MONDAY
RUN WORKOUT
LONG RUN
- Depending on your level 20-40 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 x 3 – 30 seconds rest in between)
- 1 x Plank (30 secs -1 minute)
- 1 x Flutter (30 secs – 1 minute)
- 1 x Supermans (30 secs – 1 minute)
- Russian Twists (30 secs – 1 minute)
TUESDAY
INDOOR WORKOUT
Jump Rope for Heart (Repeat 3-5 times 15 secs rest in between exercises)
- 1 minute Skipping
- Intro to Skip (Video is long but helpful)
- Mountain Climbers (45 secs)
- Mountain Climbers
- Farmers Walk (2 minute)
- Farmers Walk Demo
- Skip (1 minute)
- Farmers Walk (1 Minute)
- Burpees (1 minute)
- BURPEES DEMO
- 2 minute Rest
WEDNESDAY
RUN WORKOUT
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
STRENGTH 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.
- 6 side raises
- 6 front raises
- Lateral and Forward Raise
- 6 Curl Press Raises
- Press
- Chair dips 30 seconds
- Farmers walks (again weights not needed buckets with water, or anything heavy
- Farmer Walk
- 15 Seconds rest
- Chin Ups/Pull ups 30 secs (when you are done just hang)
- Chin Up/Pull Up
- 1 minute rest repeat x 3
THURSDAY
INDOOR WORKOUT #3
Circuit A repeat x 3
- Air Squats x 40
- Pushups x 30
- Sit Ups x 20
- SIT UP DEMO
Circuit B Repeat x 4
- Switch Lunge x 20
- Switch Lunge Demo
- Squat Jump x 10
- Jump Squat Demo
Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds
- Mountain Climbers
- Burpee
- V-Ups
- V-UP Demo
FRIDAY
FINAL COUNTDOWN RUN
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 or you just want to go outside mark out a 20 to 50 yard course outside your house.
5-4-3-2-1
Push Ups/Squats/Burpies
Long Push Up explanation with modifications
Run up and down your hill/stairs/or open field(20-50 yards)
After each run you complete 5 push-ups, 5 squats, 5 Burpies.
With every run interval you do you decrease your Push/Squats/Burpies by 1
Do a minimum of 5 but feel free to do more, we would like to see you moving between 30-45 minutes:)
SATURDAY
Circuit A x 5 sets
- Hollow Rock x 10
- Hollow Rock Demo
- Russian Twist x 10
- High Plank Shoulder Tap x 10
- High Plank Shoulder Tap
Circuit B x 3 sets
- Skip 500 revolutions
- Air Squat x 1 minute
- Plank x 1 minute