Week 1 (Upper Body Emphasis)
Monday
- Begin with a warm-up of jump rope for 5 – 10 minutes
- Circuit 1 (repeated 3-5 times)
o Plyo box jump to pull up (20 reps)
o Clean and Press (20 reps)
o Jumping Jacks (50 reps)
- Circuit 2 (repeated 3-5 times)
o Superman push ups (20 reps)
o Body weight rows on TRX trainer (20 reps)
o Monkey bars (2 minutes)
- Circuit 3 (repeated 3 -5 times)
o Walking pushups (20 reps)
o Pull ups (20 reps)
o Russian Twist (2 minutes)
- Circuit 4 (repeat 3 times)
o Running Pull-up
o Hindu Push up
o Tabata bodyweight squats (20 seconds as fast as possible, 10 seconds rest, repeated 8 times for a total of 4 minutes)
Wednesday
- Begin with a 5 – 10 minute jog
- Circuit 1 (repeated 6 times)
o 100 meter sprints with parachute
o 20 walking lunges
o 1 min plank
- Circuit 2 (repeated 5 times)
o Tabata body weight squats
o Stationary lunges with DB
o KB swings
- Circuit 3 (repeat 5 -6 times)
o 5 hill runs
o 20 walking lunges
o Bear crawl 50 yards
- Circuit 4 (repeat 2 -3 times)
o Jump rope 5 min
o 15 burpees
o Hanging leg raises
o Try no to vomit (repeat as needed)
Friday
- Begin with 5 – 10 min shadow boxing warm-up
- ** Each circuit repeat 3 – 5 times
- Circuit 1
o Clean and press (20 reps)
o Bosu ball push ups
o Wide grip pull up
- Circuit 2
o Under hand close grip pull up (20 reps)
o Clapping push ups (20 reps)
o Hanging leg raises (20 reps)
- Circuit 3
o Step ups (upper body) – (20 reps)
o Halos (15 R/L)
o Burpees (10 reps)
o Mountain climber (1 minute)
- Circuit 4
o Wall ball (2 minutes)
o Russian twist
o Hyper extensions
o TRX body weight row
Week 2 (lower Body emphasis)
Monday
- Begin with jump rope warm up
**All circuits for this day are to be repeated 4-5 times.
- Circuit 1
o Box jumps
o Step ups
o Plank hold (1 minute)
- Circuit 2
o Tabata body weight squats
o Duck walk
o Shadow boxing (2 minute)
- Circuit 3
o Stair run (3 flights)
o Wall sit
o Back down stairs
o Russian Twist
- Circuit 4
o 100 meter sprints (with a parachute or resistance) with 30 sec rests
Wednesday
- Being with shadow boxing warm-up (5 – 10 Minutes)
- Circuit 1 (repeat 3-5 times)
o Machine rower 100 meters
o Close stance push ups (20)
o V-ups (30 – 50 reps)
- Circuit 2 (repeat 3 -5 times)
o Walking push ups
o TRX bodyweight row
o Hanging leg raises
- Circuit 3 (repeat 3 -5 times)
o Overhead barbell Press
o Machine rower (2 minutes)
o Mountain climber (1 minute)
- Circuit 4
o Push ups to failure
o Pull ups to failure
Friday
- warm up with 5 minute of jump rope
- Circuit 1 (repeat 3 – 5 times)
o Deadlift (20 reps)
o Hindu squat
o Incline crunches (30 reps)
- Circuit 2 (repeat 3 – 5 times)
o Running against resistance bands (20 reps)
o Weighted squats (20 reps)
o Russian twist (50 twists)
- Circuit 3 (Repeat 3 – 5 times)
o Pistol squats 12 each leg
o Bear crawl (100 feet)
o Duck walk (100 feet)
- Circuit 4 (repeat 2 times)
o Hill run
o Tabata bodyweight squats
- Finish the workout with a parachute run to failure
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