Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
Week 5 | Day 9Day 10
Week 5 | Day 10Day 11
Week 6 | Day 11Day 12
Week 6 | Day 12Day 13
Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Perform the following warm up
400m Run
15 Leg Swings (each)
5-10 Burpees
4 Sets
5 Deadlifts
Notes:
• Add weight across sets if posture was maintained in the previous set!
3 Sets
8 Seated DB Press
Rest 30 seconds to 1 minute
8 DB Split Squats (each)
Rest 30 seconds to 1 minute
50-100 Single Leg Single Unders with Jump Rope
Rest 30 seconds to 1 minute
50-100 Single Leg Single Unders with Jump Rope
Rest 2:00-2:30 between sets
Notes:
• Add weight across the sets if you do a rock star job!
5:00 Walk
Broomstick Bash 2-3 min total