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 180’s
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EXERCISE #4: Landmine Thrusters
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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

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EXERCISE #2: StrongBoard Wide Stance Squats

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EXERCISE #3: StrongBoard Static Side Lunge

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EXERCISE #4: StrongBoard Side to Side Plank

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EXERCISE #5: StrongBoard Static Lunge

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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

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EXERCISE #2: Reverse Lunge Hops

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

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EXERCISE #4: Forward Squat Jumps

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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

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EXERCISE #2: Versa Band Plank Toe Taps

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EXERCISE #3: Versa Band Crab Walks

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EXERCISE #4: Versa Band Single Arm Tricep Extension

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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

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EXERCISE #2: Smith Machine Inverted Pull Ups

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EXERCISE #3: Standing Smith Machine Military Press

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EXERCISE #4: Smith Machine Hip Thrust

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

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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

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EXERCISE #2: Chest Flyes w/ Resistance Band

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EXERCISE #3: Assisted Pull Ups w/ Resistance Band

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EXERCISE #4: Lateral Resistance Band Walk

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EXERCISE #5: Trunk Rotations w/ Resistance Band

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EXERCISE #6: Single Leg Abduction w/ Resistance Band

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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

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EXERCISE #2: Side Plank Dips

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EXERCISE #3: Forward to Reverse Lunges

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EXERCISE #4: Single Leg Glute Bridges

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EXERCISE #5: Jump Squats

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EXERCISE #6: Dead Bugs

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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

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EXERCISE #2: TRX Tricep Extensions

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EXERCISE #3: TRX Chest Flyes

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EXERCISE #4: TRX Pull Ups

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EXERCISE #5: TRX Mountain Climbers

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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

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EXERCISE #2: Lunge w/ Medicine Ball Pass Throughs

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EXERCISE #3: Medicine Ball Burpee Squat Thrusts

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EXERCISE #4: Push-Ups Medicine Ball Shuffle

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EXERCISE #5: Medicine Ball Plank

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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

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EXERCISE #2: Cable Rope Face Pulls

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EXERCISE #3: Standing Cable Rope Rows

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EXERCISE #4: Cable Rope Squats to Upright Rows

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EXERCISE #5: Cable Rope Ab Crunches

 

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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

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EXERCISE #2: Box Squats/Modification: Step Ups

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EXERCISE #3: Single Arm Landmine Rows

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EXERCISE #4: Cable Rope Curls

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EXERCISE #5: SandBell Slams

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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

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EXERCISE #2: Shoulder Upright Rows on Bosu Ball

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

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

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EXERCISE #5: Leg Raises on Bosu Ball

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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

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

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EXERCISE #3: Kettlebell Military Press

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EXERCISE #4: Kettlebell Deadlift to Squat

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EXERCISE #5: Kettlebell Modified Pushups

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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

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EXERCISE #2: Hammer to Bicep Curls w/ Dumbbells

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EXERCISE #3: Squat to Press w/ Dumbbells

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

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EXERCISE #5: Jump Squats w/ Dumbbells

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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

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SUPERSET #2: Lat Pulldown Machine v. Barbell Curls

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

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SUPERSET #4: Leg Extension Machine v. Barbell Deadlifts

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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

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EXERCISE #2: Decline Push-Ups on Tire

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EXERCISE #3: Kettlebell Gorilla Rows

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

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EXERCISE #5: Smith Machine Single Leg Deadlift

 

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