WEEK 4 Workout
Monday: Slow and Steady
WARM UP
Run 40:00 -60:00 minutes
- Depending on your level jog for 40-60 minutes
- The goal should be to jog continuously at a comfortable pace non stop for the entire time.
- If you cannot do this no problem either adjust your pace or Run/Walk
CORE
(Repeat circuit x 3).
- Core 30 secs- 1 minute followed by 30 seconds rest between exercises
- 1 x Plank (30 secs -1 minute)
- Plank Demo
- 1 x Flutter (30 secs – 1 minute)
- Flutter kick Demo
- 1 x Supermans (30 secs – 1 minute)
- Superman Demo
- Russian Twists (30 secs – 1 minute)
- Russian Twist Demo
Tuesday:
WARM UP
CARDIO
- Repeat this 3 -5 x 15 seconds rest in between exercises
- Skip 1 minute
- High Knees 1 minute
- High Knees
- Skip 1 Minute
- Butt Kickers
- Butt Kickers
- Skip 1 Minute
- Burpees 1 minute
2 minutes rest before starting over.
The Goal is to eventually be able to complete this with less then 5 seconds rest between exercises.
Wednesday:
WARM UP
CARDIO
Speed Capacity Run
- 1 km Slow
- 1 minute active recovery continue to walk taking deep breaths lowering your heart rate
- 1 km build
- 1 minute active recovery continue to walk taking deep breaths lowering your heart rate
- 1 km Fast as you can
- 5 minute cool down active recovery walking lowering your heart rate
Main Set x 3 (15 seconds rest between exercises)
- Push Ups 30 seconds (if you are going to modify please follow the long Push Up explanation model)
- Long Push Up explanation with modifications
- Push Up Short Demo
- Planks 30 seconds
- Plank Intro and progression
- Shoulder Trifecta
Use light weights if you don’t have bands (prefer bands to weights), but if that is not available Soup Cans, juice cans, or water bottles will work. Do not not use any more than 5 lbs max. This is designed to engage our shoulders and keep them ready to swim.
Start with
- 6 side raises
- 6 front raises
- Lateral and Forward Raise
- 6 Curl Press Raises
- Press Raise
- Chair dips 30 seconds
- Chair Dips
- Farmers walks (again weights not needed buckets with water, or anything heavy
- Farmer Walk
- Chin Ups/Pull ups 30 secs (when you are done just hang)
- Chin Up/Pull Up
Thursday:
- WARM UP
- Water Polo Warm Up 4
MAIN SET x 3 (15 seconds rest between exercises)
- 45 seconds Jumping Jacks
- Jumping Jacks
- 45 Seconds Push ups
- Long Push Up explanation with modifications
- Push Up Short Demo
- 45 seconds of air squats
- Air squats
- 45 Seconds Mountain Climbers
- Mountain Climbers
- 45 seconds planks
- Plank Intro and progression
- 45 seconds alternate leg lunges
- Lunges
- 45 seconds flutter kicks
- Flutter kick Demo
- 45 seconds standing long jump (watch your head)
- Standing Long Jump
2 minute 15 second rest repeat 3 to 5 times.
THURSDAY:
WARM UP
CARDIO
If you have a hill in your area this is a great exercise. Alternately you could use the stairs in your house 3 to 5 times up and down. If no hills are available just mark out 50 yards to and from.
You will do this 10 times each time you complete a run you will do Push ups/Squats/Burpies descending from 10-1.
10-9-8-7-6-5-4-3-2-1
Friday:
WARM UP
MAIN SET repeat 3 x (15 seconds rest between exercises)
- 45 seconds Jumping Jacks
- Jumping Jacks
- 45 Seconds Push ups
- Long Push Up explanation with modifications
- Push Up Short Demo
- 45 seconds of air squats
- Air squats
- 45 Seconds Mountain Climbers
- Mountain Climber
- 45 seconds planks
- Plank Intro and progression
- 45 seconds alternate leg lunges
- Lunges
- 45 seconds flutter kicks
- Flutter kick Demo
- 45 seconds standing long jump (watch your head)
- Standing Long Jump
2 minute 15 second rest repeat 3 to 5 times.
Saturday:
WARM UP
CARDIO
3 – 5 km Run
5 minute cool down active recovery
Circuit x 3 – (30 seconds rest in between)
- Air Squats 30 seconds: – 1 minute
- Air squats
- Alternate Leg Lunges: 30 seconds – 1 minute
- Lunges
- Wall sits: 30 Seconds – 1 minute
- Wall Sit Demo
- Donkey kicks: 30 Seconds
- Donkey Kicks
OR
- 2 km as fast as you can
- In any combination
- 100 push ups
- Long Push Up explanation with modifications
- Push Up Short Demo
- 100 squats
- Air squats
- 100 Burpees
- Burpees
- 3 minutes of plank
- Plank Intro and progression
- 2 Km as fast as you can
Record your time to measure your improvement:)