maximum fitness workout charts

WEEK 1 - MondayUPPER BODY

Push/PullWalk/Run………….1 mile

1-2-3-4-5-4-3-2-1Pullup/Dip x 2

Beginners: Use assisted pull-ups/dips if needed

Alternating circuit:Push-ups/Dips/StomachRepeat 3 times:Reg. Crunches …………….10Push-Ups…………………….10Rev. Crunches …………….10Chair Dips…………………….10

Stomach exercise: *10 seconds hold for each rep

TuesdayLOWER BODY

Run/walk

Repeat 3 times:Walk/run ……………… 3:00½ Squats …………………20½ Lunges………………20/legHeel Raises ……………..30Leg stretch……………..2:00ThighHamstringCalves

Cool down walk/jog…..5:00

WednesdayPT DAY OFF

Stretch ……………………15:00

Run/walkRunning/walking.....20-30 minutes

ThursdayUPPER BODY

Push/Pull exercise:2-4-6-8-10-8-6-4-2Pull-ups/Push-ups

Dips…………………………10-15Adv. Crunches …..10 (1 sec. holds)

Beginners: Use assisted pull-ups/dips, knee push-ups if needed

Stomach exercisesCrunches………10 x 10 secsL/R crunches….10 x 10 secsSide crunches………..2 x 25Rev. Crunches ………….20

FridayLOWER BODY

Run/Walk

Repeat 3 times:Walk/run…………………3:00½ Squats………………….20½ Lunges………………20/legHeel Raises….…………..30Leg stretch……………….2:00ThighHamstringCalves

Cool down walk/jog ….5:00Stretch…………………….10:00

SaturdayFULL UPPER BODY

Repeat MondayExcept Bike 20:00 instead of walking

WEEK 2 - MondayUPPER BODY

Push/PullWalk/Run………….1 mile

1-2-3-4-5-4-3-2-1Pullup/Dip x 2

Beginners: Use assisted pull-ups/dips if needed

Alternating circuit:Push-ups/Dips/StomachRepeat 3 times:Reg. Crunches …………….10Push-Ups…………………….10Rev. Crunches …………….10Chair Dips…………………….10

Stomach exercise: *10 seconds hold for each rep

TuesdayLOWER BODY

Run/walk

Repeat 3 times:Walk/run ……………… 3:00½ Squats …………………20½ Lunges………………20/legHeel Raises ……………..30Leg stretch……………..2:00ThighHamstringCalves

Cool down walk/jog…..5:00

WednesdayPT DAY OFF

Stretch ……………………15:00

Run/walkRunning/walking.....20-30 minutes

ThursdayUPPER BODY

Push/Pull exercise:2-4-6-8-10-8-6-4-2Pull-ups/Push-ups

Dips…………………………10-15Adv. Crunches …..10 (1 sec. holds)

Beginners: Use assisted pull-ups/dips, knee push-ups if needed

Stomach exercisesCrunches………10 x 10 secsL/R crunches….10 x 10 secsSide crunches………..2 x 25Rev. Crunches ………….20

FridayLOWER BODY

Run/Walk

Repeat 3 times:Walk/run…………………3:00½ Squats………………….20½ Lunges………………20/legHeel Raises….…………..30Leg stretch……………….2:00ThighHamstringCalves

Cool down walk/jog ….5:00Stretch…………………….10:00

SaturdayFULL UPPER BODY

Repeat MondayExcept Bike 20:00 instead of walking

WEEK 3 - MondayUPPER BODY PUSH/PULL DAY

Push-up/Crunch superset:5 cycles of:Regular ……………………….5Reg. crunch…………………15Wide……………………………5Rev. crunch…………………15Tricep ………………………….5½ situps……………………….15

Pull-ups:Regular grip……1,2,3,4,5,6Reverse grip..…6,5,4,3,2,1Assisted pull-ups for beginners

Ab Exercises:Reg. Crunches ……………25Rev. Crunches…………….25R. Crunches…………………25L. Crunches………………….25½ Situps……………………….25

Pushup/Jumping Jacks supersetRepeat 10 x’s:Jumping Jacks …………….10Push-ups…………………..5-10

TuesdayLOWER BODY

Run/Walk/Bike 20 minutes

Squats ………………..3 x 20Lunges ………………..3 x 10Calves…………………..3 x 25Jumping Jacks ………3 x 20Side Crunches ………4 x 25L/R Crunches ……...4 x 25

WednesdayPT DAY OFF

Stretch ……………………15:00

Run/walk20-30 minutes of running/walkingWalk……………………..20 ydsRun ………………………20 ydsRepeat for 20-30 minutes

ThursdayUPPER BODY

Push/PullRepeat 5 times: (non-stop)Pull-ups ………………..5-10Push-ups ………………10-20Crunches….10 x 5 secondsDips ………………………..10Jog 1:00 or jumping jacks :30(Beginners – assisted pull-ups/dips /knee push-ups – if needed)

Biking …………….20 minutes

Ab workoutRepeat 2-3 times:Reg. Crunches …………….25Rev. Crunches ……………..25Alt. reg/rev. crunches …25 eachLeft leg lever crunches…25Right leg lever crunches.25

FridayNO PT

Stretch …………..rest today

Get ready for Saturday full body workout!!

SaturdayFULL BODY

Walk/Run ………………15:00Repeat exercises …… 3 x’sPush-ups………………10-20Squats ………………….10-20Dips ……………………..10-20Lunges ……….….10-15/legCrunches .................2 x 25 (regular/reverse)Heel raises ………………….20Pull-ups …………………10-15Crunches ………………2 x 25 (left/right)

3:00 bike or run

Full body Stretch

WEEK 4 - MondayUPPER BODY PUSH/PULL DAY

Push-up/Crunch superset:5 cycles of:Regular ……………………….5Reg. crunch…………………15Wide……………………………5Rev. crunch…………………15Tricep ………………………….5½ situps……………………….15

Pull-ups:Regular grip……1,2,3,4,5,6Reverse grip..…6,5,4,3,2,1Assisted pull-ups for beginners

Ab Exercises:Reg. Crunches ……………25Rev. Crunches…………….25R. Crunches…………………25L. Crunches………………….25½ Situps……………………….25

Pushup/Jumping Jacks supersetRepeat 10 x’s:Jumping Jacks …………….10Push-ups…………………..5-10

TuesdayLOWER BODY

Run/Walk/Bike 20 minutes

Squats ………………..3 x 20Lunges ………………..3 x 10Calves…………………..3 x 25Jumping Jacks ………3 x 20Side Crunches ………4 x 25L/R Crunches ……...4 x 25

WednesdayPT DAY OFF

Stretch ……………………15:00

Run/walk20-30 minutes of running/walkingWalk……………………..20 ydsRun ………………………20 ydsRepeat for 20-30 minutes

ThursdayUPPER BODY

Push/PullRepeat 5 times: (non-stop)Pull-ups ………………..5-10Push-ups ………………10-20Crunches….10 x 5 secondsDips ………………………..10Jog 1:00 or jumping jacks :30(Beginners – assisted pull-ups/dips /knee push-ups – if needed)

Biking …………….20 minutes

Ab workoutRepeat 2-3 times:Reg. Crunches …………….25Rev. Crunches ……………..25Alt. reg/rev. crunches …25 eachLeft leg lever crunches…25Right leg lever crunches.25

FridayNO PT

Stretch …………..rest today

Get ready for Saturday full body workout!!

SaturdayFULL BODY

Walk/Run ………………15:00Repeat exercises …… 3 x’sPush-ups………………10-20Squats ………………….10-20Dips ……………………..10-20Lunges ……….….10-15/legCrunches .................2 x 25 (regular/reverse)Heel raises ………………….20Pull-ups …………………10-15Crunches ………………2 x 25 (left/right)

3:00 bike or run

Full body Stretch

WEEK 5 – MondayWalk ………………………. 5:00Stretch ……………………10:00

FULL BODY

Push/Pull DayRepeat 3 x’sPush-ups…………………….10Squats ………………………..10Chair Dips ……………………8Lunges ………………...10/legPull-ups ………………………10Calves …………………………10

Repeat abs 2x’s

Abs/lower backReg. crunches …………….25Rev.crunches………………25Left crunches………………25Right crunches.…………..25Belly flutterkicks…..…….20R.arm/L.leg lifts……………20

TuesdayPT DAY OFF

Stretch ……………………15:00

Run/walkRunning/walking …. 20-30 minutes

WednesdayWalk…………………………5:00Stretch…………………….10:00

UPPER BODY CIRCUIT TRAININGRepeat 2 x’sPush-ups…………………10-15Crunches………………………20Lower back#1……………….20Pull-ups………………………..15Rev.crunches……………….20Rev.pull-ups…………………15Crunches………………………20Dips………………………………10Rev.crunches……………….20Lower back#1……………….10Crunches………………………20Lower back#2……………….20Arm Haulers…………………20Rev.crunches……………….20Lower back#3……………….20

ThursdayWalk …………………………5:00Stretch……………………..10:00

LEGS/LOVE HANDLES CIRCUIT TRAININGRepeat 3 x’sSquats………………………….20L.crunches……………………20Lunges……………………..10/legR.crunches……………………20Heel raise……………………..30L.crunches…………………….20*Walk/jog or bike …… 2:00

Belly flutterkicks……….2 x 20R.arm/L.leg lifts………..2 x 20Stretch legs ………………10:00

*Walk/jog/bike around house/in yard etc. for 2:00 each set. Helps loosen the legs.

FridayPT DAY OFF

Stretch …………………..15:00

Run/walk20-30 minutes of running/walking

SaturdayWalk ……………………….5:00Stretch ………………… 10:00

FULL BODY CIRCUITRepeat 2 x’sPush-ups ……………… 10-15Squats ……………………….20Crunches …………………..20Lower back#1 ……………20Pull-ups ……………………..15Lunges …………………10/legRev.crunches…………….20Calves …………………..25/legPush-ups ……………….10-15Dips ……………………………10Rev.crunches …………….20Lower back #2…………….10Squats ………………………..20Arm Haulers ……………….20Rev.crunches ……………..20Lunges …………………10/legCrunches ……………………20

WEEK 6 – MondayWalk ………………………. 5:00Stretch ……………………10:00

FULL BODY

Push/Pull DayRepeat 3 x’sPush-ups…………………….10Squats ………………………..10Chair Dips ……………………8Lunges ………………...10/legPull-ups ………………………10Calves …………………………10

Repeat abs 2x’s

Abs/lower backReg. crunches …………….25Rev.crunches………………25Left crunches………………25Right crunches.…………..25Belly flutterkicks…..…….20R.arm/L.leg lifts……………20

TuesdayPT DAY OFF

Stretch ……………………15:00

Run/walkRunning/walking …. 20-30 minutes

WednesdayWalk…………………………5:00Stretch…………………….10:00

UPPER BODY CIRCUIT TRAININGRepeat 2 x’sPush-ups…………………10-15Crunches………………………20Lower back#1……………….20Pull-ups………………………..15Rev.crunches……………….20Rev.pull-ups…………………15Crunches………………………20Dips………………………………10Rev.crunches……………….20Lower back#1……………….10Crunches………………………20Lower back#2……………….20Arm Haulers…………………20Rev.crunches……………….20Lower back#3……………….20

ThursdayWalk …………………………5:00Stretch……………………..10:00

LEGS/LOVE HANDLES CIRCUIT TRAININGRepeat 3 x’sSquats………………………….20L.crunches……………………20Lunges……………………..10/legR.crunches……………………20Heel raise……………………..30L.crunches…………………….20*Walk/jog or bike …… 2:00

Belly flutterkicks……….2 x 20R.arm/L.leg lifts………..2 x 20Stretch legs ………………10:00

*Walk/jog/bike around house/in yard etc. for 2:00 each set. Helps loosen the legs.

FridayPT DAY OFF

Stretch …………………..15:00

Run/walk20-30 minutes of running/walking

SaturdayWalk ……………………….5:00Stretch ………………… 10:00

FULL BODY CIRCUITRepeat 2 x’sPush-ups ……………… 10-15Squats ……………………….20Crunches …………………..20Lower back#1 ……………20Pull-ups ……………………..15Lunges …………………10/legRev.crunches…………….20Calves …………………..25/legPush-ups ……………….10-15Dips ……………………………10Rev.crunches …………….20Lower back #2…………….10Squats ………………………..20Arm Haulers ……………….20Rev.crunches ……………..20Lunges …………………10/legCrunches ……………………20

WEEK 7 – MondayWalk …………………………5:00Stretch……………………..10:00Push-ups……………..10,10,10(wide, regular, close)

Bike or Walk………………3:00Regular crunches …………10(10 second holds)Dips ……………………………..15

Bike or Walk ……………..3:00Reverse crunches ………..10(5 second holds)Crunches ..……………..4 x 25

Bike or Walk …………….3:00Shoulder circles………..1:00(up, front, side, military)

Belly flutterkicks …….2 x 20R.arm/L.leg lifts……….2 x 20

Walk or bike ………………5:00Stretch……………………….5:00

TuesdayWalk ……………………..5:00Stretch ………………..10:00

LEGS, BACK AND ABS

Alternate pull-ups/absPull-ups……………….3 x 15(regular or assisted)Side crunches………3 x 20(w/outer thigh lifts)

Bike or walk ………….4:00

Alternate pull-ups/absReverse pull-ups …3 x 15Side crunches ……..3 x 20(w/inner thigh lifts)


Alternate leg exerciseSquats …………………3 x 15Lunges…………..3 x 10/legHeel raises…………..3 x 20Bike ………………………4:00Stretch…………………….5:00

WednesdayPT DAY OFF

Walk ……………………….20:00Stretch ……………………10:00

ThursdayNew warmupRepeat 10 times in 5:00:Jumping jacks ………………10Push-ups…………………..5-10

Upper body stretch

Upper body:Push/Pull exercise

2-4-6-8-10-8-6-4-2Pull-ups/Push-ups

Repeat 2 times:Change grip on reverse side of pyramid

FridayLEGS AND LOVEHANDLES

Repeat 4 times:Bike or walk………………5:00Squats……………………….1:00Lunges……………………….1:00Calves…………………………1:00

Love handlesRepeat 3 times:Side crunches……………….25(w/inner thigh lifts)L/R Crunches ……………….25Outer thigh leg lifts……….25

Swimmers……………………20R.arm /L. leg lifts …………20

SaturdayJumping jacks/push-upWarmup…………………5:00Stretch…………………..10:00

CARDIO OPTION DAY

Walk/run………………..30:00Or Bike ………………….30:00(see bike workouts)Or swim………………….30:00

Or challenge yourself with 2 of the 3 options

Cool down/stretch 10:00

WEEK 8 – MondayWalk …………………………5:00Stretch……………………..10:00Push-ups……………..10,10,10(wide, regular, close)

Bike or Walk………………3:00Regular crunches …………10(10 second holds)Dips ……………………………..15

Bike or Walk ……………..3:00Reverse crunches ………..10(5 second holds)Crunches ..……………..4 x 25

Bike or Walk …………….3:00Shoulder circles………..1:00(up, front, side, military)

Belly flutterkicks …….2 x 20R.arm/L.leg lifts……….2 x 20

Walk or bike ………………5:00Stretch……………………….5:00

TuesdayWalk ……………………..5:00Stretch ………………..10:00

LEGS, BACK AND ABS

Alternate pull-ups/absPull-ups……………….3 x 15(regular or assisted)Side crunches………3 x 20(w/outer thigh lifts)


Alternate pull-ups/absReverse pull-ups …3 x 15Side crunches ……..3 x 20(w/inner thigh lifts)


Alternate leg exerciseSquats …………………3 x 15Lunges…………..3 x 10/legHeel raises…………..3 x 20Bike ………………………4:00Stretch…………………….5:00

WednesdayPT DAY OFF

Walk ……………………….20:00Stretch ……………………10:00

ThursdayNew warmupRepeat 10 times in 5:00:Jumping jacks ………………10Push-ups…………………..5-10

Upper body stretch

Upper body:Push/Pull exercise

2-4-6-8-10-8-6-4-2Pull-ups/Push-ups

Repeat 2 times:Change grip on reverse side of pyramid

FridayLEGS AND LOVEHANDLES

Repeat 4 times:Bike or walk………………5:00Squats……………………….1:00Lunges……………………….1:00Calves…………………………1:00

Love handlesRepeat 3 times:Side crunches……………….25(w/inner thigh lifts)L/R Crunches ……………….25Outer thigh leg lifts……….25

Swimmers……………………20R.arm /L. leg lifts …………20

SaturdayJumping jacks/push-upWarmup…………………5:00Stretch…………………..10:00

CARDIO OPTION DAY

Walk/run………………..30:00Or Bike ………………….30:00(see bike workouts)Or swim………………….30:00

Or challenge yourself with 2 of the 3 options

Cool down/stretch 10:00

WEEK 9 - MondayJog/Walk……………………5:00Stretch………………………5:00

Repeat 2 x’s if too easy

1-2-3-4-5-4-3-2-1Upper body PT

FULL UPPER BODYPull-ups …………………….. x 2Push-ups…………………… x 4Crunches ………………….. x 5Dips ………………………….. x 4Beginners: Use assisted dips/pull-ups and knee push-ups

Belly flutterkicks …………..20R.arm / L.leg lifts ………….20

Jog/bike …………………20:00

Stretch

TuesdayWarmup …….repeat 10x’sJumping jacks……………10½ Squats …………………..10

LOWER BODY-ABSSquats………………….3 x 20L/R crunches………...3 x 40Run/bike………………..3:00Lunges……………3 x 10/legL/R crunches …………3 x 40Run/Bike ………………..3:00Calves …………………3 x 25Side crunches ………. x 40

Run/Bike…………………3:00

Belly flutterkicks……..20R.arm/L.leg lifts……….20

Stretch……………………5:00

Wednesday

PT DAY OFFJog/walk …………………20:00Stretch…………………….10:00

ThursdayWarmup……….repeat 10x’sJumping jacks…………….10Push-ups ……………………10

Repeat 5-10 times

UPPER BODY PUSH/ABSWide push-ups……………5-10Reg.crunches……………….20Reg.push-ups………………5-10Rev.crunches……………….20Tricep push-ups…………5-10½ Situps………………………..20

Belly flutterkicks………….20R.arm/L.leg lifts……………20

Jog/bike ……………………20:00

Stretch

FridayJog/Walk………………….5:00Stretch …………………….5:00

Repeat 4 times

LEGS AND BACKBelly flutterkicks…………..20R.arm/L.leg lifts…………….20Squats………………….20 repsLunges ………………….10 repsCalves…………………..20 repsL/R crunches ………………..25Side crunches ……………….25(both sides on abs)

Jog/bike …………………20:00

Stretch

SaturdayRepeat 5-10 x’sJumping jacks …………..10Pushup ……………………5-10Stretch …………………..10:00

UPPER BODY CIRCUITRepeat 3 x’sPush-ups………………….15Crunches …………………20Lower back#1…………...20Pull-ups ………………..10-15Rev.crunches …………..20Wide Push-ups ……...10-15Dips ……………………..10-15Rev.crunches……………20Lower back #2…………..10Arm Haulers ……………..20Rev.pull-ups …………10-15Rev.crunches ……………20Crunches ………………….20

*Use knee push-ups, assisted dips and pull-ups if needed

WEEK 10 - MondayJog/Walk……………………5:00Stretch………………………5:00

Repeat 2 x’s if too easy

1-2-3-4-5-4-3-2-1Upper body PT

FULL UPPER BODYPull-ups …………………….. x 2Push-ups…………………… x 4Crunches ………………….. x 5Dips ………………………….. x 4Beginners: Use assisted dips/pull-ups and knee push-ups

Belly flutterkicks …………..20R.arm / L.leg lifts ………….20

Jog/bike …………………20:00

Stretch

TuesdayWarmup …….repeat 10x’sJumping jacks……………10½ Squats …………………..10

LOWER BODY-ABSSquats………………….3 x 20L/R crunches………...3 x 40Run/bike………………..3:00Lunges……………3 x 10/legL/R crunches …………3 x 40Run/Bike ………………..3:00Calves …………………3 x 25Side crunches ………. x 40

Run/Bike…………………3:00

Belly flutterkicks……..20R.arm/L.leg lifts……….20

Stretch……………………5:00

Wednesday

PT DAY OFFJog/walk …………………20:00Stretch…………………….10:00

ThursdayWarmup……….repeat 10x’sJumping jacks…………….10Push-ups ……………………10

Repeat 5-10 times

UPPER BODY PUSH/ABSWide push-ups……………5-10Reg.crunches……………….20Reg.push-ups………………5-10Rev.crunches……………….20Tricep push-ups…………5-10½ Situps………………………..20

Belly flutterkicks………….20R.arm/L.leg lifts……………20

Jog/bike ……………………20:00

Stretch

FridayJog/Walk………………….5:00Stretch …………………….5:00

Repeat 4 times

LEGS AND BACKBelly flutterkicks…………..20R.arm/L.leg lifts…………….20Squats………………….20 repsLunges ………………….10 repsCalves…………………..20 repsL/R crunches ………………..25Side crunches ……………….25(both sides on abs)

Jog/bike …………………20:00

Stretch

SaturdayRepeat 5-10 x’sJumping jacks …………..10Pushup ……………………5-10Stretch …………………..10:00

UPPER BODY CIRCUITRepeat 3 x’sPush-ups………………….15Crunches …………………20Lower back#1…………...20Pull-ups ………………..10-15Rev.crunches …………..20Wide Push-ups ……...10-15Dips ……………………..10-15Rev.crunches……………20Lower back #2…………..10Arm Haulers ……………..20Rev.pull-ups …………10-15Rev.crunches ……………20Crunches ………………….20

*Use knee push-ups, assisted dips and pull-ups if needed

WEEK 11 - MondayWarmup ….repeat 5-10 x’sJumping jacks………………10Push-ups …………………….10

UPPER BODY PT

1-2-3-4-5-4-3-2-1

1. Pull-ups ………. x 12. Push-ups………x 23. Abs ……………… x 34. Dips ……………… x 2

TuesdayWarmup……..repeat 10x’sJumping jacks…………….10½ Squats ……………………10

LEG/AB WORKOUTRepeat 3-4 timesSquats ……………………….20Lunges ………………………20Calf raise……………………25Side crunches 25 each side

BIKEPush/pull peddle 1:00/1:00 for 20-30 minutesPush……………………….1:00Pull…………………………1:00Alternating every 1:00(need straps for feet to pull)

WednesdayWarmup…….repeat 5-10x’sJumping jacks ………………10Push-ups ……………………..10

CHEST/ABS25-1 push-ups50-2 crunches of choice1st set … 25 push-ups / 50 crunches2nd set … 24 push-ups / 48 crunches3rd set … 23 push-ups / 46 crunchesAll the way to 1 on push-ups and 2 on abs25 total sets

Jog/bike ………..20 minutesStretch

ThursdayWarmup ……..repeat 5-10’sJumping jacks……………..10Stretch 15 seconds each stretch

UPPER BODYRepeat 2 times50 pull-ups in as few sets as possible(do assisted if needed)

Ab day-off

Jog/bike ……………….20:00Stretch

FridayWarmup……….repeat 10x’sJumping jacks …………….10½ Squats …………………….10

LEG SUPERSETRepeat 2-3 timesJog/walk………………. ½ mileSquats ………………………..20½ Squats …………………….204-count squats ……………10Walking squats ……10/sideLunges …………….10-20/legWalking lunges…..20 stepsCalves regular ……………..20Calves – toe in……………..20Calves – toe out……………20Calves – bent knee……….20

Stretch……………………...3:00

SaturdayRepeat ……………….5-10 x’sJumping jacks ………….10Pushups……………….5-10Stretch………………….10:00

UPPER BODY PT CIRCUITRepeat 2 times (no rest)Pull-ups …… max + 3 negsAbs …………….max in 2:00Dips…………...max + 3 negsAbs ……………..max in 2:00Push-ups …… max in 2:00Abs …………….. max in 2:00

Jog/bike ………………..20:00

Stretch

WEEK 12 - MondayWarmup ….repeat 5-10 x’sJumping jacks………………10Push-ups …………………….10

UPPER BODY PT

1-2-3-4-5-4-3-2-1

5. Pull-ups ………. x 16. Push-ups………x 27. Abs ……………… x 38. Dips ……………… x 2

TuesdayWarmup……..repeat 10x’sJumping jacks…………….10½ Squats ……………………10

LEG/AB WORKOUTRepeat 3-4 timesSquats ……………………….20Lunges ………………………20Calf raise……………………25Side crunches 25 each side

BIKEPush/pull peddle 1:00/1:00 for 20-30 minutesPush……………………….1:00Pull…………………………1:00Alternating every 1:00(need straps for feet to pull)

WednesdayWarmup…….repeat 5-10x’sJumping jacks ………………10Push-ups ……………………..10

CHEST/ABS25-1 push-ups50-2 crunches of choice1st set … 25 push-ups / 50 crunches2nd set … 24 push-ups / 48 crunches3rd set … 23 push-ups / 46 crunchesAll the way to 1 on push-ups and 2 on abs25 total sets

Jog/bike ………..20 minutesStretch

ThursdayWarmup ……..repeat 5-10’sJumping jacks……………..10Stretch 15 seconds each stretch

UPPER BODYRepeat 2 times50 pull-ups in as few sets as possible(do assisted if needed)

Ab day-off

Jog/bike ……………….20:00Stretch

FridayWarmup……….repeat 10x’sJumping jacks …………….10½ Squats …………………….10

LEG SUPERSETRepeat 2-3 timesJog/walk………………. ½ mileSquats ………………………..20½ Squats …………………….204-count squats ……………10Walking squats ……10/sideLunges …………….10-20/legWalking lunges…..20 stepsCalves regular ……………..20Calves – toe in……………..20Calves – toe out……………20Calves – bent knee……….20

Stretch……………………...3:00

SaturdayRepeat ……………….5-10 x’sJumping jacks ………….10Pushups……………….5-10Stretch………………….10:00

UPPER BODY PT CIRCUITRepeat 2 times (no rest)Pull-ups …… max + 3 negsAbs …………….max in 2:00Dips…………...max + 3 negsAbs ……………..max in 2:00Push-ups …… max in 2:00Abs …………….. max in 2:00

Jog/bike ………………..20:00

Stretch

WEEK 13 - MondayWarmup ….repeat 5-10 x’sJumping jacks……………….10Push-ups ……………………..10

SPARTAN RUNRun 1 mile100 push-ups100 abs of choiceRun 1 mile75 push-ups75 abs of choiceRun 1 mile50 push-ups50 abs of choice

(Do PT in as few sets as possible)

TuesdayWarmup ….repeat 10 x’sJumping jacks……………10½ Squats …………………..10

LEG/BIKE PTRepeat 4 timesSquats …………………….1:00Walking lunges ……….1:00Calves……………………..1:00Bike ………………………..3:00

WednesdayWarmup …..repeat 5-10x’sJumping jacks …………….10Push-ups …………………….10

MEGA-MAX WORKOUTPull-ups Push-ups Dips

1.Max Max Max2.Max-2 Max-10 Max-43.Max-4 Max-20 Max-84.Max-6 Max-30 Max-125.Max-8 Max-40 Max-16(no rest from exercise to exercise)

Sprint/Run50 yd sprint/50 yd jogFor 10,20,30 minutes

ThursdayWarmup …….repeat 5-10’sJumping jacks…………….10Stretch 15 seconds each stretch

UPPER BODYY

Bike/Lifecycle pyramidLevel…………………….1-12-11:00 each level (manual mode)Total time: 23 minutes

BikePush/pull peddle1:00/1:00……20-30 minutesPush………………………….1:00Pull…………………………….1:00Alternating every 1:00(need straps for feet to pull)

FridayWarmup ……. Repeat 10x’sJumping jacks ……………..10½ Squats ……………………..10

LEG SUPERSETRepeat 3 timesJog/walk……………….. ¼ mileSquats ………………………….20½ Squats ………………………204-count squats …………….10Walking squats …….10/sideJog/walk………………… ¼ mileLunges ………………10-20/legWalking lunges…… 20 stepsJog/walk……………….. ¼ mileCalves regular ……………..20Calves – toe in……………..20Calves – toe out……………20Calves – bent knee……….20

Stretch……………………….3:00

SaturdayRepeat ……………..5-10x’sJumping jacks……………10Pushup…………………….5-10

Swim/PTRepeat 10 timesSwim (choice) ………..100mPush-ups ……………..10-20Abs of choice …………..20Pullouts …………………….5

AND/OR

Sprint/PTRepeat 10 timesPull-ups ……………………..10Push-ups ……………………20Abs of choice ……………..30Run ……………………100yds

Stretch …………………..10:00

WEEK 14 - MondayWarmup/Stretch

UPPER BODY – PUSH/PULL DAY

PT PYRAMIDPull-ups ………………….1-10-1Push-ups ………………..2-20-2Abs of choice………..5-50-5

Running3 mile track workoutJog……. 1 mile in 7:00-8:00Sprint……………………. ¼ mileJog ……………. ¼ mile in 2:00Sprint ………………….. ¼ mileJog …………… ¼ mile in 2:00Sprint ………………… 1/8 mileJog ………… 1/8 mile in 1:00Sprint ………………… 1/8 mileJog ………… 1/8 mile in 1:00Sprint ………………… 1/8 mileJog ………… 1/8 mile in 1:00Sprint ………………… 1/8 mile

TuesdayWarmup/Stretch

LOWER BODY

Bike (or jog) mixed with leg PTRepeat 3 timesBike ………………………5:00Squats…………………..1:00Lunges…………………..1:00Calves…………………..1:00Abs max ……………..2:00**abs – can be your choice of:situps, ½ situps or crunches

Swim ………………… 1000mSwim……..500m with finsSwim….500m without finsStroke of choiceSide or freestyle stroke

Cool down/Stretch

WednesdayWarmup/Stretch

SWIM/RUN/BIKE DAY

Swim sprintsRepeat 10 times:Sprint ……………………..100m50m slow (catch breath)(1500m total)

Abs Love handlesRepeat 4 times:Side-crunches …….25 /sideLower back flutters 20 sec

Bike (lifecycle pyramid)Level 1-12-11:00 each level of pyramid(manual mode)Total time: 23 minutes

Or Running workout

Cool down/Stretch

ThursdayWarmup/Stretch

UPPER BODY

Push/Pull exerciseRepeat 10 times:Jumping jacks ………………10Push-ups ……………………..10

Upper body PT**10 Supersets**Pull-ups…………………………8Push-ups………………………20Abs of choice .……………..20Dips………………………………10

Cool down/Stretch

FridayWarmup/Stretch

LOWER BODY – RUN/WALK

Running/Leg PTJog…………………………1 mileSprint …………………. ¼ mileSquats ………………………20Lunges ……………………10/legJog…………… ¼ mile in 2:00Sprint …………………. ¼ mileSquats ………………………20Lunges ……………………10/legJog…………… ¼ mile in 2:00Sprint ………………… 1/8 mileSquats ………………………20Lunges ……………………10/legJog……………1/8 mile in 1:00Sprint ………………… 1/8 mileSquats ………………………20Lunges ……………………10/legJog……………1/8 mile in 1:00

No abs today

SaturdayWarmup/Stretch

FULL UPPER BODY

Repeat 10 times:Jumping jacks …………..10Push-ups ………………….10

50 pull-ups in as few sets as possible (goal 2-3)

Swim/ptRepeat 5-10 times:Sprint ……………………100mPush-ups………………10-20Abs of choice ……….20-30

Cool down/Stretch

Jog ………… 1/8 mile in 1:00



PT PYRAMIDPull-ups ………………….1-10-1Push-ups ………………..2-20-2Abs of choice………..5-50-5

Running3 mile track workoutJog……. 1 mile in 7:00-8:00Sprint……………………. ¼ mileJog ……………. ¼ mile in 2:00Sprint ………………….. ¼ mileJog …………… ¼ mile in 2:00Sprint ………………… 1/8 mileJog ………… 1/8 mile in 1:00Sprint ………………… 1/8


LOWER BODY

Bike (or jog) mixed with leg PTRepeat 3 timesBike ………………………5:00Squats…………………..1:00Lunges…………………..1:00Calves…………………..1:00Abs max ……………..2:00**abs – can be your choice of:situps, ½ situps or crunches

Swim ………………… 1000mSwim……..500m with finsSwim….500m without finsStroke of choiceSide or freestyle stroke


SWIM/RUN/BIKE DAY

Swim sprintsRepeat 10 times:Sprint ……………………..100m50m slow (catch breath)(1500m total)

Abs Love handlesRepeat 4 times:Side-crunches …….25 /sideLower back flutters 20 sec

Bike (lifecycle pyramid)Level 1-12-11:00 each level of pyramid(manual mode)Total time: 23 minutes

Or Running workout


UPPER BODY

Push/Pull exerciseRepeat 10 times:Jumping jacks ………………10Push-ups ……………………..10

Upper body PT**10 Supersets**Pull-ups…………………………8Push-ups………………………20Abs of choice .……………..20Dips………………………………10

Cool down/Stretch



Running/Leg PTJog…………………………1 mileSprint …………………. ¼ mileSquats ………………………20Lunges ……………………10/legJog…………… ¼ mile in 2:00Sprint …………………. ¼ mileSquats ………………………20Lunges ……………………10/legJog…………… ¼ mile in 2:00Sprint ………………… 1/8 mileSquats ………………………20Lunges ……………………10/legJog……………1/8 mile in 1:00Sprint ………………… 1/8 mile


FULL UPPER BODY

Repeat 10 times:Jumping jacks …………..10Push-ups ………………….10

50 pull-ups in as few sets as possible (goal 2-3)

Swim/ptRepeat 5-10 times:Sprint ……………………100mPush-ups………………10-20Abs of choice ……….20-30

Cool down/Stretch

mileJog ………… 1/8 mile in 1:00Sprint ………………… 1/8 mileJog ………… 1/8 mile in 1:00Sprint ………………… 1/8 mileJog ………… 1/8 mile in 1:00

Cool down/Stretch Cool down/Stretch Squats ………………………20Lunges ……………………10/legJog……………1/8 mile in 1:00

No abs today


FULL BODY CIRCUITRepeat 3 timesJumping jacks…………..10-20Pull-ups ……………………maxPush-ups………………….10-20Squats w/heel raise ..20-30Repeat 3 timesJumping jacks …………10-20Pull-ups …………………..5-10Dips ……………………….10-20Lunges………..10-20 per legRepeat 3 timesJumping jacks ………..10-20


RUN-SWIM-RUN1.Run ……………. 2 miles2.Swim 1000m with or w/o fins3.Run……………….2miles

Cool down/Stretch


LEG/ABS/RUN DAYSpartan runRun………………………. 1 mileSquats with heel raise…50Abs of choice……………100Run………………………..1 mileWalking lunges……40 stepsAbs of choice…………….75Run………………………..1 mileSquats w/heel raises….30Steps – walking lunges..20Abs of choice …………….50

Cool down/Stretch


SWIM PT – UPPER BODYPush/Pull exerciseRepeat 10 times 100 yardsPullouts ………………………5Push-ups…………………..10-20Abs………………………….20-30

Cool down/Stretch


LOWERBODY – BIKE/RUN OR WALKRepeat 3 times …. Total 30 minutes*Bike, walk or run ……5:00Squats ……………………….1:00Lunges……………………….1:00Calves ……………………….1:00Reg/Rev.crunches……..1:00Stretch legs ……………….1:00*best with lifecycle

NO ABS TODAY


FULL UPPER BODY10-20 minutes of:Sprint…………………… 50 ydsJog or walk………… 50 yds

SPRINTS20m……………… ½ pace x 220m ……….. full sprint x 340m ……….…… ¾ pace x 240m ………… full sprint x 360m ………… full sprint x 580m ………… full sprint x 3100m ………. full sprint x 3(rest = walk back to

Tricep push-ups……..10-20Pull-ups ………………….5-10Repeat 4 timesReg.crunches………………25Rev.crunches………………25L/R crunches……………….25

Cool down/Stretch

Cool down/Stretchstarting line)

PT PYRAMIDPull-ups …………….1-10-1Push-ups …………..3-30-3Abs of choice …….5-50-5


FULL BODY CIRCUITRepeat 3 timesJumping jacks…………..10-20Pull-ups ……………………maxPush-ups………………….10-20Squats w/heel raise ..20-30Repeat 3 timesJumping jacks …………10-20Pull-ups …………………..5-10Dips ……………………….10-20Lunges………..10-20 per leg


RUN-SWIM-RUN1.Run ……………. 2 miles2.Swim 1000m with or w/o fins3.Run……………….2miles

Cool down/Stretch


LEG/ABS/RUN DAYSpartan runRun………………………. 1 mileSquats with heel raise…50Abs of choice……………100Run………………………..1 mileWalking lunges……40 stepsAbs of choice…………….75Run………………………..1 mileSquats w/heel raises….30Steps – walking lunges..20Abs of choice …………….50


SWIM PT – UPPER BODYPush/Pull exerciseRepeat 10 times 100 yardsPullouts ………………………5Push-ups…………………..10-20Abs………………………….20-30

Cool down/Stretch


LOWERBODY – BIKE/RUN OR WALKRepeat 3 times …. Total 30 minutes*Bike, walk or run ……5:00Squats ……………………….1:00Lunges……………………….1:00Calves ……………………….1:00Reg/Rev.crunches……..1:00Stretch legs ……………….1:00*best with lifecycle


FULL UPPER BODY10-20 minutes of:Sprint…………………… 50 ydsJog or walk………… 50 yds

SPRINTS20m……………… ½ pace x 220m ……….. full sprint x 340m ……….…… ¾ pace x 240m ………… full sprint x 360m ………… full sprint x 580m ………… full sprint x 3

Repeat 3 timesJumping jacks ………..10-20Tricep push-ups……..10-20Pull-ups ………………….5-10Repeat 4 timesReg.crunches………………25Rev.crunches………………25L/R crunches……………….25

Cool down/Stretch

Cool down/Stretch NO ABS TODAY

Cool down/Stretch

100m ………. full sprint x 3(rest = walk back to starting line)

PT PYRAMIDPull-ups …………….1-10-1Push-ups …………..3-30-3Abs of choice …….5-50-5


UPPER BODY – RUN,SWIM

Run – swim/pt – run1.Run……3 miles (18-24:00)2.Repeat 10 timesSwim………………………100mAbs of choice ……………..20Push-ups……………….10-20Pullouts………………………..5

3.Run….3 miles (20-24:00)


BIKE/LOWER BODYRepeat 4 timesBike ………………………3:00Squats…………………..1:00Lunges…………………..1:00Calves.…………………..1:00

Stretch

Cool down/Stretch


UPPER BODY PT/RUN

Spartan runRun……………………….1 milePush-ups (fewest sets) 100Abs of choice……………100

Run ………………………1 milePush-ups ………………….75Abs of choice…………….75


LOWER BODY – SWIM OR WALK

Swim sprints/legs400m warmup/stretch200m x 2 ………………….400m(100m flutterkicks)(100m breast kick only)Squats ……………………2 x 30100m x 4…………………400m


UPPER BODY – PT WITH THE CLOCKNo resting

Alternate each set with:1:00 x 2 ……….situps 50-601:00 x 2 ………push-ups max

::30 x 4 …………situps 25-30::30 x 4 ……..push-ups max


SATURDAY TRIATHLON WORKOUT

Swim……………………1 mileBike ride…………..20 milesRun……………………..5 miles

Cool down/Stretch

Cool down / StretchRun………………………..1 milePush-ups……………………50Abs of choice……………..50

Cool down /Stretch

Lunges ………………4 x 10/leg

Just swim50m x 10…………………500m25m x 12………………….300mTotal………..2000 total yards

Cool down/stretch

::15 x 4 ………..situps 10-15::15 x 4 ………push-ups max

PFT techniques: pace the situps, sprint the push-ups

No run or swim

Cool down/Stretch


UPPER BODY – RUN,SWIM

Run – swim/pt – run1.Run……3 miles (18-24:00)2.Repeat 10 timesSwim………………………100mAbs of choice ……………..20Push-ups……………….10-20Pullouts………………………..5

3.Run….3 miles (20-24:00)



Stretch

Cool down/Stretch


UPPER BODY PT/RUN

Spartan runRun……………………….1 milePush-ups (fewest sets) 100Abs of choice……………100

Run ………………………1 milePush-ups ………………….75Abs of choice…………….75


LOWER BODY – SWIM OR WALK

Swim sprints/legs400m warmup/stretch200m x 2 ………………….400m(100m flutterkicks)(100m breast kick only)Squats ……………………2 x 30100m x 4…………………400m


UPPER BODY – PT WITH THE CLOCKNo resting

Alternate each set with:1:00 x 2 ……….situps 50-601:00 x 2 ………push-ups max

::30 x 4 …………situps 25-30::30 x 4 ……..push-ups max


SATURDAY TRIATHLON WORKOUT

Swim……………………1 mileBike ride…………..20 milesRun……………………..5 miles

Cool down/Stretch

Cool down / StretchRun………………………..1 milePush-ups……………………50Abs of choice……………..50

Cool down /Stretch

Lunges ………………4 x 10/leg

Just swim50m x 10…………………500m25m x 12………………….300mTotal………..2000 total yards

Cool down/stretch

::15 x 4 ………..situps 10-15::15 x 4 ………push-ups max

PFT techniques: pace the situps, sprint the push-ups

No run or swim

Cool down/Stretch


FULL BODY

Push-up/Crunch-superset:15 cycles of:Regular push-up………….10Reg.crunch………………….10Wide push-up……………..10Rev.crunch…………………..10Tricep push-up…………….10L/R crunches……………10/10


CARDIO

Running4 Mile Track WorkJog ……………1 mile in 7:00Three sets of:Sprint……………….. ¼ mileJog …………. ¼ mile in 1:45Six sets of:Sprint …………….. 1/8 mileJog …………… 1/8 mile


FULL BODY

Upper body PT Pull-ups:Each type of pullup for 5 sets of 2,4,6,8,10

1. Regular grip2. Reverse grip3. Close grip4. Wide grip5. Mountain climber


CARDIO

Run-Sprint-RunRun……………………….2 milesSprint…………………….1 mileRun………………………..2 miles

Cool down/Stretch


UPPER BODY

Mega-MAX workout1. Pull-ups2. Push-ups3. Dips

Max out all 1,2,3Max -2, max-10, max-4Max-4, max-20, max-8Max-6, max-30, max-12Max-8, max-40, max-16


FROGMAN – TRIATHLON

Swim w/fins…………..1 mileBike ride…………...20 milesRun in sand on beach 5 miles (if possible)

Cool down/Stretch

Leg/ab workoutRepeat 3-4 times:Squats…………………………20Lunges…………………………20Heel raise…………………….25Crunches……………………..50

1:00

SwimmingHypoxic pyramids2-4-6-8-10-8-6-4-2

100mTotal 900m

Cool down/Stretch

**10 Supersets**Situps ………………………..10Push-ups……………………10Atomic situps……………..10Triceps push-ups………..10Leg levers …………………...10Wide push-ups……………10


Stretch

Cool down/Stretch

No rest – exercise to exercise

Object is to max out on all the exercises on the first set. On the 2nd set, subtract 2 from your max from pull-ups, subtract 10 from you max on push-ups, and subtract 4 from your max on dips. That is your goal for set#2 and so on. Each set gets “easier” on paper, but the goal is total upper body muscle failure.

Cool down/Stretch


FULL BODY

Push-up/Crunch-superset:15 cycles of:Regular push-up………….10Reg.crunch………………….10Wide push-up……………..10Rev.crunch…………………..10Tricep push-up…………….10L/R crunches……………


CARDIO

Running4 Mile Track WorkJog ……………1 mile in 7:00Three sets of:Sprint……………….. ¼ mileJog …………. ¼ mile in 1:45Six sets of:Sprint …………….. 1/8 mile


FULL BODY

Upper body PT Pull-ups:Each type of pullup for 5 sets of 2,4,6,8,10



CARDIO

Run-Sprint-RunRun……………………….2 milesSprint…………………….1 mileRun………………………..2 miles

Cool down/Stretch


UPPER BODY

Mega-MAX workout4. Pull-ups5. Push-ups6. Dips

Max out all 1,2,3Max -2, max-10, max-4Max-4, max-20, max-8Max-6, max-30, max-12


FROGMAN – TRIATHLON

Swim w/fins…………..1 mileBike ride…………...20 milesRun in sand on beach 5 miles (if possible)

Cool down/Stretch

10/10

Leg/ab workoutRepeat 3-4 times:Squats…………………………20Lunges…………………………20Heel raise…………………….25Crunches……………………..50

Jog …………… 1/8 mile 1:00

SwimmingHypoxic pyramids2-4-6-8-10-8-6-4-2

100mTotal 900m

Cool down/Stretch

**10 Supersets**Situps ………………………..10Push-ups……………………10Atomic situps……………..10Triceps push-ups………..10Leg levers …………………...10Wide push-ups……………10


Stretch

Cool down/Stretch

Max-8, max-40, max-16

No rest – exercise to exercise

Object is to max out on all the exercises on the first set. On the 2nd set, subtract 2 from your max from pull-ups, subtract 10 from you max on push-ups, and subtract 4 from your max on dips. That is your goal for set#2 and so on. Each set gets “easier” on paper, but the goal is total upper body muscle failure.

Cool down/Stretch



2-4-6-8-10-8-6-4-2100m

Strokes per breath

In between each 100m hypoxic swim do the following PT:


LOWER BODY

Bike/Leg workoutPush/pull peddlesAlternatePush………………………..1:001:00 pull…………..20-30:00Alternating every 1:00(need straps for feet to


RUN-SWIM-RUN1.Run …………3 miles2.Swim …. 1500m w/fins3.Run………….3 miles

Cool down/Stretch


UPPER BODYReverse pyramidChest/absPush-ups……………………25-1Abs of choice……………..50-2Start with push-ups 25,24,23Alternate with abs 50,48,46Basically double your reps


LOWER BODY

Track workout – Repeat 3-4 timesSprint…………………….1 mileWalk ……………………. ½ mile(or jog if you can instead of walk)


UPPER BODY

PT with the clockAlternate each set:PT max in 2:00 each:Max pull-upsMax push-upsMax sit-upsMax dips

Pullouts …………………………5Push-ups…………………15-20Abs of choice ………………20

Run ………………….3-5 miles

Cool down/Stretch

pull)

Bike/leg PTRepeat 3 timesBike………………………..5:00Squats w/heel raise..1:00Lunges…………………….1:00Calves……………………..1:00Abs max…………………..2:00

Cool down/Stretch

for abs

2-4-6-8-10-8-6-4-2Pull-ups

Three grips

Pull-up pyramid1. Regular grip2. Reverse grip3. Grip of choice

Total……………….150 pull-ups

Cool down/Stretch

SprintsSprint x 10 ………………..10mSprint x 5 …………………..20mSprint x 5 …………………..40mSprint x 4 …………………..60mSprint x 3 …………………100m(rest = walk to starting line)

LEG PT – Repeat 4 timesSquats…………………………..25Lunges…………………………..25Heel Raise……………………..30

Love HandlesSide crunches…………4 x 25R/L crunches …………2 x 50

Cool down/Stretch

Repeat 2 times:Situps 50-60 in …………1:00Push-ups max in ………1:00Situps 25-30 in …………::30Push-ups max in……….::30Situps 10-15………………::15Push-ups max in………..::15

PFT techniques: pace the situps not the push-ups

Swim1000m with or w/o fins

Cool down/Stretch



2-4-6-8-10-8-6-4-2100m

Strokes per breath

In between each 100m hypoxic swim do the


LOWER BODY

Bike/Leg workoutPush/pull peddlesAlternatePush………………………..1:001:00 pull…………..20-30:00Alternating every 1:00


RUN-SWIM-RUN1.Run …………3 miles2.Swim …. 1500m w/fins3.Run………….3 miles

Cool down/Stretch


UPPER BODYReverse pyramidChest/absPush-ups……………………25-1Abs of choice……………..50-2Start with push-ups 25,24,23Alternate with abs 50,48,46


LOWER BODY

Track workout – Repeat 3-4 timesSprint…………………….1 mileWalk ……………………. ½ mile(or jog if you can instead of walk)


UPPER BODY

PT with the clockAlternate each set:PT max in 2:00 each:Max pull-upsMax push-upsMax sit-ups

following PT:Pullouts …………………………5Push-ups…………………15-20Abs of choice ………………20

Run ………………….3-5 miles

Cool down/Stretch

(need straps for feet to pull)

Bike/leg PTRepeat 3 timesBike………………………..5:00Squats w/heel raise..1:00Lunges…………………….1:00Calves……………………..1:00Abs max…………………..2:00

Cool down/Stretch

Basically double your reps for abs

2-4-6-8-10-8-6-4-2Pull-ups

Three grips

Pull-up pyramid4. Regular grip5. Reverse grip6. Grip of choice

Total……………….150 pull-ups

Cool down/Stretch

SprintsSprint x 10 ………………..10mSprint x 5 …………………..20mSprint x 5 …………………..40mSprint x 4 …………………..60mSprint x 3 …………………100m(rest = walk to starting line)

LEG PT – Repeat 4 timesSquats…………………………..25Lunges…………………………..25Heel Raise……………………..30

Love HandlesSide crunches…………4 x 25R/L crunches …………2 x 50

Cool down/Stretch

Max dips

Repeat 2 times:Situps 50-60 in …………1:00Push-ups max in ………1:00Situps 25-30 in …………::30Push-ups max in……….::30Situps 10-15………………::15Push-ups max in………..::15

PFT techniques: pace the situps not the push-ups

Swim1000m with or w/o fins

Cool down/Stretch


UPPER BODY-PUSH/PULL DAY

2-4-6-8-10-8-6-4-2Dips

Pull-upsFour grips


LOWER BODY

Bike/leg PTRepeat 4 times:Bike…………………………5:00Squats ……………………1:00Lunges……………………1:00


RUN-HYPOXIC SWIM-RUNRun……………………….3 miles

Hypoxic Pyramid2-4-6-8-10-8-6-4-2Strokes per breath


UPPER BODY

Push/Pull exerciseRepeat 20 times:Jumping jacks……………….10Push-ups………………………10



Run/LegPT/RunRun……………………..2 miles

Then…. Repeat 4 times:


FULL UPPER BODY

2-4-6-8-10-8-6-4-2Four grips

Pullup pyramid1. Regular grip

Pull-up pyramid1. Regular grip2. Reverse grip3. Close grip4. Grip of choice

Total…………….200 pull-ups

But alternating dips either parallel bar dips or bench dipsTotal …………………..200 dips

RunTimed run………………4 miles

Cool down/Stretch

Calves…………………….1:00Max situps in …………2:00

Swim with fins ……1500m

Cool down/Stretch

Run……………………….3 miles

Cool down/Stretch

Swim PTRepeat 15 times:Sprint ………………………100mPullouts ……………………….10Abs of choice ……………20-30

Cool down/Stretch

Walking squats…………25ydWalking lunges…………25ydRun………………………. ¼ mile

Then again…Run………………………..2 miles

Cool down/Stretch

2. Reverse grip3. Close grip4. Grip of choice

Total…………200 pull-ups

But alternating push-upsTry to double the push-ups on the pyramidTotal………..400 push-ups

Swim (with or without fins) … 2000m

Cool down/Stretch


UPPER BODY-PUSH/PULL DAY

2-4-6-8-10-8-6-4-2Dips

Pull-ups


LOWER BODY

Bike/leg PTRepeat 4 times:Bike…………………………5:00Squats ……………………1:00


RUN-HYPOXIC SWIM-RUNRun……………………….3 miles

Hypoxic Pyramid2-4-6-8-10-8-6-4-2


UPPER BODY

Push/Pull exerciseRepeat 20 times:Jumping jacks……………….10Push-ups………………………10



Run/LegPT/RunRun……………………..2 miles


FULL UPPER BODY

2-4-6-8-10-8-6-4-2Four grips

Pullup pyramid

Four grips

Pull-up pyramid5. Regular grip6. Reverse grip7. Close grip8. Grip of choice

Total…………….200 pull-ups

But alternating dips either parallel bar dips or bench dipsTotal …………………..200 dips

RunTimed run………………4 miles

Cool down/Stretch

Lunges……………………1:00Calves…………………….1:00Max situps in …………2:00

Swim with fins ……1500m

Cool down/Stretch

Strokes per breath

Run……………………….3 miles

Cool down/Stretch

Swim PTRepeat 15 times:Sprint ………………………100mPullouts ……………………….10Abs of choice ……………20-30

Cool down/Stretch

Then…. Repeat 4 times:Walking squats…………25ydWalking lunges…………25ydRun………………………. ¼ mile

Then again…Run………………………..2 miles

Cool down/Stretch

5. Regular grip6. Reverse grip7. Close grip8. Grip of choice

Total…………200 pull-ups

But alternating push-upsTry to double the push-ups on the pyramidTotal………..400 push-ups

Swim (with or without fins) … 2000m

Cool down/Stretch



Run-Swim/pt- Run1.Run 5 miles


LOWER BODY

Running/Leg PTJog……………………… 1 mileSprint………………… ¼ mile


UPPER BODY PUSH

**25 Supersets**Situps………………………….10Push-ups…………………….10


UPPER BODY PULL

Pull-ups ………..250 pull-ups

2-4-6-8-10-8-6-4-2


LEG PT-RUN/SWIM WITH FINS

Running4 Mile Track Workout


FULL UPPER BODY

Repeat 20 timesJumping jacks…………..10Push-ups ………………….10

2.Repeat 15 timesSwim………………………100mAbs of choice……………..20Push-ups……………………20Pullouts……………………….5

3.Run……………………5 miles

You can split any of these workouts throughout the day IF you do not have time to do all at once.

Cool down/Stretch

Squats……………………..40Lunges………………….20/legJog…………… ¼ mile in 2:00Sprint………………… ¼ mileSquats……………………..40Lunges………………….20/legJog…………… ¼ mile in 2:00Sprint……………… 1/8 mileSquats……………………..40Lunges………………….20/legJog……… 1/8 mile in 1:00Sprint……………… 1/8 mileSquats……………………..40Lunges………………….20/legJog………. 1/8 mile in 1:00

Swim with finsWith fins………………1000mWithout fins…………500m

Regular crunches………..10Tricep push-ups…………..10Reverse crunches………..10Dips………………………………10Total time………50 minutes

Bike – Lifecycle pyramidLevels 1-15-11:00 each level(manual mode)Total time……..29 minutes

Cool down/Stretch

Pull-ups


Cool down/Stretch

Jog ……………..1 mile in 7:00

Three sets of:Sprint …………………… ¼ mileJog ………….. ¼ mile in 1:45Squats/calves ………………30Lunges…………………..20/leg

Six sets of:Sprint ……………….. 1/8 mileJog ……………. 1/8 mile 1:00

Swim with fins ……. 1000m

Cool down/Stretch

100 pull-ups in as few sets as possible (goal 4-8)Rest 2:00 in between each set

BUT … 2:00 of max situps is your rest for every set you have to do.

Cool down/Stretch

maximum fitness workout charts

Documents

secslr crunches

secsside crunches

pullupdip x

body workout

saturdayfull body walkrun

reptuesdaylower body

fridaylower body runwalk

stomach exercisescrunches10