Combat Workout (CS)

beginner level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 11 exercises, you'll be doing the following exercises:

	Dumbbell skier swing rotational Sets: 3 Reps: 20
	Forward to reverse Bosu ball lunges Sets: 3 Reps: 10
	Single leg squat touchdown with dumbbell to overhead press Sets: 3 Reps: 10
	Standing cobra with dumbbells on single leg using alternating arms Sets: 3 Reps: 20
	Wall front leg swings Sets: 3 Reps: 10
	Dumbbell one arm and single leg deadlift curl Sets: 3 Reps: 20
	Wall calf stretch (bent knee) Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Functional lateral lunge Sets: 3 Reps: 10

Day 3

This daily workout contains 11 exercises, you'll be doing the following exercises:

	Dumbbell skier swing rotational Sets: 3 Reps: 20
	Forward to reverse Bosu ball lunges Sets: 3 Reps: 10
	Single leg squat touchdown with dumbbell to overhead press Sets: 3 Reps: 10
	Standing cobra with dumbbells on single leg using alternating arms Sets: 3 Reps: 20
	Wall front leg swings Sets: 3 Reps: 10
	Dumbbell one arm and single leg deadlift curl Sets: 3 Reps: 20
	Wall calf stretch (bent knee) Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Functional lateral lunge Sets: 3 Reps: 10

Day 5

This daily workout contains 11 exercises, you'll be doing the following exercises:

	Dumbbell skier swing rotational Sets: 3 Reps: 20
	Forward to reverse Bosu ball lunges Sets: 3 Reps: 10
	Single leg squat touchdown with dumbbell to overhead press Sets: 3 Reps: 10
	Standing cobra with dumbbells on single leg using alternating arms Sets: 3 Reps: 20
	Wall front leg swings Sets: 3 Reps: 10
	Dumbbell one arm and single leg deadlift curl Sets: 3 Reps: 20
	Wall calf stretch (bent knee) Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Functional lateral lunge Sets: 3 Reps: 10

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

Combat Workout

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

MJ Johnson

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