Fitness Plan of the Week 2

Day1 Warmup/Stretch

PT pyramid:

Pullups x 1
Pushups x 2
Situps x 3
Dips x 2

See link: PT Pyramid

Go as high as you can...repeat in reverse order...

Repeat 3 times
Swim 500m
Max Pushups
Max Abs of choice
(2:00 each)

Run 2 mile timed

Cool down / Stretch

Day 2

warmup 10 minutes

stretch

Reg Crunch - 25
Right Elbow L/Knee - 15
Left Elbow Rt Knee – 15
Reverse Crunch – 25
Double crunch - 25
PLank pose 1:00

Repeat ten times
Jumping jacks – 10
squats – 20

Shoulder workout
(5 lbs Dbs nonstop)

Repeat 3 times
Woodchopper Squats 20
Woodchopper Lunges 20
Side stepping squats -20
run 1/4 mile in under 90 seconds

3 mile cooldown run

Day 3

PT Superset:
Repeat 5-10 times
pullups 10
Pushups 25
Abs of choice - 25
Dips - 10-15
(all should be sub max effort)

Run 4 mile timed

or

Swim: 1500m

or

Bike 30:00

Day 4

Day off...rest

Day 5

100 pullups

200 pushups

300 situps

1/4 mile run in 90-100 seconds

Repeat above circuit until you reach 100 pullups in as few sets as possible...

Back pack with 25 lbs on your back walk fast for 2 miles