Perform the workouts below for the next 4 weeks, then move on to the next phase.
REST DAY
Optional
400 Lunges100 Ab Wheels
Shoulders & Arms
3 Set SupersetDB Shoulder Press - 10 repsDouble DB Curl - 10 repsDB Triceps Extensions - 20 reps
3 Set Quad SetDB Front Raise - 10 repsDB Side Laterals - 10 repsConcentration Curl - 10 per armLying DB Skulls - 10 reps
Arm Burnout - 5 minsDouble DB Curl - 10 repsBanded Triceps Press Downs 20 reps*no rest between sets
Walking Lunges400
Abs100 Weighted Crunches
Legs & Back
4 Rounds25 Air SquatsMax Rep Push-Ups
4 Rounds30 Calf RaisesMax Rep Wide-Grip Pull-Ups
4 Rounds:30 Wall-SitMax Rep Chin-Ups
100 Weighted Crunches
100 Pull-Ups
400 Lunges
100 Ab Wheels
Conditioning Intervals
Accumulate 1-2 miles of running1:00 fast run/sprint1:00 walk* after each walk 25 push-ups and 25 air squats
Ab Definition Circuit
4 Rounds:30 plank25 weighted crunches
Full Body Circuit Complete 3 Rounds
Push-Ups - 20 repsDB Curls – 20 repsDB Shoulder Press- 20 repsLunges - 50 lunge stepsWeighted Crunches - 20 repsDB Skull Crushers - 20 repsDB Hammer Curls - 20 repsDB Front Raise - 20 repsDB Tricep Extensions - 20 repsPlank Hold :45Lunges - 50 lunge steps
Rest :90 between sets
