Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Body Work: Shoulders Banded press: 4x20 Reps, rest 1:00 between Machine shoulder press: 4x10 Reps, rest 1:00 between Plate raises: 3x20 Reps, rest 1:00 between Dumbbell upright rows: 3x20 Reps, rest 1:00 between Kettlebell halos: 4x10/10 each direction, rest 1:00 between [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Body Work: Legs Zurcher Squat: 15-12-12-12 Reps, rest 1:00 between Front rack walking lunges: 3x10/10 Reps each leg, rest 1:00 between Suitcase Bulgarian split squats: 4x10/10 Reps each leg, rest 1:00 between Jump rope: Max reps in 1:00, rest 1:00 x 4 sets [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! Spend 45-60:00 Doing a moderate activity like run, hike, swim, bike, or cardio piece of choice Recovery: Rest Day Recovery
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Body Work: Back Lat pull down: 4x12 Reps, 4 seconds up, rest 1:00 between Straight arm lat pull down: 4x10 Reps, 4 second up, rest 1:00 between Kettlebell pull overs: 12-10-8 Reps, rest 1:00 between Single arm dumbbell row: [...]
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Workout: Chest/Core Bench press: Build to a 10 rep max, rest as needed Dumbbell incline bench press: 4x20 Reps, rest 1:00 between Cable flys: 4x20 Reps, rest 1:00 between sets Anchored straight leg raises to hip up: 4x20 Reps, rest :30 [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms x 2 Sets, then 1:00 jump rope Body Work: Triceps/calves/abs Straight Leg raises: 3x30 Reps superset with Overhead Tricep extensions: 3x20 Reps superset with Calf raises: 3x10 Reps rest as needed Laying Tricep extensions: 3x10 Reps, superset with Calf raises: 3x10 Reps, rest as need V-ups: 3x15 Reps [...]
Warm-Up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Work: Lower Body Air squats: 30-25-20-20 Reps, rest :30 between sets Back squat: 3x5 Reps (3 Seconds down, 1 up), Rest 1:00 between Single leg leg press [...]
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Workout: Upper Body 100 Dumbbell curls 100 Tricep dumbbell floor skull crushers 100 Bent over dumbbell rows 100 Dumbbell bench press *Every time you break during a set complete 20 Sit-ups Optional workout: Stairmaster for 20-40 mins Recovery: Shoulders and Spine
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! 15:00 Row 15:00 Bike 15:00 Jog *All at about 70% Pace Recovery: Rest Day Recovery
