Dry Land 1 mile run 2 times through · 25 crunches (abs) · 20 squats (legs) · 15 Viking Twists (each side) (abs) · 10 push-ups (arms) · Pilates 100 (abs) · 10 push-ups (arms) · 15 lunges (each leg) (legs) · 20 Mountain Climbers (each leg) (abs) · 25 box jumps (legs) (substitute any of the following into the set above) Add more reps every 2 workouts Abs Crunches Pilates 100 Viking Twists (with or without weight) Mountain Climbers 20-20-20 (crunches, side crunches, other side crunches) Bicycles Plank Back flutter kick Legs Squats Lunges Jumping Jacks Smurf Jacks Lunge Jumps Box Jumps Wall Sit Arms Push-ups Wide-Tri-Die or 7-7-7 (Push-ups Wide arms, Elbows scraps side, normal push-ups) Dips
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16X75’s (1200)
1-4 75 EZ @ 1:30 5-8 25 Sprint 50 EZ @ 1:20 9-12 50 Sprint 25 EZ @ 1:10 13-16 75 Sprint @ 1:00 Free or choice (1800) 6X50 4X100 2x200 4X100 6X50 Free or choice (3000) 1X200 @3:00 2X175 @2:40 3X150 @2:10 4X125 @1:50 5X100 @1:30 6X75 @1:10 7X50 @:50 8X25 @:25 Mixed Set (1800) 300 Free Swim 6X50 Free Swim 300 Kick 6X50 Free Swim 300 Pull 6x50 Free Swim Free+ (3400) 4X25 IM Order 4X50 Free 4X100 IM 4X150 Free 2X200 IM 2X200 Free 4X150 IM 4X100 Free 4X50 IM Order 4X25 Free 20xMarine 25’s Swim 25 get out do 5 push-ups, feet first back into the water, swim 25 get out do 10 crunches. Change out any arm, leg or ab exercise Warm ups (choose one)
200 SKIPS (1000) 2x100 SKIPS (1000) 5-4-3-2-1 (SKPIS) (1500) (1st S-Swim, K-Kick, I-IM, P-Pull, Last S-Swim or Scull) |
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