Fitness Plan
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Calisthenics: (Two days per week, Days 1 and 3) Push-ups Mountain Climbers Flutter Kicks Body Builders Jumping Jacks Squat Jumps 8 Count Push Ups SETS - REPS 3 x 15 3 x 15 3 x 45 sec 3 x 15 3 x 15 3 x 15 3 x 15 Military Press Squat Press Triceps Extension Bent Row Biceps Curl Lunges Squats SETS - REPS 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 Weight Training: (Two days per week, Days 2 and 4) Take a 15 second break between each exercise.. WEEK NINE Workout four days this week Warm up: Walking, stretching for at least ten minutes Running: 3.0 miles 9:45 per mile Calisthenics: (Two days per week, Days 1 and 3) Push ups Mountain Climbers Flutter Kicks Body Builders Jumping Jacks Squat Jumps Medicine Ball: SETS - REPS Curl / Press / Extend 3 x 15 Twist Hand Off 3 x 15 Sit – Ups 3 x 15 Weight Training: (Two days per week, Days 2 and 4) Military Press Squat Press Triceps Extension Bent Row Biceps Curl Lunges Squats Take a 15 second break between each exercise.. SETS – REPS 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 WEEK TEN Workout four days this week Warm up: Walking, stretching for at least ten minutes Running: 3.2 miles 9:45 per mile Calisthenics: (Two days per week, Days 1 and 3) Push ups Mountain Climbers Flutter Kicks Body Builders Jumping Jacks Squat Jumps SETS - REPS 3 x 15 3 x 15 3 x 60 sec 3 x 15 3 x 15 3 x 15 Medicine Ball: SETS - REPS Curl / Press / Extend 3 x 15 Twist Hand Off 3 x 15 Sit – Ups 3 x 15 Speed Agility: (Two days per week, Days 2 and 4) SETS Knee Highs 3 Butt Kickers 3 Bounding 3 Power Skip 3 Lateral Movement 3 Carioca 3 Ladders 3 Box Drills 3 Shuttle Run 3 Lateral Coach Drills 3 Take a 15 second break between each exercise.. SETS – REPS 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20 3 x 20 WEEK TWELVE Workout four days this week Warm up: Walking, stretching for at least ten minutes Running: 3.5 miles 9:40 per mile Calisthenics: (Two days per week, Days 1 and 3) Push ups Mountain Climbers Flutter Kicks Body Builders Jumping Jacks Squat
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