Monday: Cardio/Full Body
A.M.
2 Mile Run
Air Squats 100
Dumbbell Lunges 50 (per leg)
V-Ups 100
Handstand Push Ups 10
Barbell Good Mornings 2 x 25
P.M.
Power Clean/Squat Clean 2 x 12
Pull Ups (5 second holds at top) 3 x 5
Single Dumbbell Rows 3 x 10
Front Rack Lunges 3 x 14
Handstand Hold (1 minute)
Flexibility/Stretching (30 minutes)
Tuesday: Cardio/Endurance
Assault Bike (burn 30 calories)
Double Unders 50
Row 5 x 250 meters
Flexibility/Stretching (20 minutes)
Wednesday: Cardio/Full Body/Metabolic Conditioning
A.M.
2 Mile Run
Dumbbell Squat Hold 1 minute
Tricep Pulldowns 3 x 10
Lateral Shoulder Raises 3 x 10
Dumbbell Side Crunches 3 x 15
Single Leg Curls 2 x 15
Hanging Knee Raises 100
P.M.
Handstand Push Ups 10
Burpee Box Jumps 10
Toe to Bars 4 x 10
Flexibility/Stretching 30 minutes
Thursday: Cardio/Yoga
A.M.
Rowing/Assault Bike x 1 hour (switching every 5 minutes)
P.M.
Yoga
Friday: Cardio/Full Body
A.M.
2 Mile Run
Hollow Body Rocks 100
Front Squats 3 x 10
Calf Raises 3 x 25
Leg Extensions 3 x 12
Back Extensions 3 x 12
Bicep Curls 3 x 12
P.M.
Barbell Snatches 12 x 2
Good Mornings 3 x 15
Kettle Bell Swings 3 x 10
Handstand Hold 60 seconds
Flexibility/Stretching 20 minutes
Saturday: Metabolic Conditioning
A.M.
1 Mile Run
Double Unders 80
Wall Balls 60
Burpees 40
Front Squats 20
Flexibility/Stretching (45 minutes)
Sunday: Recovery
