Day 1 (Upper Body)
- Negative Pushups - 5 sets x 10 (8 seconds)
- Overhead Shoulder Squeezes - 5 sets x 15
- (3 Second Holds)
- Pushup to Planks - 5 sets x 15
- Negative Door Rows - 5 sets x 10 (10 seconds)
Day 2 (Lower Body)
- Split Squat Jumps - 5 sets x 5 each
- Split Squats - 5 sets x 10 each
- (with weighted backpack)
- Side Lunges - 5 sets x 10 each
- (with weighted backpack)
- Single Leg RDL - 5 sets x 10 each
Day 3 (HIIT)
- Exercises
- Plank Jacks
- Plank with Leg Lifts
- Squat Jumps
- Supermen
- High Knees (in place)
- Time / Rounds
- Timing - 20 Sec. Work / 10 sec. Rest
- 6 Rounds
Day 4 (AMRAP)
- Exercises
- Body Weight Squat - 10 Reps
- Reverse Lunges - 5 Reps/each
- Side Lunges - 5 Reps/each
- Squat Jumps - 5 Reps
- Time - 15 Minutes (non-stop)
Day 5 (Conditioning)
[try to do a longer length sprint or more reps than you did the previous week]
- 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)