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Day 1
Warmup run 10:00 / stretch
Swim 3 x 500m
swims
4 strokes per breath
6 strokes per breath
8 strokes per breath
hypoxic pyramid
and / or
3 mile timed run
Repeat 10
times
Jumping jacks – 10
Pushups – 10
(variety of pushups – wide, close, fingertips, 8count bodybuilders
etc)
Repeat 3-4 times:
Pullups max
Bench press – 10,15
Situps – 2:00
Pushups - 25
10,15 – means do 10 reps at heavier weight then drop some weight and
do 15 reps w/o rest
Light
weight Shoulders
Lowerback
Plan |
Day 2
Crunch routine
for warmup
Reg Crunch - 25
Right Elbow L/Knee 25
Left Elbow Rt Knee 25
Bicycle crunch – 25/25
Rev Crunch – 25
Double crunch - 25
Stretch / jog 5:00
Max situps – 2:00
Run or Bike
/ leg PT
repeat 4 times
Run or bike 4:00 fast
Squat /jumps - 1:00
lunges - 1:00
abs max - 2:00
3 mile run – easy pace
Lowerback Plan |
Day 3
Warmup bike or jog 10:00 / stretch
Repeat 10
times
Jumping jacks – 10
Pushups – 10
stretch
100 Pullup Challenge:
100 pullups – in as few sets as possible "resting" with max sets
of pushups and situps / run until you reach the 100,200,300 goals:
200 pushups
300 abs of choice
100m sprint - build up to full speed after 2-3 cycles
Total time _____
Light
weight Shoulders
Lowerback
Plan |
Day 4
Crunch routine
for warmup
Reg Crunch - 25
Right Elbow L/Knee 25
Left Elbow Rt Knee 25
Bicycle crunch – 25/25
Rev Crunch – 25
Double crunch - 25
Bike Pyramid:
level 2 for 1:00, etc…increase level of resistance by 2 levels each
minute for 10 minutes – repeat in reverse order =20:00
total
Repeat 4
times
Run 1 mile
Squats / jumps - 1:00
Woodchoppers - 20
abs max - 2:00
Lowerback
Plan |
Day 5
Warmup run 10:00/stretch
Repeat 10
times
Jumping jacks – 10
Pushups – 10
Run PT
Repeat 10 times
Run ¼ mile in 1:30-1:45
Pushups – 20
Pullups – 5-10
Flutterkicks - 20
(variety of pullups and pushups)
Light
weight Shoulders
Lowerback
Plan |
Day 6 / Day 7
Rest and recovery day or make up days for missed
workouts during the week…
or try the two cardio workouts
Bike Pyramid:
level 2 for 1:00, etc…increase level of
resistance by 2 levels each minute for 10 minutes – reverse order
=20:00 total
Swim Workout:
Swim 5 x 100m
sprints
Rest with 50m kickboard flutter-kicks
Swim hypoxic pyramid
100m x
4,6,8,10,12 stroke per breath
200m cooldown
Lowerback
Plan |