Day1 Warmup/Stretch

Repeat 3 times

TRX Workout 10 reps

Jumping Jacks - 10

postural Squats – 10*

side lunge*

suspended lunge *

hip press*

oblique body saw*

side plank*

Crunches - 50

 Cardio options:

run – 20:00 of sprint/jogs:

Sprint 100m / jog 200m

 Swim or run – 20:00 option with fins if available

Cool down / Stretch

   Day 2

Reg Crunch - 25
Right Elbow L/Knee - 15
Left Elbow Rt Knee – 15
Reverse Crunch – 25
Double crunch - 25

 Repeat ten times

Jumping jacks – 20

Pushups – 20
Pullups - 10
 

   Upperbody weight / PT

 Circuit workout (no rest)

Repeat 2 times

Pullups – max reps
TRX rows – 15 reps
TRX pushups - max

Crunches - 50

TRX tricep ext – 15 reps

crunches - 25

pushups- max reps

bicep curls - max reps (20lbs)

tri ext - max reps (20lbs)

military pres - max reps

abs - max in 2:00

Shoulder workout

(5 lbs Dbs nonstop)

lowerback plan

cardio – whatever you can get in…

Day 3

Swim – 20:00 option OR

Warmup stretch

Run 2 miles

Stretch

Repeat 6 times

Run 1/4 miles in goal mile pace

Walk 2:00

Thursday Bike 20:00

Do level resistance increase of (hold each level for 1:00)

Level 2,4,6,8,10,…for ten minutes then repeat in reverse order for 20:00 total

Or

SWIM 20:00 – see swim workout below

Day 4

Reg Crunch - 25
Right Elbow L/Knee - 15
Left Elbow Rt Knee – 15
Reverse Crunch – 25
Double crunch - 25

STRETCH

Bench press – 5 x 5 (75% of max 1 rep weight)

Pull-ups – max reps in between 5 rep sets of bench press

Rest 2:00

    Repeat 3 times
Pullups - max reps

Pulldowns – 15,15

(reg, reverse grips)

Pushups - 20

Reverse pushups – 20

Birds – 20

Dips - max

Tricep ext. - 15

Lowerback #1/2 -25

Bicep curls - 20

Hammer curls - 20

Military press - 15

Abs of choice – 50

   Shoulder workout

(5 lbs Dbs nonstop)

Run or swim 20:00

Day 5

Repeat 3 times

TRX Workout 10 reps

Jumping Jacks - 10

postural Squats – 10*

side lunge*

suspended lunge *

hip press*

oblique body saw*

side plank*

Crunches - 50

Swim – optional

3 x 500m swims at

4 strokes per breath

6 strokes per breath

8 strokes per breath

(per 500m)