Day 1 (Upper Body)
- Pushup In/Out Hops - 5 sets x 15
- Door Row Holds - 5 Sets x 60 seconds
- Single Arm Elevated Pushups - 5 Sets x 15 each
- Single Arm Door Rows - 5 sets x 15 each
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Day 2 (Lower Body)
- Tuck Jumps - 5 sets x 5 each
- Wall Sits - 5 sets x 60 Seconds
- (with weighted backpack)
- Walking Lunge - 5 sets x 15 each
- (with weighted backpack)
- Bridge w/ Kicks - 5 sets x 15 each
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Day 3 (HIIT)
- Exercises
- Burpees
- Flutter Kicks
- Cross Mountain Climbers
- Reaching Planks
- Cross Jacks
- Time / Rounds
- Timing - 20 Sec. Work / 10 sec. Rest
- 6 Rounds
Day 4 (AMRAP)
- Exercises
- Burpees - 5 Reps
- Mountain Climbers - 10 Reps/each
- Side Shuffle - 10 Yards/each
- High Knees (in place) - 15 Reps/each
- Time - 15 Minutes (non-stop)
Day 5 (Conditioning)
- Hill Sprints
- Find a hill about 15-30 yards long.
- Sprint up hill; Walk down the hill
- As soon as you get back to the start, sprint again
- Reps
- 10-20 reps (depending on length of hill)
- [Try to do 2 more sprints than you did last week using the same hill]