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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Stationary Bicycling | 2 sets | 300 reps | 30s | -Fartlek Cycling
-Speed: 6-10-12-10-6 |
1B. Diamond Pushup![]() | 2 sets | 8 - 10 reps | 30s | -Speed: 31x1 |
2A. Row Ergometer | 3 sets | 5s | 30s | -Fartlek Rowing
-Speed: 6-10-12-10-6 |
2B. Bodyweight Jump Squat | 3 sets | 10 reps | 30s | |
3A. Jump Rope: Basic Hop![]() | 2 sets | 100 reps | 60s | |
3B. Chin-up![]() | 2 sets | 10 reps | 60s | |
4A. Barbell Good-morning | 3 sets | 15 reps | 15s | -Speed: 1-0-3-1 |
4B. Side Crunch With Leg Lift | 3 sets | 15 reps | 15s | -Slow pace |
4C. Plank | 3 sets | 30s | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 8 - 10 reps | 30s | -70% load
-Speed: 2-1-2-1 |
1B. Lateral Band Walk | 3 sets | 12 reps | 30s | |
1C. Barbell Glute Bridge | 3 sets | 12 reps | 30s | -Back on plank
-70% load
-Speed: 2-1-2-1 |
1D. Barbell Deadlift | 3 sets | 10 - 12 reps | 30s | -75% load
-Speed: 2-1-2-1 |
2A. Row Ergometer | 4 sets | AMAP reps | 45s | - Rowing 5km
-10 Intensity
-Medium to fast pace |
2B. Mountain Climber | 4 sets | 20 reps | 45s | |
3A. Wood Chop with Rope Attachment | 3 sets | 15 reps | 15s | -Per side |
3B. Resistance Band Sprints | 3 sets | 10 reps | 15s | |
3C. Cable Standing Fly![]() | 3 sets | 15 reps | 15s | |
3D. Crunches![]() | 3 sets | 45s | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Stationary Bicycling | 2 sets | 300 reps | 30s | -Fartlek Cycling
-Speed: 6-10-12-10-6 |
1B. Diamond Pushup![]() | 2 sets | 8 - 10 reps | 30s | -Speed: 31x1 |
2A. Row Ergometer | 3 sets | 5s | 30s | -Fartlek Rowing
-Speed: 6-10-12-10-6 |
2B. Bodyweight Jump Squat | 3 sets | 10 reps | 30s | |
3A. Jump Rope: Basic Hop![]() | 2 sets | 100 reps | 60s | |
3B. Chin-up![]() | 2 sets | 10 reps | 60s | |
4A. Barbell Good-morning | 3 sets | 15 reps | 15s | -Speed: 1-0-3-1 |
4B. Side Crunch With Leg Lift | 3 sets | 15 reps | 15s | -Slow pace |
4C. Plank | 3 sets | 30s | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 8 - 10 reps | 30s | -70% load
-Speed: 2-1-2-1 |
1B. Lateral Band Walk | 3 sets | 12 reps | 30s | |
1C. Barbell Glute Bridge | 3 sets | 12 reps | 30s | -Back on plank
-70% load
-Speed: 2-1-2-1 |
1D. Barbell Deadlift | 3 sets | 10 - 12 reps | 30s | -75% load
-Speed: 2-1-2-1 |
2A. Row Ergometer | 4 sets | AMAP reps | 45s | - Rowing 5km
-10 Intensity
-Medium to fast pace |
2B. Mountain Climber | 4 sets | 20 reps | 45s | |
3A. Wood Chop with Rope Attachment | 3 sets | 15 reps | 15s | -Per side |
3B. Resistance Band Sprints | 3 sets | 10 reps | 15s | |
3C. Cable Standing Fly![]() | 3 sets | 15 reps | 15s | |
3D. Crunches![]() | 3 sets | 45s | 15s |
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