International sports science association 

15-20 min workouts

Chest day

Full chest and shoulders

Blocks/Jump Box

Stability Ball

Jump Rope

Jump program

Tire flips

Hiit training to increase stress and muscle endurance 

Hiit 

For all my basketball players out there trying to increase there vertical leap. Here’s how. A focused hiit circuit to help others mobility/strength/endurance/speed
Each circuit is 1 round you do 5 rounds 1 min each exercise 

Resistance Bands

Ellipticals

Hiit calesthenics

Great workout to build muscle and build strength 

Bench press 

Called odds and evens. Grab a partner to work out with. Grab a good amount of weight you can do high reps with. You do the even numbers from 20 down to 0 your partner will do the odd numbers 19 to 0

Barbell bicep curls

Heavy squats. To increase strength build muscle and lower body fat 

Squats 

A superset exercise to build strength and muscle 

Deadlift with back rows

Helps build strength and sculpt out your chest

Allen Holmes

@ajstayfit

Strength

Power

Cardio

HIIT