Monday's Workout

Full body workout
1)Put treadmill on incline
Sprint for 15 seconds then pushups to failure
Rest for 40 seconds
Repeat for 5 sets

2)Keep treadmill on inlcine
Sprint 15 seconds then do straight bar curls
Rest for 40 seconds
Repeat for 5 sets

3)Keep treadmill on incline
Sprint for 15 seconds then squats (50x)
Rest for 40 seconds
Repeat for 4 sets

4)Keep treadmill on incline
Sprint for 15 seconds then one lege squats (10x each leg)
Rest for 40 seconds
Repeat for 4 sets

Saturday Training

45 minutes of outdoor fun. Go for a hike, surf, play some basketball. Enjoy the weekend!

Thursday's Training

Chest and Biceps
1)On treadmill put on incline.
Sprint for 15 seconds then do pushups to failure
Sprint for 15 seconds do curls (10x)
Repeat for 15x
2)3x failure pullups superset with db incline press

3)Abs
50 scissor kicks
20 russian twists
30 toe touches
4x

Wednesday's Workout

Leg Day!
1)12 minute run on treadmill
2)4x8 squats
3)4x12 leg press
4)Abs
on med ball
50 sit ups
50 opposite knee to opposite elbow (25x each way)
repeat for 2x

Tuesday's Workout

Back and Triceps
1)Jog for 45 seconds and sprint for 15 seconds on an incline
20 minutes total
2) Lat pull down super set with dips
Lat pull down: 3x10
Dips: 3xfailure
3)High pulls super set with lateral shoulder raises
3x10 for both exercises
4)Abs:
Leg lifts (where you hang from pull up bars and lift legs up)
3x15

Monday's Workout

BIG CHEST DAY!
1)Run for 7 minutes
2)5x5 flat DB press superset
3)3x8 DB incline
4)3x10 DB flys
5)3xfailure push ups
6)Abs
On decline bench
20 full sit ups
20 russian twists
25 toe touches
3x

Friday's Workout

Friday is here!!!
Big Cardio and back day!
1)25 minutes on stair master (crank it up, dont leave until your drenching in sweat!)
2)Lat pull downs super set with seated rows
5x12 ( should have to lower weight on last two sets if you are pushing yourself)
3)Abs
On med ball
50 full sit ups
50 opposite knee to opposite elbow crunch (25x each way)
4x!!!

have a great friday!!

Wednesday Workout

Legs
1)Put treadmill on incline. Sprint last 15 seconds of every minute for 20 minutes
2)Keep on incline and slow pace down. Shouffle sideways for 10 seconds then flip and go the other way for 10 seconds, rest for 30 seconds. Repeat for 4 sets each way
3)Keep on incline
Back peddle for 20 seconds rest 30 seconds for 5 minutes!
4)Abs on med ball
1)Opposite elbow to opposite knee for 25 reps each way
2)50 crunches
Repeat for 3x

Tuesday's Workout

Back and Ticeps
1)Stairmaster 20min
2)Lat pull downs super set with seated rows
4x10 on both
3)Skull Crushers
4x12
4)Abs
On decline bench
20 sit ups
20 russian twists
25 toe touches
Repeat for 4x

Monday's Workout

Chest and Biceps
1)Run for 12 minutes
2)Flat DB bench with Pull ups
5x5 bench
4xfailure on pull ups
3)Flys superset with straight bar curl
3x12 flys
3x10 curls
4)Abs on med ball
a)Crunch elbow to opposite knee (25x each leg)
b)Stretches (start in crunch position with arms above head, the stretch back, then crunch back up with arms staying in extended position)25x
Repeat a,b for 4 sets!

Outdoor workout

1)Warm up
Jumping Jacks-30x
High Knees-20seconds
Jumps back and forth (quick short jumps, imagine a line you are jumping over and back) 20 seconds
Square Jumps (jump forward, then left, back, then right, making a square)
20 seconds,
Squat Jumps-10 reps
Repeat for 3x total
2)Gassers superset with pushups
50 yards and back is 1. Do 3.
50 pushups
Repeat for 4x
3)Shouflle gasser superset with curls ( dummbbells, pullups)
Shouffle 20 yards and back is 1. Do 3
Curls 20x if pull ups 8-10
3x

Tuesday's Workout

Cardio and Back/Shoulers
1)25 minutes on stair master (crank it up!)
2)Lat Pull downs super set with seated Cable pulls
4x12
3)Shrugs superset with lateral raises
3x25 shrugs
3x15 raises
4)Abs
On med ball
50 crucnhes
25 right knee to left elbow crunch
25 left knee to right elbow crunch
Repeat 3 sets!

Monday's Workout

Outdoor workout (need space and bands,dumbbells, or pull up bar
1)Warmup
30 Jumping Jacks
20 seconds high knees
20 seconds square jumps (make four jumps making a square)
reverse for 20 more seconds
20 seconds one foot in front of other. (imagine a line an step one foot over line and back alternating feet as fast as possible)
10 scquat jumps. (Starting in athletic position, jump up then land back in squatting position)
Rest 15 seconds then repeat for 2 more sets
2)Gassers/Pushups/Curl circuit
Sprint 30 yards there and back (1). Do 5
Pushups to failure
Curls (dumbbells, bands, or pull ups)to failure
Repeat ciruit for 4 sets!
3)Back Peddle then Sprint/ Push up and squat jump circuit
Back peddle 20 yards then sprint forward (do 5x)
Do a push up, then squat jump, (do 10)
Repeat for 3x
4)Abs
Vups 15x
Scissor kicks 30
Russian twists 30
Toe touches 25
Repeat 3x

Friday's Workout

Back and Triceps
1)20 minutes on stairmaster
2)Pull Ups superset with DB rows
Pull UPs-4xfailure
DB Rows-3x8
3)High Pulls superset with plate raises (take plate and lift up and down in front of body)
High Pulls 3x12
Plate raises 3x12
4)Skull Crushes
4x10
5)Abs
On med ball
Alt knee to elbow-20 each leg
Stetches(take arms back behind head,"stretch back", then crunch forward)
20 reps
4x

Thursday's workout

Chest and Biceps
1)Run for 12 minutes on treadmill
2)Flat DB press superset with pull ups
4x8 on press
4xfailure on pull ups
3)DB Incline superset with straight bar curl
Incline press 3x8
Curl 3x10
4)Flys superset with pushups
3x10 flys
3x failure on pushups
5)Abs
Vups 20
Russian twist 30
Scissor Kicks 30
Toe Touches 25
Repeat 3x

Tuesday's Workout

Outside workout! Need Dumbbells or bands
1)Warm up
a)jumping jacks-30 reps
b)High Knees-20 seconds
c)Squat jumps-15 reps
4x no rest!
2)Gassers with DB Press
Sprint 30 yards and back 4x (no rest)
Superset with DB Shoulder Press
3x
3)Sprint 20 yards and back 5x then 10 up downs ( where you jump to the ground and back up. Superset with lateral shoulder raise
3x
4)Sprint 10 yards and back 5x then Over head Tricep extension with Dumbbell
2x
5) Abs
a) V ups 15 reps
b) Scissor kicks 30 reps
C) Slides ( lift one leg six inches off ground and slide both hands to knee cap) 12 reps each leg
d) Toe touches 25 reps
Repeat a,b,c,d 3x