FIT - Week of 2-28-2022
MONDAY
15 Cal Bike/Row
10m Backwards Lunges
10 Air Squats
10 SA DB Press
10 PVC Pass Through
10 PVC Cuban Press
2 rounds:
10m Quad Stretch
10m Knee Pulls
10m Toy Soldiers
10m Spiderman Lunges
Core - 3 Rounds
20” on – 5”Rest
Cross Patterning
Right Side Plank – knee down
Left Side Plank – knee down
Knees at table top - marching
(15 min) or 4 times through:
10 DB Push Press
10 Box Dips
10 Cal Bike
10 Ring Rows
10 KB Squats
Rounds 1 & 3 @ 50% Effort
Rounds 2 & 4 @ 75% Effort
Balance
10 Barbell Good Mornings
10 Hallow Rock to Superman on Bar
10 SL Ball Bounces (ea)
10m Tippy Toe Walking & Heel Walking
TUESDAY
Warm-up (10 min)
2 Rounds:
Row/Run 200m or 15 Cal Bike
10 Push Ups
10 Knee Ups
10 TRX Rows
10 PVC Good Mornings
10 Air Squats
10 Spiderman lunges
Core #2 – 3 Rounds
20” on – 5” Rest
SL Tall Boat Hundred
Bridge Marching
SL Flutter Kick – 1 Knee Bent
Reverse Bicycles
Program #1
15 min time cap
15 - Russian KB Swings
14 - KB Goblet Squats
13 - Box step ups (R+L=1)
12 - KB Deadlifts
11 - Push-ups
10 - 15 Cals on Bike
start with 10, then 10-9, then 10-9-8,
then 10-9-8-7, etc. Keeping going until finished or stop at the 15 minute mark.
Balance
100m Farmers Carry Walk
10 Calf Raises on plate (each leg)
10 dead bug on bench (Keep back flat)
10 Hip Raises (each leg)
WEDNESDAY
Warm-up (10 min)
2 Rounds
2 min cardio
10 L/W Russian Kettlebell Swing
10 Box Step Ups
10 L/W Push Press
10 Down Dog to Up Dog
1 Round of: 10 of each
Cuban Press
Good Morning
Toy Soldier
Spiderman
Core 3 Rounds
20” on – 5” Rest
Reverse Crunches
Table Top Small Crunch
Forearm Plank – Battle Ram
Bird Dog – Arms and Legs
Program #1
(15 mins)
3 Rounds - 10 of Each
KB Deadlift
Russian KB swings
Weighted Box Step Up
--Rest 2 Min--
3 Rounds – 10 of Each
Plate Ground to Overhead
Single arm DB snatch ( 5 each arm)
DB Thrusters
*Go as fast as you safely can.
Each 3 Rounds are designed to be sprints.
Balance
100m Farmers Carry Walk
10 Calf Raises on plate (each leg)
10 dead bug on bench (Keep back flat)
10 Hip Raises (each leg)
THURSDAY
Warm-up (10 min)
3 Rounds of:
250m Run or 15 Cal Bike/Row
8 Push Ups
8 Air Squats
8 Knee ups
8 Down Dog - Up Dog
CORE - 4 RDS
20” ON – 5” REST -
Penguins
T’s and Y’s
Sidelying Hip Circles
Sidelying Hip Side Kicks
Program #1
4 Rounds
40” work - 20” rest
Rower or Bikeor Cardio
TRX Rowsor Bent Over Rows
Bench Overs
DB Floor Press
Goblet Squats
*Stay at the one station for 4 rounds before moving to next station. Work at a 75% rate for the first round on each movement and try to hit that same rep count for the other three rounds.
BALANCE
Front Neck Stretch
SA Rig Crawls (hold for 20”)
Sleeper Stretch (not past 45) w/band
Hamstring Stretch (3 way)
FRIDAY
Warm-up (10 min)
2 Rounds of:
10 Cal Bike/Row
10 Backwards Lunges
10 Air Squats
10 PVC Pass Through
Then 1 Round of:
8 Squat-Hinge-Squat
16 Heel Touches
Core #5 - 3 RDS
20” ON – 10” REST
Crunch Elbow Cross to Knee
Dead Bug – Opp Hand to Knee
SL Low Boat Hold
Table top Hold - Hundred
Program #1
5 Rds
100m Farmers Carry (or 1 min carry)
10 KB Deadlifts
10 TRX Rows
10 Pushups
10 Squats
You will feel your grip tested on this workout. Try not to set down weights during farmers carry.
Balance
5 Copenhagen Side-plank (ea)
Banded wrist roll ups
BOSU ball SL hold (30” each side)
SA KB Turkish roll hold (30” each)
SATURDAY
Warm-up – 6 mins
300m run/row/20 Cal Bike
then
2 rounds:
10 air squats
10 knee ups
10 SL KB deadlifts
10 KB Swings
then
1 Round:
Sampson Stretch
Spiderman
Toy Soldier
PVC Twist
Core
Program #1
7 Min AMRAP
100m Run
10 Knee-up’s or Situps
10 KB Swings
Rest 3 Min
7 Min AMRAP
10 Cal Bike/Row
10 Push Ups
10 Push Press
Find a good pace during the 7 mins and keep moving.
Balance