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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Week 1 |
Gym Workout A |
Easy cardio (60 mins) /pushup |
Track Workout A |
Gym Workout B |
Rest |
Track
Workout B |
Rest |
| Week 2 |
Gym Workout A |
Easy cardio (60 mins) /pushup |
Track Workout A |
Gym Workout B |
Rest |
Track
Workout B |
Rest |
| Week 3 |
Gym Workout A |
Easy cardio (60 mins) /pushup |
Track Workout A |
Gym Workout B |
Rest |
Track
Workout B |
Rest |
| Week 4 |
Gym Workout A |
Easy cardio (60 mins) /pushup |
Track Workout B |
Rest |
Rest |
Track Workout:
Your Choice
or Push-ups |
Rest |
| Note: Swimming can be substituted for the track workouts if desired. |
| Gym Workout A |
Mini Circuit #1 |
| Exercise |
Sets |
Reps |
Target Bodyparts |
| Wider-Grip Assisted Pull Up |
1 |
15-25 |
Back, Biceps |
| Standing EZ-Bar Curl |
1 |
15-25 |
Biceps |
| Lying French Press |
1 |
15-25 |
Triceps |
| Rest |
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| Repeat Circuit |
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| Rest |
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| Repeat Circuit |
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Mini Circuit #2 |
| Seated Cable Row |
1 |
15-25 |
Back, Biceps |
| Hammer Curl |
1 |
15-25 |
Biceps |
| Dumbbell Kickback |
1 |
15-25 |
Triceps |
| Rest |
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| Repeat Circuit |
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| Rest |
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| Repeat Circuit |
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| 30 minutes of cardio at moderate intensity |
| Gym Workout B |
Mini Circuit |
| Exercise |
Sets |
Reps |
Target Bodyparts |
| Close-Grip Assisted Pull-up |
1 |
15-25 |
Back, Biceps |
| Handstand Push-up or Seated Overhead Press |
1 |
15-25 |
Shoulders |
| Hammer Curl |
1 |
15-25 |
Biceps |
| Triceps Dip |
1 |
15-25 |
Triceps |
| Rest |
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| Repeat Circuit |
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| Rest |
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| Repeat Circuit |
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| 30 minutes of cardio at moderate intensity |
Track Workout A
1. Warm-up: 1 mile (four laps around track) easy run or brisk walk
2. 1-15 minutes stretching
3. 20-25 minutes bleachers/stairs: single steps, double step, stair skates
4. 5-10 minutes high-knee pickups, walking high kicks
5. 1 lap cool-down
6. 5-10 minutes stretching
7. Ab work: 1 set (20-30 reps) of each of the following: Crunch, Bicycles, Alternating toe touch (legs straight up overhead, toes pointed, raising hands to toes), Oblique crunch, Reverse crunch
Track Workout B
1. Warm-up: 1 mile (four laps around track) easy run or brisk walk
2. 1-15 minutes stretching
3. Six 200-meter sprints (200 meters is half of a 400-meter track). Run at 70% max speed. Recover until your heartbeat reaches 120 bpm before doing the next sprint.
4. Plyometric off box:
Front jumps - 3 sets of 10
Side jumps - 3 sets of 10
5. 1 lap cool down
6. 5-10 minutes stretching
7. Ab work (repeat ab work from Track Workout A)
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