Complete Workouts

How to Use the Complete Workouts

Beginner - Pick two workouts and alternate them your first four times to the gym. After your fourth workout, eliminate one of these workouts and add a new complete workout from the list. Alternate these workouts your next four trips to the gym. Continue this cycle of rotation until you feel you have mastered all the workouts.

Intermediate - Add these workouts to your gym training as you see fit. Remember to rotate the workouts to keep your gym training from getting stale. You can substitute movements from the Individual Movements page to add variety.

Advanced - Pick movements from the Individual Movements page and make your own workouts. Use the same strategy that you have learned from Ryno's workouts when you build your own.

Workout Intensity

Strength	Strength and Endurance	Endurance
Less Reps	More Reps	More Reps
High Weight	Lighter Weight	Less Weight
More Rest	Less Rest	No Rest

Supplements

It is recommended that you introduce some supplements to your pre and post workout routine. Rynopower.com will help you identify what areas you can improve with supplements. By following the suggested use on Rynopower.com and also in the Nutrition Section of Rynopowergym.com, you will feel a boost in your intensity during the workout and you will recover much faster when done.

Workout 1

Equipment Needed for Workout: box, kettle bells, cable machine, swiss ball

Lifts

Reps

Rest

Part 1/1

Do workout one 3-4 times

Box Jump

1 minute

No rest

Renegade Squats

1 minute

No rest

Cable Push

30 seconds per side

No rest

Cable Pull

1 minute, 3 to 4 times

No rest

Swiss Ball Side Flexion

30 seconds per side

1 minute, then repeat

Print Workout 1

Workout 2

Equipment Needed for Workout: box, kettle bells, swiss ball

Lifts

Reps

Rest

Part 1/1

Do workout one 3-4 times

Kettle Bell Clean and Press

6-8

No rest

Kettle Bell Side Swing

10-12

No rest

Alternate Arm Kettle Bell with Press

8-10 each arm

No rest

Swiss Ball Kettle Bell Chest Press Roll

6-8 each arm (10 max)

No rest

Kettle Bell Front Swings

10 each arm

Rest 1-3 minutes then repeat

Print Workout 2

Workout 3

Equipment Needed for Workout: Barbell, Box, Swiss Ball, Cable Machine, Rope Ladder or Tape

Lifts

Reps

Rest

Part 1/1

Do workout one 3-4 times

Bar On Back Squat

6-8

No rest

Box Jump

60 secs or 20 jumps

No rest

Swiss Ball Push Jack

Max form

No rest

Cable Pull

10-12 each

No rest

Foot In-Foot Out

1 min

Rest 1-2 minutes then repeat

Print Workout 3

Workout 4

Equipment Needed for Workout: Barbell, Kettle Bells, Swiss Ball, Body Blade

Lifts

Reps

Rest

Part 1/1

Do workout one 3-4 times

Lunge With Bar in Front

6-8

No rest

Kettle Bell Side Swing

10-12 each

No rest

Renegade Squats

10-12 each

No rest

Swiss Ball Kettle Bell Chest Press Roll

10-12 each

No rest

Swiss Ball Body Blade

30 secs each side

Rest 2 minutes then repeat

Print Workout 4

Workout 5

Equipment Needed for Workout: Swiss Ball, Barbell, Cable Machine, Swiss Ball, Broom Stick

Watch Full WorkOut 5

Lifts

Reps

Rest

Part 1/4

Do workout one 3-4 times then move to part two

Standing Squats on Swiss Ball

30 secs at a time

No rest

Clean and Jerk

6-8

Rest 1 minute then repeat part one

Part 2/4

Do workout one 3-4 times then move to part three

Barbell Swiss Ball Chest Press

8-10

No rest

Barbell Bent Over Row

8-10

No Rest

Wood Chops

8-10

Rest 1 minute then repeat part two

Part 3/4

Do workout one 3-4 times then move to part four

Hanging Leg Raises

8-10

Rest 1 minute then repeat part three

Part 4/4

Do workout one 3-4

Supine Lateral Ball Roll

5 sec hold 5 times each

Rest 1 minute then repeat part four

Print Workout 5-1

Print Workout 5-2

Workout 6

Equipment Needed for Workout: Swiss Ball, Barbell, Low Row Machine, Pull-Up Bar, Broom Stick

Complete Workout 6

Lifts

Reps

Rest

Part 1/4

Do workout one 3-4 times then move to part two

Kneeling Swiss Ball Figure 8

30 secs at a time

No rest

Sumo Dead Lifts

4-6

Rest 2-3 minutes then repeat part one

Part 2/4

Do workout one 3-4 times

Low Row

8-10

No rest

Swan Push-ups

Max Form

No Rest

Pull-ups

Max Form

Rest 2-3 minutes then repeat part two

Part 3/4

Do part three 2 times

Swiss Ball Lower Abs

8-10

Rest 2-3 minutes then repeat part three

Part 4/4

Do workout one 3-4 times

Horse Stance

5-10 sec holds 4-5 each side

Rest 1 minute then repeat part four

Print Workout 6-1

Print Workout 6-2