Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Upper Body (Chest, Shoulders, Triceps, Back, Biceps) Kettlebell Floor press with bridge: 4x15 Reps, superset with next movement Dumbbell Arnold press: 4x10 Reps, superset with next movement Machine low grip row: 4x10 Reps, rest 2-3 mins Supinated grip chin ups: 4x max effort, superset [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Legs (Quads, calves) Leg Press narrow stance: 4x10 Reps, 5 Seconds down, 1 Second pause, 1 second up, rest 1:00 between sets Dumbbell goblet squat heels elevated: 5x10 Reps, rest 1:00 between Barbell back squat: 4x8 Reps, 5 Seconds down, 1 [...]
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace [...]
Warm-up: 5:00 Jog HIIT Training 3 sets 4:00 as many rounds as possible Start with 15 calorie bike Then complete as many rounds as possible of 5 burpees 4 deadlifts 3 hang cleans 2 push presses Rest 3 mins between sets Use 1 light barbell 45-85lbs Recovery: Low Back, Hips and Hamstrings
Warm-up: 5:00 of tissue work for hamstrings and glutes Then 500 Meter row Legs ( Hamstrings, Glutes, Abs) Straight leg deadlift: 20-15-10-5-5 Reps, down 4 seconds, up 1 second, Superset with next movement V-ups: 5 x 20-30 reps, rest as needed Lying Leg curls: 4x12 Reps, superset with next movement Sit Ups: 5 x 20-30 [...]
Warm-up: 5:00 Light jog Core (Abs, Cardio) 4 sets of 200 m run superset with next movement Hanging leg raises: 4x failure, rest 1 min 4 sets of 200 m row, superset with next movement Kneeling cable crunch: 20-15-15-20 Reps, rest 1 min 4 sets of 1 min bike @ moderate effort Decline sit up: [...]
Warm-up: 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Upper Body (Chest, Shoulders, Triceps, Back, Biceps) Incline Dumbbell bench Press: 4x10 Reps, superset with next movement Dumbbell seated shoulder press: 4x10 Reps, superset with next movement Bent over Dumbbell row: 4x10 Reps, rest 2-3 mins between Pull ups: 4x max effort, superset [...]
Warm-up: 3 rounds :45 Jump Rope 5/5 Side lunges 10 Air squats 10 High kicks Legs (Quads, calves) Leg Extensions: 50-40-30-20-10 Reps, rest 2 min between sets Leg Press: 40-30-20-10 Reps, superset with next movement Walking lunges 4x20 Reps, weighted if possible, rest 2 mins between Smith machine Front Squat, narrow stance: 4x6 Reps, down 5 Seconds, 2 [...]
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks HIIT Training For Time, 10 sets of 20 Double unders or 50 Jump rope 15 Air squats 10 Push-ups 5 Pull ups Recovery: Quads, Hips and Hamstrings
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Legs ( Hamstrings, Glutes, Abs) Single leg deadlift: 4x10 Reps, 4 Seconds down, 1 up, superset with next movement Cable crunch, rope attachment: 4x20 Reps, rest as needed Seated Leg curls: 20-15-10-10 Reps, superset with next movement Sit Ups: [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Core (Abs, Cardio) 400 m run, superset with next movement 1 min plank, rest 2 mins, repeat the couplet for 4 sets Decline sit ups: 4x20 Reps, superset with next movement Grasshoppers (plank knee to opposite elblow) 4x20 Reps, 10 [...]
