workout for every day of the year

1 January 2 January 3 January 4 January 5 January 6 JanuaryPT Pyramid:Pullups -1,2,3,4,5,6,7tilfailure restingwith 1 min bikingin between

Pushups -2,4,6,8,10...tilfailure - restingwith 20 crunchesin between

Dips -2,4,6,8,10...tilfailure - restingwith 30 secondplank pose inbetween

Leg PT:Long bikeEvery 5 minutesstop and do:20 squats and10 lunges per legHow long do yougo for?45 minutes?

Ab workoutReg Crunch - 25Plank pose 1 min

PT Superset:Warm up withShoulderWorkout - doonly once

Repeat 10 timesJumping jacks 10pushups 10pullups 1-5pushups - 10

Repeat 3 timesMilitary press - 20repsRows 10-15 repsBicep curls 20Pushups 20crunches 20

Leg PT:Bike for 30minutes BUTEvery 5 minutesstop and do:20 squats and10 lunges per leg


Max Rep PT:Warm-up with 5min of cardiooptionContinue warm-up with crunches25-50 reps

repeat 4xspullups - maxDips - 20Crunches 50

bike pyramid 20minutes

Repeat 3 timesCrunches 25Plank pose 1minute

Leg PT:Warmup bike5:00

repeat 3-4 timesBIKE 5:00squats - 20lunges 10/legcrunches - 50Plank pose 1 min

7 January 8 January 9 January 10 January 11 January 12 JanuaryPT Pyramid:go until you fail atpullups - if youcan get 1 to 10that = 55 pullupsand 55 pushups.If you can repeatin reverse order =100/100pull/pushups

Leg PT:Repeat 2-3 timessquats - 20lunges 10/legplank pose - 1:00

Bike Pyramid:Level 1 for 1:00,level 2 for 1:00,etcincreaselevel of resistanceby 1 level eachminute for 8minutes &reverse order=15:00

PT Superset:WarmupPull-ups 5Pushups - 10- repeat 5/10until you can nolonger do bothamounts - howhigh do you get -no rest untilyou get 50pullups /100 pushups (1min water break)keep goingAbs equals howmany pushupsyou do above

Bike 20:00

Leg PT:Bike pyramid 20Min BUTevery 5 minutesstop and do:20 squats20 lunges


Max Rep PT:WarmupShoulder W/O

Repeat 4 timespullups maxpushups 20crunches 20pushups - 20

Bike Pyramid:hold each levelfor 1 minuteuntil failure repeat in reverseorder should be15-20 minuteslong

Leg PT: WarmupRepeat ten timesJumping Jacks -10 Squats 10

Repeat 5 timesSquats - 30Bike 2:00 fast orat high levels ofresistancePlank pose 1 min

bike 20:00

13 January 14 January 15 January 16 January 17 January 18 JanuaryPT Pyramid:5:00 warmupPyramid tofailure!Pullups 1-x-1Pushups 2 -max -2Abs 5- max- 5Dips 2 max -2Using the 1-10-1pyramid - start atbottom go to maxsets in all eventsand back down tobottom. If youfail on one eventbefore anotherlike pullups - justdo negative orassisted until youmax on three offourevents...

Leg PT:5:00 warmupLowerbody DayRepeat 3 xsBike 10:00squats 30Lunges- 25 / legCrunches 25

PT Superset:Repeat 3 timesPullups, pushups,crunches, dips,sub max effort(10-15 reps ofeach)non impactaerobic activityfor 30 minutes

Leg PT:Repeat 3 timesBike 3:00Squats 30Lunges 20

Max Rep PT:Repeat 5 timesJumping jacks 20Pullups maxrepsDips 10-20Tricep Push ups10Crunches 25 repsLower/Upperback:-Plank pose 1:00-Swimmers 1:00-Reversepushups- 25-Arm Haulers 25Shoulder routine

Leg PT:Repeat 2 timesbike or run -10:00squats - 40lunges - 20/ legcalves - 30 (heelraise)crunches 50

19 January 20 January 21 January 22 January 23 January 24 JanuaryPT Pyramid:Repeat 5 timesjumping jacks - 10pushups 10

Shoulderworkoutlateral raises 10lat raises (thumbup) 10lat raise #3 10(thumbsup/down)front raise 10cross over jacks -10military press - 10

pyramid: 1-max -1pullups x 1pushups x 2abs of choice x 5

Leg PT:5:00 warmupRepeat 10 timesJumping jacks -10squats 10crunches - 20

PT Superset:5:00 warmupPTRepeat 10 timesJumping jacks -20pushups 20abs of choice 25pull-ups - ?(mix in a set ofpull-ups here toget total reps of50 pullups in thisworkout)

Leg PT:5:00warmup(jog,bike)stretchRepeat 4 timeslunges - 20/legsquats - 20 squats - 20

Max Rep PT:WarmupAlternatingcircuitRepeat 5 timesPullups maxrepsflutterkicks 50Dips - max repsAbs of choice 50

Shoulderworkout

Leg PT:repeat 3 timesbike or run 5:00squats 20 squats 20lunges 10/legbike at highresistance levelssuch as 10-15 outof level 20

25 January 26 January 27 January 28 January 29 January 30 JanuaryPT Pyramid:5:00 warmupPyramid tofailure!Pullups 1-x-1Pushups 3 -max -3Abs 5- max- 5Dips 3 max -3Using the 1-10-1pyramid- start at bottomgo to max sets inall events andback down tobottom.If you fail on oneevent beforeanother likepullups - just donegative orassisted until youmax on threeof four events...

Leg PT:repeat 10 times20 jumping jacks20 squats

Repeat 5 timesBike - 5:00 fastsquats - 50 repslunges - 20 / legcalves - 50 repscrunches 50flutterkicks 50

PT Superset:Repeat 10 timesjumping jacks - 10PULLUPS - 5Pushups 10

Shoulder workoutnonstoplateral raise 10thumbs up latraise-10thumbs down latraise10front raise 10cross overs 10military press - 10

Leg PT:5:00 warmup

Repeat 3 timessquats 20 squats - 20lunges 20/legcrunches - 50

Max Rep PT:Repeat 6 timesrun or bike 5 minpullups maxpushups maxrest with 50 absor1 min plank pose

shoulder w/obike pyramid 20min

Leg PT:Repeat 2 timesSquats 40 squats 20lunges - 20/legcrunches - 50

31 January 1 February 2 February 3 February 4 February 5 FebruaryPT Pyramid:Repeat 5 timesjumping jacks - 10pushups 10

Shoulderworkoutlateral raises 10lat raises (thumbup) 10lat raise #3 10(thumbsup/down)front raise 10cross over jacks -10military press - 10

pyramid: 1-max -1pullups x 1pushups x 3abs of choice x 5

Leg PT:Repeat 5 timesSquats 20Lunges 20/leg

PT Superset:Repeat 10 timesjumping jacks 10pushups - 10PULLUPS - 5-10

Leg PT:Repeat 3 timesBike 3:00Squats 30Lunges 20

Max Rep PT:Repeat 3-4 timesPullups - maxPushups maxplank pose 1 min

Shoulders w/o

Leg PT:Repeat 3 timesbike or run -10:00squats - 40lunges - 20/ legcalves - 30 (heelraise)crunches 50

6 February 7 February 8 February 9 February 10 February 11 FebruaryPT Pyramid:5:00 warmupPullups2,4,6,8,101) reg2) reverse3) close4) widein between setspushups -20crunches 20

Leg PT:Repeat 4 timessquats 20lunges 20 /legheel raises 20/legcrunches - 50

PT Superset:**10 Supersets**Pullups 5-10Pushups 25Abs of choice 50Dips 10-20Repeat above 10times

Leg PT:5:00warmup(jog,bike)Repeat 4 timeslunges - 20/legsquats - 20 squats - 20

Max Rep PT:Pullups 50 in asfew sets aspossible restwith20 burpees inbetween pullupsets

Leg PT:Warmup - 5:00Repeat 10 s10- Jumping Jacks20 - squatsRepeat 3 timessquats - 30lunges - 15 / leg

Abs (2xs)Regular crunches 50Lowerbackexercises:- swimmers 30sec.- R arm L leg lifts -20- L arm R leg lifts20

12 February 13 February 14 February 15 February 16 February 17 FebruaryPT Pyramid:Pullup pyramid:1,2,3,4,5,6,7,6,5,4,3,2,1 rest with25crunches inbetween eachpullup set.

Repeat 10 timesbike sprint 1:0010 - pushups10 crunches

bike 20:00crunches 50Lower backexercises1,2Upper backexercises1,2,3

Leg PT:5:00 warmupBike / leg PT /repeat 4 timesrun 5:00squats - 30lunges 15/legheel raises - 30

PT Superset:5:00 warmupPTRepeat 10 timesJumping jacks -20pushups 20abs of choice 25pull-ups - ?(mix in a set ofpull-ups here togettotal reps of 100pullups in thisworkout)

pullups - 100any way you can10x10; 5 x-20your choice

Bike remainderofhour -10-15minutes

Leg PT:repeat 10 times10 jumping jacks20 squatsRepeat 4-5 timesbike or run - 5:00squats - 50 repslunges - 20 / legcalves - 50 repscrunches - 50total time - 35-45:00

Max Rep PT:Bike 30:00repeat 2 timespull-ups maxrepspushups maxrepsdips max repsbicep curls 10,15,20superset repsmilitary prs 10,15,20crunches 100

Leg PT:10 jumping jacks20 squatsstretchRepeat 3 timessquats - 25crunches - 30lunges - 10/legcrunches - 30 squats - 30crunches - 30jumping jacks 50 or bike 4:00

18 February 19 February 20 February 21 February 22 February 23 FebruaryPT Pyramid:PT Pyramid1-10-11) pullups x 12) pushups x 33) crunches x 54) dips x 2set #1: 1 pullup, 3pushups, 5crunchesand 2 dipsSet #2 2pullups,6pushups,10crunches,4 dips...totalreps=100pulls,300push,500crunches.200 dips

Leg PT:5:00 warmupLowerbody Day(bike)Repeat 4 xsSquats 30Lunges- 15/legcrunches - 25Time self on 1mile bike

PT Superset:5:00 warmuprepeat 10 timesjumping jacks - 2020 pushups30 crunchespullups -reps =100reg grip2,4,6,8,10rev grip2,4,6,8,10wide grip 2,4,6,8close grip 2,4,6,850 abs of choiceafter every newgrip= 200 absdo pull-upsanywayyou can negatives or,assisted version

Leg PT:Leg / ab workoutrepeat 4 timesSquats 20Lunges 20Calf raise 25

Max Rep PT:Pushup/Crunchsuperset:5 cycles of:Pullups - maxDips 10-20regular pushup10reg crunch 10wide pushup 10reg. crunch 10tricep pushup 10reg crunches 20

Leg PT:Repeat 5 s10- Jumping Jacks20 - squatsRepeat 5 timessquats - 30lunges - 30Bike 10:00

Abs (2xs)reg crunches 50

24 February 25 February 26 February 27 February 28 February 29 FebruaryPT Pyramid:5:00 warmup

flutterkicks 25max pushupscrunches 25max pullups

Pyramid tofailure!Pullups 1-max -1Pushups 3 -max -3Abs 5- max- 5Dips 3-max-3

Leg PT:Repeat 10 s10- Jumping Jacks10 - squats

Repeat 5 timessquats - 20lunges 10/leg

PT Superset:Repeat 10 times5-10 pullups20 pushups50 abs of choice

Leg PT:5:00 warmupLowerbody PTRepeat 6 timesBike 3:00Squats 25Lunges 15/ legCrunches = 50

Max Rep PT:Repeat 20 timesjumping jacks - 10pushups 10

Repeat 4xspull-ups maxrepspushups 25biceps 20 repsmilitary press 10resp

bike 10-20:00

Leg PT:5:00 warmup

Repeat 8 timeslunges - 20/legsquats 20

1 March 2 March 3 March 4 March 5 March 6 MarchPT Pyramid:5:00 warmupPT pyramid(alternate)1 - MAX -pullups3- max- 3pushups5 - max- 5crunchesshould get over10on pullups, 30 onpushups and 50oncrunches on topsettotal 1-10-1pyramid = 100pullups300 pushups500 abs of choice

Leg PT:- legs dayrepeat 3 timesbike 5:00squats 20 squats 20lunges 10/legbike at highresistance levelssuch as 10-15 outof level 20

PT Superset:5:00 warmup

Repeat 10 times10 pullups30 pushups100 abs of choice

Total100 pullups300 pushups1000 abs

Leg PT:5:00 warmupLeg DayRepeat 4 xsBike 5:00 orSquats 30calves 30Lunges- 25 / legCrunches 25

Max Rep PT:Repeat 7 timesPullups - maxpushups - 20abs of choice 50optionsRegular crunchesflutterkicks

shoulderworkoutreg. lat raise - 10-thumbs up -10- thumbs down -10front raise - 10cross overs - 10military press 10

Leg PT:5:00 warmup

Repeat 4 timesSquats - 20Lunges 10/leg

7 March 8 March 9 March 10 March 11 March 12 MarchPT Pyramid:pullups 1-10-1pushups - 2-20-2

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00 fastSquats - 30Lunges 15/legHeel raises 30

PT Superset:5:00 warmupRepeat 5-10 xsPushups - 40Dips - 20Pullups 5-15

Repeat abs 3xsFluttericks - 50Reg crunches - 50Swimmers - 20R arm/L leg lifts-20L arm/R leg lifts20

Leg PT:5:00 warmupRepeat 4 timesBike 5:00Squats - 30Lunges 15/legcalves 30

Max Rep PT:5:00 warmup

Repeat 10 timesPullups maxrepspushup - 20crunches - 20tricep pushups -10Crunches 20

Shoulder workoutrepeat 2 timeslateral raises 10lat raises (thumbup) 10latraise(thup/down) 10front raise (th up)10cross over jacks -10military press - 10

Lowerbackexercises:Repeat 3 timesSwimmers 1:00R arm left leg lifts1:00L arm R leg lifts 1:00

Leg PT:5:00 warmup

Spartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 squats50 abs of choice

13 March 14 March 15 March 16 March 17 March 18 MarchPT Pyramid:5:00 warmup8 countBodybuilderpushup / pulluppyramid:

Repeat 20 times20 pushups20 crunches

Leg PT:5:00 warmup

Repeat 4 timesBike 3:00squats -30lunges 15/legheel raises 30


Repeat 10 timesjumping jack 10pushups - 10pullups 5-7

Repeat 3 timesJumping jacks -20pushups - 30dips - 15crunches - 100flutterkicks - 50leg levers - 508 count bodybuilders - 15

Leg PT:5:00 warmupRepeat 5-10 xsSquats - 40Lunges - 10 /legCalve raises - 40

Max Rep PT:5:00 warmupRepeat 10 timesjumping jacks -10pushups 10-20crunches 25pull-ups - max

Leg PT:5:00 warmup

Repeat 10 timesJumping jacks -20squats - 10

19 March 20 March 21 March 22 March 23 March 24 MarchPT Pyramid:8 countBodybuilderpushup / pulluppyramid

Leg PT:5:00 warmup

Repeat 5 timesBike 3:00Squats 25Lunges 20/leg

BIKEevery minuteincrease/decreaselevel in pyramidfashion:1,2,3,4,5,6,7,8,7,6,5,4,3,2,1


**10 Supersets**Pullups 5-10Abs of choice 50Dips 20

ABS x 2Crunches 50

Leg PT:5:00 warmup

Repeat 4 timesBike 5:00Squats - 30Lunges 15/legcalves 30

Max Rep PTUpperbody PTRepeat 10 timespushups 10pull-ups - maxjumping jacks 10

Repeat 4 timesreg. pushup: 20wide pushup: 20tricep pushup: 10dips - max or 20run/bike 5:00use knees forpushup if youhaveto...(Just one time)max pushupscrunches 50

Leg PT:5:00 warmupSpartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 squats50 abs of choice

25 March 26 March 27 March 28 March 29 March 30 MarchPT Pyramid:PT pyramids1-8-1pullups x 1pushups x 3crunches x 5

Leg PT:5:00 warmup

Repeat 4 xsBike 5:00squats 30calves 30Lunges- 25 / legcrunches - 25


Repeat 20 times20 jumping jacks10-20- pushups

Repeat 2 xsMax Pullupsshoulder workout

Leg PT:Warmup -5:00

Repeat 10 xs10- Jumping Jacks20 - squats

Repeat 5 timessquats - 30lunges - 30

Max Rep PT:5:00 warmupBIG DAYRepeat 10 timesPullups - maxpushups - 15-25crunches 100 or4 x 25that is right 1000ABS...!!!Your choice forabsbike 30:001:00 fast pace /1:00 slowerpace...

Leg PT:5:00 warmupRepeat 3 timesSquats 50Lunges 20 / legBike 1:00

31 March 1 April 2 April 3 April 4 April 5 AprilPT Pyramid:8 countBodybuilderpushup / pulluppyramid

Leg PT:Bike 2:00100 squatsnonstop


Tough Day PTRepeat 10 timesAbs of choice 50Pushups 30Pullups 5-10That is right 500abs

Leg PT:5:00 warmup


Max Rep PT:5:00 warmupBike 30:00repeat 2 timespull-ups maxrepspushups maxrepsdips max repsbicep curls 10,15,20superset repsmilitary press 10,15,20crunches 100

Leg PT:5:00 warmup

Easy day


6 April 7 April 8 April 9 April 10 April 11 AprilPT Pyramid:5:00 warmup8 countBodybuilderpushup / pulluppyramid:

Leg PT:5:00 warmup

Repeat 5 timesBike 3:00Squats 25Lunges 20/leg

BIKEevery minuteincrease/decreaselevel in pyramidfashion:

PT Superset:Jumping jacks 50pushups 40leaning rest 1:00Flutterkicks - 100Leg levers - 100Scissors - 100wide pushups 30reg pushups 30tricep pushups -20

Pullups 100repsIn as few sets aspossibleIn between setsofpull-ups do :Dips 5 sets x 20Reps

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00Squats - 30Lunges 15/legcalves 30

Max Rep PT5:00 warmup

pullups - 50pushups - 200flutterkicks - 200any way you can

Leg PT:5:00 warmupSpartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 squats50 abs of choice

12 April 13 April 14 April 15 April 16 April 17 AprilPT Pyramid:Jumping jacks100

Pullup pyramid to10..back down to1.Dips 5 x 20 reps(1:00 rest)

Pushups / Abspushups 50Flutterkicks -100wide pushups 50Leg levers 100tricep pushup 30Scissors 100

Leg PT:5:00 warmup

Lowerbody DayRepeat 4 xsBike 5:00squats 30calves 30Lunges- 25 / legcrunches -25

PT Superset:5:00 warmup**10 Supersets**Pullups 5-10Abs of choice 50Dips 20

ABS Superset x 2Hanging kneeups25Crunches 50

Leg PT:Warmup 5:00Repeat 10 times10- Jumping Jacks20 - squats


100 flutterkicks100 Scissors

Max Rep PT:5:00 warmuppullups - 50in as few sets aspossiblerestonly 2:00 max inbetween firstthree sets thenonly 1:00 inbetweenremaining sets

repeat 10 times20 pushups30 crunches

Leg PT:5:00 warmup

Repeat 4 timesBike 5:00(W) lunges - 20(W) Squats-20

18 April 19 April 20 April 21 April 22 April 23 AprilPT Pyramid:5:00 warmup

8 COUNTBODYBUILDERPUSHUP /PULLUPPYRAMID

Repeat 3 timesJumping jacks -20pushups - 30dips - 15crunches - 100flutterkicks - 50leg levers - 508 countb.builders- 15

Leg PT:Repeat 10 timesJumping jacks -10Squats - 10Repeat 6 timessquats - 30 noweightlunges - 20 /leg


Repeat 10 xsPushups - 40Dips - 20Pull-ups - 10-15

Repeat abs 5xsAbs / lowerbackReg crunches - 50Swimmers 20secR arm / L leg lifts-20 L arm / R leglifts- 20

Leg PT:5:00 warmup

Repeat 4 timesBike 4:00(W) Squats 20(W) Lunges 10/legAbs of choice 50


pullups - 100pushups - 200crunches - 300any way you canin as many setsas you need

Leg PT:5:00 warmupstretch

repeat 4 timesbike 5:00squats - 30lunges 15/legcalves - 30

24 April 25 April 26 April 27 April 28 April 29 AprilPT Pyramid:pullups 1-10-1pushups - 2-20-2

Leg PT:Warmup - 5:00Repeat 10 s10- Jumping Jacks20 - squats

Bike - 20:00 -

Repeat 5 timessquats - 30lunges - 30Abs (2xs)crunches - 25flutterkicks - 100scissors - 100leg levers - 100


Repeat 10 timespushups - 10jumping jacks 10

Repeat 5 timespullups maxrepsregular gripreverse grip30 abs at everyset

shoulder workoutreg. lat raise - 10-thumbs up -10- thumbs dn - 10front raise - 10- thumbs up - 10military press - 10

bike- 20:00

Leg PT:Repeat 3 timesbike - 5:00squats - 30lunges 15/legcalves - 30crunches 25


repeat 10 timesBike 2:0020 pushups30 crunches

pullups - 100pullups any wayyou can

Leg PT:5:00 warmup

Repeat 6 timesBike 2:00squats - 50lunges - 25 / leg

30 April 1 May 2 May 3 May 4 May 5 MayPT Pyramid:5:00 warmup

8 COUNTBODYBUILDERPUSHUP /PULLUPPYRAMID

Shoulder workout

Leg PT:5:00 warmup

Repeat 25 times30 abs of choice20 squats

Choice of abs:flutterkicksleg leversscissorscrunches


Repeat 5 timesJumping jacks -20Pushups 10Crunches 20Pullups 5-10

Leg PT:5:00 warmup

Repeat 10 xsSquats - 40Lunges - 10 /legCalves - 40


pullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup setrest with 100abs of choiceeach set

Leg PT:5:00 warmup

Repeat 4 timesSquats - 40Lunges - 20 /legBike 2:00

Repeat 5 timesSquats - 40Lunges - 20 /legBike 1:00

6 May 7 May 8 May 9 May 10 May 11 MayPT Pyramid:5:00 warmup8 COUNTBODYBUILDERPUSHUP /PULLUPPYRAMID

Leg PT:Repeat ten timesJumping Jacks -10Squats - 10

Repeat 3 timesSquats - 30Lunges 15/legcalves - 30bike 3:00

PT Superset:Repeat 5 timesPull-ups maxpushups 20Abs of choice 50

Repeat 5 timesPushups 20Pull-ups 10

Leg PT:Repeat 4 timesSquats 30Lunges 15/legHeel raises - 25

Max Rep PT:100 pullups in asfew sets aspossibleBike 2:00100 pushups in asfew sets aspossibleBike 2:00100 crunchesnonstopBike 2:00

Leg PT:Warmup -5:00

Repeat 10 s10- Jumping Jacks20 - squats


12 May 13 May 14 May 15 May 16 May 17 MayPT Pyramid:5:00 warmup

PT pyramids1-max-1pullups x 1pushups x 3crunches x 5

Repeat 5 timesjumping jacks -20pushups - 20

Leg PT:5:00 warmup

Repeat 3 timesSquats 50Lunges 20 / legBike 1:00

PT Superset:5:00 warmup**10 Supersets**Pullups 5-10Pushups 25Abs of choice 50Dips 10-20Repeat above 10times

Leg PT:5:00 warmup

Bike / leg PTrepeat 4 timesbike 5:00squats - 30lunges 15/legcalves - 30with increasingresistance foreveryminute you areon

Bike pyramid1:00 at each leveland repeat inreverse order -should take about10-15:00



PTpullups - 100pushups - 200crunches - 300any way you canin as many sets asyou need to

Leg PT:repeat 3 timessquats - 201/2 squats - 20lunges - 10-20/legwalking lunges -20stepscalves - 20

18 May 19 May 20 May 21 May 22 May 23 MayPT Pyramid:5:00 warmup8 count BBpushup / pulluppyramid

Leg PT:5:00 warmup

Repeat 5 timesrun - 5:00squats - 30 repslunges - 20 / legcalves - 50 repstotal time - 30:00


**10 Supersets**Pullups 10-20Abs of choice 50Dips 20

ABS Superset x 2Hanging kneeups25Crunches 50

Leg PT:20:00 bike

Repeat 3 timessquats - 25 w/wt.reg. crunches - 50lunges - 10/legcrunches - 50 squats - 30crunches - 50jog / bike 5:00

15:00 Bike fastasfar as you can in15:00


pullups - 100pullups any wayyou can


Leg PT:Repeat ten timesJumping Jacks -10Squats - 20Repeat 4 timesSquats - 30 w/DBLunges - 15 / legw/DBCalves - 30 w/ DB

Repeat 3 timesNo weight PTSquats - 30Lunges 15/legcalves - 30bike 3:00

24 May 25 May 26 May 27 May 28 May 29 MayPT Pyramid:5:00 warmup8 count BBpushup / pulluppyramid

Leg PT:Warmup -5:00Repeat 10 s10-Jumping Jacks20 - Squats

Repeat 3-4 timesSquats - 25Lunges - 20 / legCalves/shins - 20Heel /toe raises(both legstogether)Crunches - 50

PT Superset:Repeat 10 times5-10 pullups20 pushupsbench dips - 20

Leg PT:Warmup -5:00

Repeat 10 s10- JumpingJacks20 squats


Max Rep PT:5:00 warmupstretchpullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup setrest with 100abs of choiceeach set

Leg PT:5:00 warmup

(repeat 2-3times)squats - 30

SupersetsBike 10 minutes every 2 minutesstop and dolunges - 30 stepscalves - 25

30 May 31 May 1 June 2 June 3 June 4 JunePT Pyramid:8 count BBpushups andpulluppyramid:until 20Pullups

shoulder workout

Leg PT:5:00 warmup

Repeat 4 xsBike sprint 1 mileSquats 30Lunges- 15 / legCrunches -30

Time self on 1mile bike


Repeat 10-20times20 jumping jacks20- pushups10 pullups

Leg PT:Warm-up 5:00

Repeat 5 timesBike 5:00lunges 30 perlegabs of choice -100squats 30

Max Rep PT:5:00 warmupstretchpullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup setrest with 100abs of choiceeach set

Leg PT:Warmup - 5:00

repeat 2-3 timessquats - 201/2 squats - 20walking squats -10/sidelunges - 10-20/legwalking lunges -20steps

5 June 6 June 7 June 8 June 9 June 10 JunePT Pyramid:Repeat 10 timesjumping jacks - 10pushups 10

Shoulder workoutx 2lateral raises 10lat raises (thb up)10lat raise #3 10(thumbs up/dn)front raise 10cross over jacks10military press 10

pyramid: 1-max -1pull-ups x 1pushups x 3abs x 5dips x 3

Flutterkicks 50-100Leg levers 50-100Scissors 50-100

Leg PT:Bike 15:00Repeat 3x'sSquats - 40Crunches - 50Lunges - 20/legCalve raises - 25

Bike - 18:00

PT Superset:Repeat 10-20timesJumping jacks -10Pushups - 10

Repeat 4 timesPushups - 25Reverse pushups- 20Pullups - maxDips - maxcrunches -50Lowerback #1/2 -25Bicep curls - 20Hammer curls -20Military press - 15Abs of choice - 50

Repeat 2 timesShoulderWorkout

Leg PT:Repeat 3x'sSquats - 20Lunges - 10/legCalves - 30Crunches - 50Bike - 4:00(Pyramid for 1:00each)

Bike 30:00

Max Rep PT:5:00 warmupPullups 100repsPushups 200repsAbs of choice -300reps(do in as few setsaspossible alternatingexercises aftereachmax set)

Leg PT:5:00 warmup

Lowerbody PTRepeat 6 timesBike 3:00- 4:00Squats 25Lunges 15/ leg______________AbsFlutterkicks - 100Leg levers - 100

11 June 12 June 13 June 14 June 15 June 16 JunePT Pyramid:5:00 warmup

PT pyramids1-10-1pullups x 1pushups x 3crunches x 5

Repeat 5 timesjumping jacks -20pushups 20

Leg PT:5:00 warmup

Repeat 8 timeslunges - 20 / legsquats - 20


**10 Supersets**Pullups 5-10Pushups 25Abs of choice 50Dips 10-20Repeat above 10times

Leg PT:5:00 warmup

Repeat 3-4 timesBike 5:00Squats - 30Lunges 15/legcalves 30

Max Rep PT:repeat 10 timesjumping jacks - 10pushups 10

100 pullup - In asfew sets aspossible - restingwith 25 abs ofchoice run

Repeat 2 times:50 pushups100 crunches

shoulder workoutAbs section:Flutterkicks 100Leg levers 100Scissors 100Plank pose 1 minStretch

Leg PT:Repeat ten timesJumping Jacks -10Squats 20

Repeat 4 timesSquats - 30w/weightLunges - 15 / legw/weightCalves - 30w/weightcrunches - 50

17 June 18 June 19 June 20 June 21 June 22 JunePT Pyramid:5:00 warmupstretch8 countbodybuilderpushup / pulluppyramidWorkout:continue upuntil you fail atpullups repeatinreverse order

Leg PT:Repeat 10 timesjumping jacks - 10squats 20

Repeat 5 timeslunge - 20 / legsquat - 20

Abs - repeat 2timescrunches - 100flutterkicks - 100leg levers - 100(non-stop )stretch


Repeat 5 timesjumping jacks - 20Pushups - 20

repeat 5 timesjumping jacks - 20dips - 20

repeat 5 timesjumping jacks - 20tricep pushups -10pullups - max

repeat 5 timesabs of choice - 50lowerback - 20secwide pushups -20

bike - 30:00

Leg PT:5:00 warmup

Repeat 4 timesBike 10:00Squats 25Lunges 15/ legHeel raises 20(w/weight onback)

AbsRepeat 3 timesFlutterkicks - 50Leg levers - 50crunches 25


MAX Pull-ups(try to get 100pullups in as fewsets as possible)rest with 50 absofchoice in btwneachset of pull-ups

repeat 10 times20 abs20 pushups

Bike 18-24minutes

Leg PT:5:00 warmup

Repeat 5 timesBike 10:00Squats 25Lunges 20/leg(with weight onyour back)

23 June 24 June 25 June 26 June 27 June 28 JunePT Pyramid:Warmup -5:008 countbodybuilderpushup / pulluppyramidWorkout:continue upuntil you fail atpullups repeat inreverse order

Leg PT:5:00 warmup

repeat 5 timesBike 2:00squats - 201/2 squats - 204-count squats -10lunges - 20/leg

PT Superset:Repeat 10 timesJumping jacks -2020 pushups5 - pullups20 crunches

Leg PT:Repeat 3 times:Bike 3:00 Squats 20Lunges 20/legHeel Raises 30

Max Rep PT:Crunches - 300Pushups - 200Pull-ups 75 in asfew sets aspossible alternating maxsets

Flutterkicks 50-100Leg levers 50-100Scissors 50-100

Leg PT:Bike 20minutesSquats 3 x 20Lunges 3 x 10Calves 3 x 25Jumping Jacks 3 x20

29 June 30 June 1 July 2 July 3 July 4 JulyPT Pyramid:8 countbodybuilderpushup / pulluppyramidWorkout:

Leg PT:Bike 5:00

Repeat 3 xsSquats 20Crunches 20Lunges 10/legCrunches 20Heel raise 30Crunches 20Bike 2:00Belly flutterkicks2 x 20R.arm/L.leg lifts 2x 20

PT Superset:Pushup/Crunchsuperset:5 cycles of:Regular 5Reg.crunch 15Wide 5Reg.crunch 15Tricep 5Reg. crunch 15

Pull-ups:Regular grip1,2,3,4,5,6Reverse grip6,5,4,3,2,1

Pushup/ JumpingJackssuperset

Repeat 10 xs:Jumping Jacks 10Push ups 5-10

Leg PT:Repeat 4 times:Bike 5:00Squats 30Lunges 15/legCalves 30

Repeat 3 times:Crunches 25Swimmers 20R.arm /L. leg lifts20

Max Rep PT:Warmup 10:00DO in as few setsas possible:pull-ups 50Pushups 200

Leg PT:Warmup repeat10xsJumping jacks 10 Squats 10

Squats 3 x 20Crunches 3 x 40Bike 3:00Lunges 3 x 10/legcrunches 3 x 40Bike 3:00Calves 3 x 25

Bike 3:00Belly flutterkicks20R.arm/L.leg lifts20

5 July 6 July 7 July 8 July 9 July 10 JulyPT Pyramid:Warmup - 5:008 Countbodybuilderpushup / pulluppyramid:continueup until you failatpull-ups repeatin reverse order

Leg PT:Bike 5:00

Repeat 4 timesBelly flutterkicks20R.arm/L.leg lifts20Squats 20 repsLunges 10 repsCalves 20 repscrunches 25

Bike 20:00

PT Superset:Repeat 5 times:(non-stop)Pull-ups 5-10Push-ups 10-20Crunches 10 Dips10Bike 1:00

Biking 20 minutes

Ab workoutRepeat 2-3 times:Reg. Crunches 25


Repeat 3-4 timesSquats 20Lunges 20Calf raise 25crunches 25BIKE

Push/pull peddle1:00/1:00 for 20-30minutesPush 1:00Pull 1:00Alternating every1:00(need straps forfeet topull)

Max Rep PT:Repeat 10 timesJumping jacks -10Pushups 10

Complete in asfewsets as possiblePull-ups 100Pushups 200 inAbs of choice 300

do:flutterkicksleg leversscissors


Repeat 2-3 timesSquats 20 Squats 204-count squats10Walking squats10/sideLunges 10-20/legWalking lunges20 stepsCalves regular 20Calves toe in 20Calves toe out20Calves bentknee 20

11 July 12 July 13 July 14 July 15 July 16 JulyPT Pyramid:5:00 warmup

8 countbodybuilderpushup / pulluppyramidWorkout:continueup until you failat pullups repeat in reverseorder

bike 20:00

crunches 50Plank pose 1 minLower backexercises 1,2

Leg PT:Warmup repeat10 xsJumping jacks 10 Squats 10

Repeat 4 timesSquats 30lunges 15/legCalves 30Bike 3:00

PT Superset:Bike 15:00

Repeat exercises3 xsPush-ups 10-20Dips 10-20Crunches 25Pull-ups 10-15

3:00 bike

Leg PT:Warmup Repeat10xsJumping jacks 10 Squats 10

Repeat 3 timesSquats 20 Squats 204-count squats 10Walking squats10/sideLunges 10-20/legWalking lunges20 stepsCalves regular 20Calves toe in 20Calves toe out20Calves bentknee 20

Max Rep PT:5:00 warmupstretchFew sets aspossible100 pullups200 pushups300 crunchesDo not go to thenext exerciseuntil you finish100 pulls, 200pushupsetc

Leg PT:Repeat 3 timesBike 5:00Squats 30Lunges 15/legCalves 30Abs 50

17 July 18 July 19 July 20 July 21 July 22 JulyPT Pyramid:Pullups - 1-10-1Dips - 2-20-2Flutterkick 25each set

Repeat 10 timesPushups - 20crunches 30

Leg PT:Repeat 3 timesTotal 30minutes*Bike 5:00Squats 30Lunges 15/legCalves 30Reg crunches 25


Repeat 3 xsPush-ups 10Dips 8Pull-ups 10

Repeat abs 2xsAbs/lower backcrunches 25Belly flutterkicks20R.arm/L.leg lifts20

Leg PT:Repeat 4 timesBike 3:00Squats 30Lunges 15/legCalves 30


Bike 30:00 fast

Max PT:100 pullups in asfew sets aspossible(fsap)200 pushups(fsap)300 crunches(fsap)

Leg PT:Repeat 3-4 times:Squats 20Lunges 20Heel raise 25Crunches 50

23 July 24 July 25 July 26 July 27 July 28 JulyPT Pyramid:5:00 warmup

1-10-11) pullups x 12) pushups x 33) crunches x 54) dips x 2

Leg PT:Bike/Leg workoutPush/pull peddlesAlternatePush 1:001:00 pull 20-30:00Alternating every1:00(need straps forfeet topull)

Repeat 3 timesBike 5:00Squats w/heelraise 30Lunges 15/legCalves 30Abs 50


Repeat 2 xsPush-ups 10-15Crunches 20Lower back#1 20Pull-ups 15Crunches 20Rev.pull-ups 15Crunches 20Dips 10Crunches 20Lower back#1 10Crunches 20Lower back#2 20Arm Haulers 20Crunches 20Lower back#3 20

Leg PT:Repeat 4 timesSquats 25Lunges 25Heel Raise 30

Max Rep PT:Warmup - 5:00Repeat 10 xs10-Jumpingjack10 - Pushups

Upperbody PTCircuit workout(no rest)Repeat 5xsPullups - maxDips - 20Pushups - 20abs of choice-50

Leg PT:Bike/leg PTRepeat 4 times:Bike 5:00Squats 30Lunges 15/legCalves 30Crunches 50

29 July 30 July 31 July 1 August 2 August 3 AugustPT Pyramid:pullups 1-10-1pushups - 2-20-2

Leg PT:Repeat 5-10xjumping jack10squats 10

Repeat 4-8 timesSquats 20Lunges 10/legbike for 4minutes

PT Superset:Repeat 5-10 xsJumping jacks 10Pushup 5-10

Repeat 3 xsPush-ups 15Crunches 20Lower back#1 20Pull-ups 10-15crunches 20Wide Push-ups10-15Dips 10-15Crunches 20Lower back #2 10Arm Haulers 20Rev.pull-ups 10-15Crunches 20

Leg PT:repeat 4 timesbike 5:00squats - 30lunges 15/legabs 50

Max Rep PT:Pullups - 50Pushups - 200Crunches 300In as few sets aspossiblealternatingmax rep sets

Leg PT:Jumping Jacks 10Squats - 20

Repeat 3timesSquats - 30Lunges - 15Bike 5:00crunches 25plank pose 1 minswimmers 30 secrev pushups 20birds 20Arm haulers 20

4 August 5 August 6 August 7 August 8 August 9 AugustPT Pyramid:7:00 warmup

PT pyramids1-10-1pullups x 1pushups x 2crunches x 5

Repeat 10 timesjumping jacks -10pushups - 10

Leg PT:Repeat 3 timesBike 5 minutesSquats - 15Lunges 10/legReverse pushups-20Crunches -50Swimmers 1 minplank pose 1 minAbs of choice - 50

Cardio 10 minutes bike

PT Superset:Repeat 5-10 xsJumping jacks 10Pushups 5-10

Repeat 2 times(no rest)Pull-ups max + 3negsAbs 50Dips max + 3 negsAbs 50Push-ups maxAbs 50

Bike 20:00

Leg PT:5:00 warmup

Repeat 10 timesJumping jacks -20squats - 20crunches 10-20

bike 20:00swimmers 30 secrev pushups 20birds 20Arm haulers 20

Max Rep PT:Repeat-5 timespushups - 40Reg crunches 25pushups - 20Reg crunch - 50Pullups maxlower backexercises:swimmers 1:00right arm/left leg::30left arm/right leg::30

Shoulder W/O

Leg PT:Repeat 4 timesBike 5 minSquats 20(W) Squats 20Lunges 10/leg

10 August 11 August 12 August 13 August 14 August 15 AugustPT Pyramid:PT Pyramid1-10-11) pullups x 12) pushups x 33) crunches x 54) dips x 2set #1: 1 pullup, 3pushups, 5crunches and2 dips

Leg PT:Repeat 6 timessquats 20lunges 10/legBike 1 min

Lower/Upperback:Plank pose 1:00Swimmers 1:00Reverse pushups- 25Arm Haulers 25Shoulderroutine

PT Superset:Repeat 5-10xsJumping jacks 10Pushup 5-10

Repeat 10 timesPull-ups 10Push-ups 20Abs of choice 30

Leg PT:Bike 30minutes Every6 minutes stopand do 20 squats/ 20 lunges(10/leg) /plank pose 1minute


pullups - 100 in asfew sets aspossiblepushups - 40 inbetween eachpullup set andrest with 100abs of choiceeach set

Leg PT:Repeat 6 timessquats 20lunges 10/legplank pose 1 min

16 August 17 August 18 August 19 August 20 August 21 AugustPT Pyramid:1-2-3-4-5-4-3-2-1Pullup/Dip x 2

Bike 20:00

Reg. Crunches 10Pushups 10Crunches 10Dips 10

Leg PT:bike 30minutes every5 minutes stopand do 20 squats/ 20 lunges /plank pose 1 min

PT Superset:Push/PullexerciseRepeat 10 times:Jumping jacks 10Push-ups 10**10 Supersets**Pull-ups 8Push-ups 20Abs of choice 20Dips 10

Leg PT:Repeat 10 timesJumping jacks 10squats 20

Repeat 3 timesSquats 20Lunges 20

10 mile bike



PTpullups - 100pushups - 200crunches - 300any way you canin as many sets asyou need to

Leg PT:Repeat 5-6 timesBike 2:00Squats 10, 12,14, 16, 18 ,20.(increasereps each cyclefor 5-6 cycles)Lunges 10, 12, 14,16, 18, 20

22 August 23 August 24 August 25 August 26 August 27 AugustPT Pyramid:2-4-6-8-10-8-6-4-2 Pull-ups/Push-ups

Dips 10-15Crunches 10

Leg PT:Jumping Jacks -10 / Squats - 10(repeat 5-10times)

Repeat thefollowing threetimes: (in circuitorder with norest)squats- 20 repslunges 10/legreps (regular,1/2)calves - 30(regular, toes in,toes out)bike - 5:00

PT Superset:Repeat 3 timesJumping jacks 10-20Pull-ups maxPush-ups 10-20

Repeat 3 timesJumping jacks10-20Pull-ups 5-10Dips 10-20

Repeat 3 timesJumping jacks10-20Tricep push-ups10-20Pull-ups 5-10

Leg PT:bike 2:00-3:00 /

Repeat thefollowing fourtimes:bike 2:00-3:00Squats - 10 - 20repsLunges - 10 -15reps each legCalves - 30 repseach leg



pullups - 100pullupsany way you can

Leg PT:5:00 warmup

repeat 4 timesbike 5:00squats - 30lunges - 15calves - 30withincreasingresistancefor every minuteyou are on1:00 at each leveland repeat inreverse order- should takeabout 10-15:00

28 August 29 August 30 August 31 August 1 September 2 SeptemberPT Pyramid:Repeat 10 times:Jumping jacks 10Push-ups 5-10

Push/Pullexercise2-4-6-8-10-8-6-4-2Pull-ups/Push-upsRepeat 2 times:Change grip onreverse sideof pyramid

Leg PT:5:00 warmup

Repeat 5 timesBike - 5:00squats - 30 repslunges - 20 / legcalves - 50 repstotal time - 30:00


Repeat 3-4 timesPushups 10-20Pullups 50% ofmaxrepscrunches 20Plank pose 1 min

Bike 15:00

Lower/Upperback:-Plank pose 1:00-Swimmers 1:00-Reverse pushups- 25-Arm Haulers 25Shoulder routine

Leg PT:Repeat ten timesJumping Jacks -10Squats - 20

Repeat 4 timesSquats - 30 w/DBLunges - 15 / legw/DBCalves - 30 w/ DB

Repeat 3 timesNo weight PTSquats -30Lunges - 15calves -30bike 3:00

Max Rep PT:Warmup repeat5-10xsJumping jacks 10Push-ups 10MEGA-MAXWORKOUTPull-ups Push-upsDips1.Max Max Max2.Max-2 Max-10Max-43.Max-4 Max-20Max-84.Max-6 Max-30Max-125.Max-8 Max-40Max-16(no rest fromexercise toexercise)

Leg PT:Warmup 5:00Repeat 10 s10-Jumping Jacks20 Squats

Repeat 3-4 timesSquats - 25Lunges - 20 / legCalves/shins - 20Heel /toe raises(both legstogether)

3 September 4 September 5 September 6 September 7 September 8 SeptemberPT Pyramid:Bike 5:00

Repeat 2 xs if tooeasy1-2-3-4-5-4-3-2-1Pull-ups x 2Push-ups x 4Crunches x 5Dips x 4

Belly flutterkicks20R.arm / L.leg lifts20bike 20:00

Leg PT:

5:00 warmup

epeat 4-5 timesBike 5:00squats - 30lunges - 15flutterkicks 25

PT Superset:Warmup 5:00

Repeat 5-6 timesPushups 20-25Pullups 50% ofmaxrepsCrunches 30Plank pose 1 min

Bike 20:00Lower/Upperback:Plank pose 1:00Swimmers 1:00Reverse pushups- 25Arm Haulers 25Shoulder routine

Leg PT:5:00 warmup

Squat 200Lunges 100

* Repeatsequence andcompletenumbers in asfew sets aspossible.

Bike 7:00squats - 40Bike 7:00lunges - 40Bike 7:00squats 40Bike 7:00lunges - 40

Max Rep PT:Repeat 10 times:Jumping jacks 10Push-ups 10

50 pull-ups in asfew setsas possible (goal2-3)

Repeat 5-10times:Push-ups 10-20Abs of choice 20-30

Leg PT:5:00 warmup

repeat 2 timesbike 5:00squats - 50lunges 20 / legcalves - 50flutterkicks-100

Shoulders

9 September 10 September 11 September 12 September 13 September 14 SeptemberPT Pyramid:Warmup repeat5-10 xsJumping jacks 10Push-ups 10

UPPER BODY PT1-2-3-4-5-4-3-2-11. Pull-ups x 12. Push-ups x 23. Abs x 34. Dips x 2

Leg PT:5:00 warmup

Repeat 3 timessquats 20 squats - 20lunges 20/legcrunches - 50

PT Superset:Repeat 10 timesjumping jacks - 10pushups 10crunches 15

Repeat 5 timesPushups 10-20crunches - 10Pullups max

Shoulder workout

Bike 20:00

Leg PT:

Repeat ten timesJumping jacks 10squats 20

Repeat 3 times(W) Squats 20(W) Lunges 20Side steppingsquats -20

10 mile bike

Max Rep PT:Mega-MAXworkout1. Pull-ups2. Push-ups3. DipsMax out all 1,2,3Max -2, max-10,max-4Max-4, max-20,max-8Max-6, max-30,max-12Max-8, max-40,max-16No rest exercisetoExercise

Leg PT:Repeat 6 timesBike 2:00 paceSquats 20 squat 10lunges 10/legabs of choice 50

15 September 16 September 17 September 18 September 19 September 20 SeptemberPT Pyramid:Pull-ups 1-10-1Push-ups 2-20-2Abs of choice 5-50-5

Leg PT:

Bike pyramid:

Level 1 for 1minute

Increase 1-2levels per minuteuntil nearimpossible topedal thenrepeat in reverseorder shouldtake 20-30minutes

Repeat 4 timesSquats - 20lunges - 10/leg

PT Superset:Repeat 5 timespush ups 10-20crunches 10-20Pull ups maxBike 4 minutes

Easy bike 20 min

Leg PT:Repeat 6 timesBike 2:00 paceSquats 20 squat 10lunges 10/legabs of choice 50

Max Rep PT:Repeat 20 timesJumping jacks 10Push-ups 10

100 pull-ups in asfew setsas possible (goal4-8)Rest 2:00 inbetween eachSet

Leg PT:Repeat 4 timesBike 3:00 w/*Shoulders w/o onbikeSquats 20 Squats - 20Lunges 10/leg

Bike 10:00

21 September 22 September 23 September 24 September 25 September 26 SeptemberPT Pyramid:Pull-ups 1-10-1Push-ups 3-30-3Abs of choice 5-50-5

Leg PT:5:00 warmup

Repeat 4 xsBike 5:00squats 30calves 30Lunges- 25 / legCrunches 25

Shoulder workout


Easy Bike 20 min

Leg PT:5:00 warmup

Repeat 4 timesRun 5:00 fastSquats - 30Lunges 15/legcalves 30

shoulder workout

Max Rep PT:Warmup10:00Repeat 10 timesJumping jacks 10Pushups 10

Pullup / DipsPerform 50pullups in asfew sets aspossible restingwith matchingdips,pushups, and absofchoice x 3:

Shoulder W/O

Leg PT:5:00 warmup

Repeat 4 timesBike 5:00 fastSquats - 30Lunges 15/legcalves 30

27 September 28 September 29 September 30 September 1 October 2 OctoberPT Pyramid:Reverse pyramidChest/absPush-ups 25-1Abs of choice 50-2

Start with push-ups25,24,23Alternate withabs 50,48,46Basically doubleyour repsfor abs

2-4-6-8-10-8-6-4-2Pull-upsThree gripsPull-up pyramid1. Regular grip2. Reverse grip3. Grip of choiceTotal 150 pull-ups

Leg PT:5:00 warmup

Spartan bikebike 15:00100 squats100 abs of choicebike 15:0075 lunges total75 abs of choicebike 15:0050 squats50 abs of choice


Easy Bike 20 min

Leg PT:5:00 warmup

Repeat 4 timesbike 3:00squats - 30lunges 15/legheel raises 30

Max Rep PT:Repeat 5 timesJumping jacks 10Pushups 10abs of choice 20Pullups maxrepsDips max reps

Lower/Upperback:Plank pose 1:00Swimmers 1:00Reverse pushups25Arm Haulers 25Shoulder routine

Bike 15 min

Leg PT:Repeat 5-10timesJumping jacks 10Squats 10

Repeat 4-5 timesbike 3 minutesSquats 20 repsLunges 15/legrepsHeel raises(calves) 20-30reps

3 October 4 October 5 October 6 October 7 October 8 OctoberPT Pyramid:2-4-6-8-10-8-6-4-2DipsPull-upsFour gripsPull-up pyramid1. Regular grip2. Reverse grip3. Close grip4. Grip of choiceTotal 200 pull-upsBut alternatingdips eitherparallel bar dipsor benchdipsTotal 200 dips

Leg PT:repeat 6 times:squats 20lunges 10/legplank pose 1minute

PT Superset:Repeat 5-10timesPull ups 10Push ups 25Abs of choice - 25Dips - 10-15(all should be submax effort)

Bike 30:00

Shoulder W/O

Leg PT:Warm up with5 min bike

Repeat 4 timessquats 20lunges 10/legcrunches 25

Max Rep PT:Repeat 2-3 timesPushups maxrepsPullups maxrepsCrunches - 25Dips - maxcrunches - 25pushups- maxreps-knees

Leg PT:Warm-up bike10:00

Repeat 5 timesSquats 10Lunges 10/leg

9 October 10 October 11 October 12 October 13 October 14 OctoberPT Pyramid:2-4-6-8-10-8-6-4-2Four gripsPullup pyramid1. Regular grip2. Reverse grip3. Close grip4. Grip of choiceTotal 200 pull-upsBut alternatingpush-upsTry to double thepushupson the pyramidTotal 400 push-ups

Leg PT:Repeat 5 cyclesof:Squats 20crunches - 20Lunges 10 / legcrunches - 20Calf raise 20crunches 20

PT Superset:Do several sets10-15 sets of 5-10pullups / dips and10-20 pushups perset.. Rest aminute with awater break /light stretch oractive rest with aset of abs of yourchoice.

Leg PT:Repeat 5-10timesJumping jacks orbike - 1 minutesquats 20Lunges 10/legCalf Raise /stretch 20 / leg

Max Rep PT:Pullups 50-100Pushups 100-200crunches 150-300After eachcomplete set ofpull, push,crunches.Get thesenumbersin as few sets aspossible. Do notgo higher than 10sets.

Leg PT:Repeat 4-5 timesbike 5:00Squats - 20Lunges 10 / legcrunches - 25

Cooldown bike5:00

15 October 16 October 17 October 18 October 19 October 20 OctoberPT Pyramid:How high can yougo UP thepyramid until youfail at both pull-ups / pushups?

Leg PT:Repeat 8 timesBike 2:00rest with 10squatsand 10 lunges /leg


Repeat 10 timespushups - 10jumping jacks 10

Repeat 3 timespullups maxrepsregular gripreverse grip30 abs at everyset

shoulderworkoutreg. lat raise - 10-thumbs up -10- thumbs down -10front raise - 10- thumbs up - 10- thumbs down -10upright rows - 10rev flies - 10military press - 10repeat w/noweight

bike- 20:00

Leg PT:Repeat 4 timesBike 4:00rest with 20squats10 / lunges perleg

Max Rep PT:Pullups 50-100Pushups 100-200Crunches 150-300After eachcomplete set ofpull, push,crunches.Get thesenumbersin as few sets aspossible. Do notgo higher than 10sets.

Leg PT:bike 5 minutes

Repeat 4-6 timesbike 5 minutes(W) Squats 20 squats - 20(W) Lunges10/legside step squats -20

21 October 22 October 23 October 24 October 25 October 26 OctoberPT Pyramid:How high can yougo UP thepyramiduntil you fail atboth pull-ups /pushups?

Shoulder routine

Leg PT:Repeat 4-5 timesBike 6-8:00Squats 30Lunges -- 20 / legCalves (heelraises) -- 30 perleg


Repeat 10 timesJumping jacks 10Pushups 10(variety ofpushups wide,close, fingertips,8countbodybuilders etc)

Repeat 3-4 times:Pullups maxPushups - 25

ShouldersWorkout

Leg PT:Repeat 4-5 timesBike 5:00 atincreasing levelsper minute onstationary bikeSquats -- 30Lunges -- 20 / legCalves -- 30 perleg

Max Rep PT:50 Pull ups100 push ups200 crunches5 minutes ofplank pose

Get abovenumbers doneanyway you can.

Leg PT:Repeat this 8-10timesBike between2:00 - 3:00Squats 30-40repsLunges - 20-30reps per legHeel Raises 30reps

27 October 28 October 29 October 30 October 31 October 1 NovemberPT Pyramid:5:00 warmup

Pullups:4,6,8,10,12 ofeach grip below1) regular grip2) reverse grip3) close grip4) wide grip5) mountainclimber(200 pullups - HEman)

Repeat 10 times20 pushupsdo 25-50 absbelow

Flutterkicks - 50Leg levers - 50Scissors - 50

shoulder workout2 xs

Leg PT:Bike 2:00-4:00Squats -- 20-30Lunges -- 10-20per legRepeat above 5-8times


Repeat 10 timesJumping jacks 10Pushups 10

Repeat 10 timesPushups 20Pullups 5-10Flutterkicks - 20

(variety of pullupsand pushups)

ShouldersWorkout

Leg PT:Repeat 10 timesJumping Jacks -10squats- 10Abs of choice 20

Repeat 4-5 times:Bike 1:00-2:00Squats - 20Lunges - 10/legHeel raises - 20

Max Rep PT:50 Pull ups100 push ups200 crunches5 minutes ofplank pose

Get abovenumbers doneanyway you can.

Leg PT:

Repeat 5-10timesbike 2:00-3:00Squats - 20 repsLunges - 10 -15repseach leg

2 November 3 November 4 November 5 November 6 November 7 NovemberPT Pyramid:

Warmup 10:00

Pullups2,4,6,8,10,12,14Pushups,5,10,15,20,25,30...Abs of choice -10,20,30,40...andrepeat in reverseorder - stop justbefore musclefailure(alternate eachexercise and buildup each cycleuntil near failureat any oneexercise...)

ShoulderWorkout

Leg PT:Leg Weight/PT x2Squats 40Lunges - 10/legStretch legsBike - 5:00

PT Superset:

5:00 warmup

Repeat 3 timesPullup maxPushups 40-50reverse pushups -20dips - 20abs of choice - 30wide pushups 20Tri pushups 10

Super Set x 2military 10,15bicep curls -10,15

Leg PT:bike 20:00

Repeat 5 timesSquats 20 squats 20crunches - 25

Max Rep PT:

100 Pull ups200 push ups300 Crunches3:00 BikeRepeat abovecircuit until youreach 100 Pullupsin as few sets aspossible..

Bike 20:00

Shoulder W/O

Leg PT:bike 30:00During BikeStop every 5:00Do:Squats 25 squats 20

8 November 9 November 10 November 11 November 12 November 13 NovemberPT Pyramid:Warm-up withPull-ups2,4,6,8,10 inbetween do 10Push-ups & 1:00bike.

Push-up/Pull-upPyramid: to 10 orhigher if you can,keep going untilyou fail you donot have torepeat in reverseorder.

Bike 20:00

Leg PT:Repeat 5 timesbike 5:00squats - 30 lunges- 10 / leg

PT Superset:Repeat 5-10times:Pull-ups MaxPush-ups 10Crunches 10Wide Push-ups 10Crunches 10Tricep Push-ups10Crunches 10

Leg PT:Repeat 5 timesbike - 3:00squats 20lunges - 10 / leg

Max Rep PT:5:00 Warm-up

Repeat 4 times:Bike 5:00Pull-ups MaxPush-ups MaxAbs 25Dips Max

Pull-ups 25 repsany way you canwith 50 abs eachset.

Bike 1:00fast/1:00 slow forremaining timeyou have.

Leg PT:Repeat 5 timesSquats 20lunges - 10 / leg

Bike/walk 20:00

14 November 15 November 16 November 17 November 18 November 19 NovemberPT Pyramid:Up to level 10then stopPush-ups x 3Crunches x 5Pull-ups x 1

Leg PT:Cardio 30:00;every 5:00, do 25Squats

PT Superset:Repeat 3 times:Push-ups 10-20Pull-ups MaxCrunches 25

LW Shoulders

Leg PT:Cardio 40:00;every 10:00 do 20Squats


Bike 20:00 (Fast1:00/Slow 1:00)

Repeat 3 times:Pull-ups MaxPush-ups MaxPlank 1:00Dips Max

Leg PT:Bike 30:00

Weight/PT x 2Squats 40Lunges - 10/legBike - 5:00

20 November 21 November 22 November 23 November 24 November 25 NovemberPT Pyramid:Pull-up/Push-upsPyramid1 Pull-ups/1Push-ups, 2 Pull-ups/2 Push-ups,etc.(Keep going untilyou fail)

Leg PT:Walk or bike20:00

Repeat 5 timesSquats 20 squats 20crunches - 25

PT Superset:Repeat 10 times:Jumping Jacks 10Push-ups 10

5 Supersets:Push-ups 10Crunches 20Pull-ups MaxPush-ups 20Crunches 20

LW Shoulders

Bike 30:00

Leg PT:bike 30:00Stop every 5:00Do:Squats 25 squats 20

Max Rep PT:Repeat 4-5 times:Pull-ups MaxPush-ups MaxBike 3:00

LW Shoulders

Leg PT:

repeat 10 times10 jumping jacks10 - squats

Repeat 3 timesBike 2:00 squats - 20 repsCrunches - 30

Long fastwalk/bike 30:00

26 November 27 November 28 November 29 November 30 November 1 DecemberPT Pyramid:5:00 Warm-up

Pull-ups2,4,6,8,10 (inbetween sets do10 push-ups)

Repeat 3 timesPull-ups MaxDips Max

Leg PT:repeat 10 times10 jumping jacks 10 squats

Repeat 3 timessquats - 25 .crunches - 30 squats - 30crunches - 30

BIKE for 30:00

PT Superset:Repeat 10 times:Push-ups 10Jumping Jacks 10

Do anyway youcan:Pull-ups 50Push-ups 100Abs 200Plank 1:00Rest 3:00

Leg PT:5:00 warmup

Bike pyramid

repeat 6 timesBike 3:00squats - 201/2 squats 20abs of choice 20

Max Rep PT:Pull-ups warm-up: 2,4,6,8,10

Repeat 4-5 times:5 minutes biketabata (::20fast/::10 slow)Pull-ups MaxPush-ups Max

LW Shoulders

Leg PT:Squats - 3 x 20light weightLunges - 3 x10/legCalf raises - 3 x 15

bike 20:00

2 December 3 December 4 December 5 December 6 December 7 DecemberPT Pyramid:Pull-up/Push-upsPyramid(How high canyou go?)

LW Shoulders

Leg PT:Repeat 5-10timesBike 2:00-3:00Squats - 20 repsLunges - 10 -15/leg


Repeat 10 times:Pull-ups Max(every other set)Push-ups 25Crunches 25Plank 1:00

LW Shoulders

Leg PT:5:00 Warm-up

Bike 2:00Squats 20 Squats 20Lunges 10/legButt-kickers ::30Leg-swings 10

Repeat 4 times:Squats 20Lunges 10/legFlutterkicks 25

Max Rep PT:Warm-up withPush-up Pyramid 1-10.

Repeat 3 times:Pull-ups MaxPush-ups Max

LW Shoulders

Leg PT:5:00 warm-up

Repeat 10 times:Bike 2:00Squats 20Lunges 10/leg

8 December 9 December 10 December 11 December 12 December 13 DecemberPT Pyramid:Repeat 3 times:Pull-ups2,4,6,8,10Push-ups or Dips5,10,15,20,25

Leg PT:Bike 30:00 every km stopand do 20 Squats& 20 Lunges

PT Superset:5:00 warm-up

Repeat 10 times:Pull-ups Max(every other set)Push-ups 20Crunches 20Plank 1:00

LW Shoulders

Leg PT:5:00 Warm-up

Repeat 5 times:Bike 5:00 intervalSquats 20Lunges 10/leg

Max Rep PT:Repeat 4 times:Cardio of choice 5minutesDips: MaxPull-ups: Max

Leg PT:Repeat 10 times:Squats 10Jumping Jacks 10

Repeat 6 times:Squats 10Lunges 10/leg

14 December 15 December 16 December 17 December 18 December 19 DecemberPT Pyramid:Pull-up/Push-upsPyramid1 Pull-ups/1Push-ups, 2 Pull-ups/2 Push-ups,etc.(Stop at 10)

Repeat 3 times:Pull-ups Max

Leg PT:5:00 Warm-up

Repeat 5 times:Bike 5:00Squats 30Lunges 15/legPlank 1:00

PT Superset:Warm-up withpull-ups2,4,6,8,10 restwith 20 Push-ups& 20 Abs.

Repeat 4 times:Pull-ups MaxPlank 2:00Dips 20

LW Shoulders

Leg PT:

Squats 300 repsFlutterkicks 200repsLunges 100 reps


Max Rep SetsPull-ups 100Push-ups 200Abs 300Rest with 3:00Cardio

Leg PT:Burn 100 caloriesas fast as you canusing Bike.Max rep sets of:100 Squats100 CrunchesBurn 100 caloriesas fast as you canagain on cardiomachine.

20 December 21 December 22 December 23 December 24 December 25 DecemberPT Pyramid:Pull-up/Push-upsPyramid(Keep going andsee if you can goto 20 Pull-ups/40Push-ups)

Bike 30 minutes

LW Shoulders

Leg PT:5:00 warm-up

Bike 30:00, every5:00 stop & do:20 Squats20 Lunges

PT Superset:5:00 warm-up

Repeat 10 times:Push-ups 10Jumping Jacks 10

Repeat 3-4 times:Dips 5-10Pull-ups MaxPlank 1:00Push-ups MaxRows 10Side plank1:00/side

LW Shoulders

Leg PT:5:00 Warm-up

Repeat 5 times:Jumping Jacks 10Squats 20

Repeat 3 times:Lunges 10/legSquats 20Cardio 5:00

Repeat 3 times:Squats 10(weighted)Bike 5:00 hard

Max Rep PT:Burn 100 caloriesas fast as you canusing Bike.Max rep sets of:100 Pull-ups100 Push-ups100 secondsplank100 Crunches100 Flutter-kicks

Leg PT:5:00 Warm-up

Repeat 5 times:Jumping Jacks 10Squats 20

Repeat 3 times:Lunges 20/legSquats 20Planks 1:00

Repeat 3 times:Squats 10(weighted)

26 December 27 December 28 December 29 December 30 December 31 DecemberPT Pyramid:Pull-up/Push-upsPyramid(Keep going andsee if you can goto 20 Pull-ups/40Push-ups)

Leg PT:5:00 warm-up

Repeat 4 times:Plank 1:00Squats 25Lunges 10/leg

Bike 2:00fast/1:00 slow for30 minutes

PT Superset:Bike See howquickly you canburn 400 calories(should take 20-30 minutes)

Repeat 5 times:Pull-ups MaxAbs of choice 50Push-ups 20

LW Shoulders

Leg PT:Bike 40:00 Every 10 minutesstop and do 30Squats

Max Rep PT:Burn 100 caloriesas fast as you canusing Bike.Max rep sets of:50 Pull-ups100 Push-ups100 Flutter-kicks100 secondsplank(Try to completein 5-6 sets)

Bike 20 minutes

LW Shoulders

Leg PT:Repeat 5 times:Bike 5:00Squats 30Lunges 15/legPlank 1:00

workout for every day of the year

Documents

inbetweenleg pt

minutesleg pt

minuteslongleg pt

minuteleg pt

pullpushupsleg pt

bike pyramid

januarypt pyramid

minmax rep pt