rounds! Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1-2 minutes after every round.

     

    Exercise #1: Squat to Overhead Press w/ Resistance Band

     

    Exercise #2: Chest Flyes w/ Resistance Band

     

    Exercise #3: Assisted Pull Ups w/ Resistance Band

     

    Exercise #4: Lateral Resistance Band Walk

     

    Exercise #5: Trunk Rotations w/ Resistance Band

     

    Exercise #6: Single Leg Abduction w/ Resistance Band

     

     

  • Week 7: #LancerWOW Body Weight Workout

    Complete all exercises for 5 rounds! Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1-2 minutes after every round.

     

    Exercise #1: Curtsy Lunges w/ Sidekicks

     

    Exercise #2: Side Plank Dips

     

    Exercise #3: Forward to Reverse Lunges

     

    Exercise #4: Single Leg Glute Bridges

     

    Exercise #5: Jump Squats

     

    Exercise #6: Dead Bugs

     

     

  • Week 8: #LancerWOW TRX Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: TRX Rear Foot Elevated Split Squats

     

    Exercise #2: TRX Tricep Extensions

     

    Exercise #3: TRX Chest Flyes

     

    Exercise #4: TRX Pull Ups

     

    Exercise #5: TRX Mountain Climbers

     

     

     

  • Week 9: #LancerWOW Medicine Ball Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Medicine Ball Mountain Climbers

     

    Exercise #2: Lunge w/ Medicine Ball Pass Throughs

     

    Exercise #3: Medicine Ball Burpee Squat Thrusts

     

    Exercise #4: Push-Ups Medicine Ball Shuffle

     

    Exercise #5: Medicine Ball Plank

     

     

     

  • Week 10: #LancerWOW Cable Rope Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Cable Rope Tricep Pushdowns

     

    Exercise #2: Cable Rope Face Pulls

     

    Exercise #3: Standing Cable Rope Rows

     

    Exercise #4: Cable Rope Squats to Upright Rows

     

    Exercise #5: Cable Rope Ab Crunches

     

     

     

  • Week 11: #LancerWOW Synergy 360 Workout

    Complete all exercises for 5 Rounds! Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1-2 minutes after every round.

     

    Exercise #1: Battle Ropes - Alternate to Together

     

    Exercise #2: Box Squats/Modification: Step Ups

     

    Exercise #3: Single Arm Landmine Rows

     

    Exercise #4: Cable Rope Curls

     

    Exercise #5: SandBell Slams

     

     

     

  • Week 12: #LancerWOW Bosu Ball Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Static Lunges on Bosu Ball

     

    Exercise #2: Shoulder Upright Rows on Bosu Ball

     

    Exercise #3: Good-mornings to Squats on Bosu (Option 2: Add barbell)

     

    Exercise #4: Bicep Curls on Bosu Ball (wide grip/narrow grip)

     

    Exercise #5: Leg Raises on Bosu Ball

     

     

     

  • Week 13: #LancerWOW Kettlebell Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Kettlebell Goblet Squat

     

    Exercise #2: Kettlebell Bent-Over Row (two arms)

     

    Exercise #3: Kettlebell Military Press

     

    Exercise #4: Kettlebell Deadlift to Squat

     

    Exercise #5: Kettlebell Modified Pushups

     

     

     

  • Week 14: #LancerWOW Dumbbell Workout

    Perform each exercise for 12-15 reps for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Static Lunge to Lateral Raise w/ Dumbbells

     

    Exercise #2: Hammer to Bicep Curls w/ Dumbbells

     

    Exercise #3: Squat to Press w/ Dumbbells

     

    Exercise #4: Single Arm Overhead Tricep Press w/ Dumbbell

     

    Exercise #5: Jump Squats w/ Dumbbells

     

     

     

  • Week 15: #LancerWOW Machine Workout

    Complete a giant set of supersets #1-#4. Rest 1 minute after completing each superset. After completing the giant set, rest for 2-3 minutes. Repeat the giant set for a total of 4 times. Perform each exercise for 10 reps.

     

    Superset #1: Incline Press Machine v. Dumbbell Front Raises

     

    Superset #2: Lat Pulldown Machine v. Barbell Curls

     

    Superset #3: Hack Squat Machine v. Mat Ab Crunches

     

    Superset #4: Leg Extension Machine v. Barbell Deadlifts

     

     

  • Week 16: #LancerWOW Equipment Mixer Workout

    Perform each exercise for 12-15 reps (unless directed otherwise) for a total of 5 sets. Rest 30 seconds after every set. Once all 5 sets have been completed, rest 1-2 minutes before starting to the next exercise.

     

    Exercise #1: Tire Flips

     

    Exercise #2: Decline Push-Ups on Tire

     

    Exercise #3: Kettlebell Gorilla Rows

     

    Exercise #4: 21’s Bicep Curls w/ Barbell (7 reps middle to top; 7 reps middle to bottom; 7 reps full range of motion)

     

    Exercise #5: Smith Machine Single Leg Deadlift