Week # 1

 Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times

Upperbody Push / ABS

Wide pushups - 5-10
Reg. Crunches - 20
Reg. Pushups - 5-10
Rev. Crunches - 20
Tricep pushups - 5-10
½ Situps - 20

Running
Repeat 4 times
¼ mile at 2:00 men
¼ mile at 2:30 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 10
squats - 10

Swim - 200 yds

Wed / Saturday

Stretch / drink water

1 gallon a day!

Week # 2

 Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times (takes 10-20 minutes)

Upperbody Push / ABS

Wide pushups - 5-10
Reg. Crunches - 20
Reg. Pushups - 5-10
Rev. Crunches - 20
Tricep pushups - 5-10
½ Situps - 20

Running
Repeat 4 times
¼ mile at 1:50 men
¼ mile at 2:20 wo

Tuesday / Friday

 repeat 10 times
jumping jacks - 10
squats - 15

Swim - 400 yds

Wed / Saturday

 Stretch





 

Week # 3

Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock
1:00 - pushups max
1:00 - situps (40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 10
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo








 

Week # 4

Monday/Thursday

Warmup-repeat 15x' s
Jumping jacks - 10
Pushups - 10

Pt with the clock
Repeat 2 times
1:00 - pushups max
1:00 - situps (40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 20
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Week # 5

Monday/Thursday

Warmup-repeat 15x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock

2:00 - pushups max
2:00 - situps (70-90)1:00 - pushups
1:00 - situps (40-50)

Running
Repeat 8 times
¼ mile at 1:30 men
¼ mile at 2:00 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 20
squats - 20

Swim 600 yds

Wed / Saturday

Running
Repeat 8 times
¼ mile at 1:30 men
¼ mile at 2:00 wo







 

Week # 6

Monday/Thursday

Warmup-repeat 15x' s

Jumping jacks - 10
Pushups - 10

Pushup/Crunch

superset:

5-10 cycles of:

regular pushup 10
reg crunch 10
wide pushup 10
Rev. crunch 10
tricep pushup 5-10
L/R crunches 10 / 10

Running
Repeat 8 times
¼ mile at 1:20 men
¼ mile at 1:45 wo

Tuesday / Friday

repeat 10 times
jumping jacks - 20
squats - 20

Swim - 700 yds

Wed / Saturday

Running
Repeat 8 times
¼ mile at 1:20 men
¼ mile at 1:45 wo


 

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