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SMA Dailey’s Workout Routine

keatongigi

Oct 4th 2022

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SMA Dailey’s Workout Routine

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7 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The Workout Routine developed by the amazing Sergeant Major of the Army Dailey, the youngest SGM of the Army in history.

New Workout 3 exercises, 0 min

		2x8 reps • 90s	rest: 15s
		2x8 reps • 90s	rest: 15s
	Running	12x8 reps • 60s	rest: 90s

New Workout 7 exercises, 0 min

	Dumbbell Alternating Bicep Curl	4x25 reps	rest: 15s
	Dumbbell Bench Press	4x25 reps	rest: 15s
	Crunch	4x50 reps	rest: 30s
	Reverse Crunch	4x50 reps	rest: 30s
	Janda Sit-Up	2x30 reps	rest: 15s
	Three Bench Dip	4x20 reps	rest: 15s
	Dumbbell Bicep Curl	4x30 reps	rest: 15s

New Workout 3 exercises, 0 min

		2x8 reps • 90s	rest: 15s
		2x8 reps • 90s	rest: 15s
	Running	12x8 reps • 60s	rest: 90s

New Workout 41 exercises, 0 min

	Pull-Up	1x1 reps	rest: 30s
	Push-Up	1x5 reps	rest: 30s
	Pull-Up	1x2 reps	rest: 30s
	Push-Up	1x10 reps	rest: 30s
	Pull-Up	1x3 reps	rest: 30s
	Push-Up	1x15 reps	rest: 30s
	Pull-Up	1x4 reps	rest: 30s
	Push-Up	1x20 reps	rest: 30s
	Pull-Up	1x5 reps	rest: 60s
	Push-Up	1x25 reps	rest: 30s
	Pull-Up	1x6 reps	rest: 30s
	Push-Up	1x30 reps	rest: 30s
	Pull-Up	1x7 reps	rest: 30s
	Push-Up	1x35 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Push-Up	1x40 reps	rest: 30s
	Crunch	1x50 reps	rest: 30s
	Weight Plate Russian Twist	1x50 reps	rest: 30s
	Pull-Up	1x9 reps	rest: 30s
	Push-Up	1x45 reps	rest: 30s
	Crunch	1x50 reps	rest: 30s
	Weight Plate Russian Twist	1x50 reps	rest: 30s
	Pull-Up	1x10 reps	rest: 30s
	Push-Up	1x50 reps	rest: 30s
	Crunch	1x50 reps	rest: 30s
	Weight Plate Russian Twist	1x50 reps	rest: 30s
	Pull-Up	1x9 reps	rest: 30s
	Crunch	1x50 reps	rest: 30s
	Weight Plate Russian Twist	1x50 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Crunch	1x45 reps	rest: 30s
	Pull-Up	1x7 reps	rest: 30s
	Crunch	1x40 reps	rest: 30s
	Pull-Up	1x6 reps	rest: 30s
	Crunch	1x35 reps	rest: 30s
	Pull-Up	1x5 reps	rest: 30s
	Crunch	1x30 reps	rest: 30s
	Pull-Up	1x4 reps	rest: 30s
	Crunch	1x25 reps	rest: 30s
	Pull-Up	1x3 reps	rest: 30s
	Crunch	1x20 reps	rest: 30s

New Workout 3 exercises, 0 min

		2x8 reps • 90s	rest: 15s
		2x8 reps • 90s	rest: 15s
	Running	12x8 reps • 60s	rest: 90s

New Workout 0 exercises, 0 min

New Workout 5 exercises, 0 min

	Jump Rope	1x8 reps • 600s	rest: 30s
	Bodyweight Squat	3x20 reps	rest: 30s
	Plyo Push-Up	3x20 reps	rest: 30s
	Air Bike	3x20 reps	rest: 30s
	Boxing	5x8 reps • 180s	rest: 60s

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