1 January PT Pyramid: Pullups 1,2,3,4,5,6,7 …til failure – resting it! 1 min "i#ing in "eteen
2 January 3 January *eg PT: PT uperset: Long bike 'arm up wit$ Every 5 ($oulder minutes 'orkout 'ork out % do stop and do: only on#e 20 squats and 10 lunges per epeat 1% times leg How long do )umping *a#ks Pus!ups you go for? 10 2,4,6,$,1%&&&t 5 minutes? pus$ups 10 il failure pullups + 1%5 resting it! +" )r#)ut pus$ups % 10 2% 'run'!es !eg "run#$ % in "eteen epeat 3 25 times &lank pose 1 (ips min ,ilitary press 2,4,6,$,1%&&&t % 20 reps il failure !ows 10%15 resting it! reps 3% se')nd -i#ep #urls 20 plan# p)se &us$ups 20 in "eteen #run#$es 20
4 January *eg PT: -ike for .0 minutes -/ Every 5 minutes stop and do: 20 squats and 10 lunges per leg
7 January PT Pyramid: g) until y)u fail at pullups - if y)u 'an get 1 t) 1% t!at 55 pullups and 55 pus!ups& f y)u 'an repeat in reerse )rder 1%%1%% pullpus!ups
1% January *eg PT: -ike pyramid 20 ,in -/ every 5 minutes stop and do: 20 squats 20 lunges
$ January *eg PT: Repeat 2-3 times squats % 20 lunges + 10leg plank pose % 1:00 i#e Pyramid: Level 1 for 1:006 level 2 for 1:006 et#7in#rease level of resistan#e by 1 level ea#$ minute for 8 minutes + 9 reverse order 15:00
January PT uperset: 'armup &ull%ups + 5 &us$ups % 10 % repeat 510 until you #an no longer do bot$ amounts % $ow $ig$ do you get % no rest until you get 50 pullups 100 pus$ups ;1 min water break< keep going7 =bs equals $ow many pus$ups you do above
-ike 20:00
+" )r#)ut !eg "run#$ % 25 &lank pose 1 min
5 January .a/ ep PT: 'arm%up wit$ 5 min of #ardio option "ontinue warm%up wit$ #run#$es 25% 50 reps repeat 4/0s pullups % ma ips % 20 "run#$es + 50
6 January *eg PT: 'armup bike 5:00 repeat 3-4 times -34E 5:00 squats % 20 lunges + 10leg #run#$es % 50 &lank pose 1 min
bike pyramid 20 minutes epeat 3 times "run#$es 25 &lank pose 1 minute
+" )r#)ut !eg "run#$ % 25 &lank pose 1 min
11 January .a/ ep PT: 'armup ($oulder '> epeat 4 times pullups ma pus$ups + 20 #run#$es + 20 pus$ups % 20 i#e Pyramid: $old ea#$ level for 1 minute until failure + repeat in reverse order + s$ould be 15%20 minutes long
12 January *eg PT: 'armup epeat ten times )umping )a#ks % 10 (quats + 10 epeat 5 times (quats % .0 -ike 2:00 fast or at $ig$ levels of resistan#e &lank pose 1 min
bike + 20:00
13 January PT Pyramid: 5:%% armup Pyramid t) failure Pullups 1-/1 Pus!ups 2 -ma/ -2 +"s 5- ma/5 (ips – 2 – ma/ -2 8sing t!e 11%-1 pyramid start at ")tt)m g) t) ma/ sets in all eents and "a'# d)n t) ")tt)m& f y)u fail )n )ne eent "ef)re an)t!er li#e pullups 9ust d) negatie )r assisted until y)u ma/ )n t!ree )f f)ur eents&&& 1 January PT Pyramid: epeat 5 times
14 January *eg PT: 5:00 warmup *)er")dy (ay epeat 3 /0s -ike 10:00 squats .0 Lunges% 25 leg "run#$es 25
15 January PT uperset: epeat 3 times &ullups6 pus$ups6 #run#$es6 dips6 sub ma e@ort ;10%15 reps of ea#$< non impa#t aerobi# a#tivity for .0 minutes
16 January *eg PT: epeat 3 times -ike .:00 (quats + .0 Lunges + 20
2% January *eg PT: 5:00 warmup !epeat 10
21 January PT uperset: 5:00 warmup &
22 January *eg PT: 5:00 warmup;*og6bi
17 January .a/ ep PT: epeat 5 times )umping *a#ks + 20 &ullups + ma reps ips + 10%20 ri#ep ri#ep &us$ ups 10 "run#$es 25 reps *)er8pper "a'#: %&lank pose 1:00 %(wimmers + 1:00 %!everse pus$ups% 25 %=rm Haulers + 25 ($oulder routine
23 January .a/ ep PT: 'armup +lternating
1$ January *eg PT PT:: epeat 2 times bike or run % 10:00 squats % 0 lunges % 20 leg #alves % .0 ;$eel raise< #run#$es 50
24 January *eg PT: repeat . times bike or run+
13 January PT Pyramid: 5:%% armup Pyramid t) failure Pullups 1-/1 Pus!ups 2 -ma/ -2 +"s 5- ma/5 (ips – 2 – ma/ -2 8sing t!e 11%-1 pyramid start at ")tt)m g) t) ma/ sets in all eents and "a'# d)n t) ")tt)m& f y)u fail )n )ne eent "ef)re an)t!er li#e pullups 9ust d) negatie )r assisted until y)u ma/ )n t!ree )f f)ur eents&&& 1 January PT Pyramid: epeat 5 times
14 January *eg PT: 5:00 warmup *)er")dy (ay epeat 3 /0s -ike 10:00 squats .0 Lunges% 25 leg "run#$es 25
15 January PT uperset: epeat 3 times &ullups6 pus$ups6 #run#$es6 dips6 sub ma e@ort ;10%15 reps of ea#$< non impa#t aerobi# a#tivity for .0 minutes
16 January *eg PT: epeat 3 times -ike .:00 (quats + .0 Lunges + 20
2% January *eg PT: 5:00 warmup !epeat 10
21 January PT uperset: 5:00 warmup &
22 January *eg PT: 5:00 warmup;*og6bi
17 January .a/ ep PT: epeat 5 times )umping *a#ks + 20 &ullups + ma reps ips + 10%20 ri#ep ri#ep &us$ ups 10 "run#$es 25 reps *)er8pper "a'#: %&lank pose 1:00 %(wimmers + 1:00 %!everse pus$ups% 25 %=rm Haulers + 25 ($oulder routine
23 January .a/ ep PT: 'armup +lternating
1$ January *eg PT PT:: epeat 2 times bike or run % 10:00 squats % 0 lunges % 20 leg #alves % .0 ;$eel raise< #run#$es 50
24 January *eg PT: repeat . times bike or run+
9umping 9a'#s - 1% pus!ups 1% !)ulder )r#)ut lateral raises 1% lat raises t!um" up; 1% lat raise <3 1% t!um"s upd)n; fr)nt raise 1% 'r)ss )er 9a'#s - 1% military press - 1%
times !epeat 10 )umping *a#ks times % 10 )umping *a#ks squats + 10 % 20 #run#$es % 20 pus$ups + 20 abs of #$oi#e + 25 pull%ups % ? ;mi in a set of pull%ups $ere to get total reps of 50 pullups in t$is workout<
ke< stret#$ epeat 4 times lunges % 20leg squats % 20 squats % 20
26 January *eg PT: repeat 10 times 20 *umping *a#ks 20 squats
2$ January *eg PT: 5:00 warmup
'ir'uit epeat 5 times &ullups + ma reps Autterki#ks 50 ips % ma reps =bs of #$oi#e + 50
5:00 squats + 20 squats + 20 lunges + 10leg bike at $ig$ resistan#e levels su#$ as 10%15 out of level 20
!)ulder )r#)ut
pyramid: 1ma/ -1 pullups / 1 pus!ups / 2 a"s )f '!)i'e / 5
25 January PT Pyramid: 5:%% armup Pyramid t) failure Pullups 1-/1 Pus!ups 3 -ma/ -3 +"s 5- ma/5 (ips – 3 – ma/ -3 8sing t!e 11%-1 pyramid - start at ")tt)m g) t) ma/ sets
!epeat 5 times -ike % 5:00 fast squats % 50 reps lunges % 20 leg #alves % 50 reps #run#$es 50 Autterki#ks+
27 January PT uperset: epeat 1% times *umping *a#ks % 10 &/LL/&( % 5 &us$ups + 10
($oulder workout +nonstop lateral raise + 10 t$umbs up lat raise%10 t$umbs down lat raise 10 front raise +
!epeat . times squats + 20 squats % 20 lunges 20leg #run#$es % 50
2 January .a/ ep PT: epeat 6 times run or bike 5 min pullups ma pus$ups ma rest wit$ 50 abs or 1 min plank pose
s$oulder wo bike pyramid 20 min
3% January *eg PT: !epeat 2 times (quats + 0 squats + 20 lunges % 20leg #run#$es % 50
in all eents and "a'# d)n t) ")tt)m& f y)u fail )n )ne eent "ef)re an)t!er li#e pullups 9ust d) negatie )r assisted until y)u ma/ )n t!ree )f f)ur eents&&& 31 January PT Pyramid: epeat 5 times 9umping 9a'#s - 1% pus!ups 1% !)ulder )r#)ut lateral raises 1% lat raises t!um" up; 1% lat raise <3 1% t!um"s upd)n; fr)nt raise 1% 'r)ss )er 9a'#s - 1% military press - 1%
50
10 #ross overs + 10 military press % 10
1 =e"ruary 2 =e"ruary *eg PT: PT uperset: Repeat 5 epeat 1% times times Squats – 20 *umping *a#ks Lunges 20/leg + 10 pus$ups % 10 &/LL/&( % 5% 10
3 =e"ruary *eg PT: epeat 3 times -ike .:00 (quats + .0 Lunges + 20
4 =e"ruary .a/ ep PT: epeat 3-4 times &ullups % ma &us$ups ma plank pose 1 min
($oulders wo
5 =e"ruary *eg PT: epeat 3 times bike or run % 10:00 squats % 0 lunges % 20 leg #alves % .0 ;$eel raise< #run#$es 50
pyramid: 1ma/ -1 pullups / 1 pus!ups / 3 a"s )f '!)i'e / 5
6 =e"ruary PT Pyramid:
7 =e"ruary *eg PT:
$ =e"ruary PT uperset:
=e"ruary *eg PT:
1% =e"ruary .a/ ep PT:
11 =e"ruary *eg PT:
5:%% armup Pullups 2,4,6,$,1% 1; reg 2; reerse 3; 'l)se 4; ide in "eteen sets pus!ups -2% 'run'!es 2%
epeat 4 times squats + 20 lunges + 20 leg $eel raises + 20leg #run#$es % 50
>>1% upersets>> &ullups 5%10 &us$ups 25 =bs of #$oi#e 50 ips 10%20 !epeat above 10 times
5:00 warmup;*og6bi ke< epeat 4 times lunges % 20leg squats % 20 squats % 20
&ullups 50 in 'armup % as 5:00 few sets as !epeat 10 Bs possible + rest 10% )umping wit$ )a#ks 20 burpees in 20 % squats epeat 3 between times pullup sets squats % .0 lunges % 15 leg =bs ;2Cs< !egular #run#$es + 50 Lowerba#k eer#ises: % swimmers + .0 se#D % ! arm L leg lifts % 20 % L arm ! leg lifts 20
12 =e"ruary PT Pyramid: Pullup pyramid: 1,2,3,4,5,6,7 ,6,5,4,3,2,1 – rest it! 25'run'!es in "eteen ea'! pullup set& epeat 1% times "i#e sprint 1:%% 1% - pus!ups 1% 'run'!es "i#e 2%:%% 'run'!es – 5% *)er "a'# e/er'ises 1,2 8pper "a'# e/er'ises 1,2,3
13 =e"ruary 14 =e"ruary 15 =e"ruary *eg PT: PT uperset: *eg PT: repeat 1% 5:00 warmup 5:00 warmup i#e leg times & PT !epeat 10 10 *umping repeat times times *a#ks run 5:00 )umping *a#ks 20 squats squats % .0 % 20 !epeat %5 lunges + pus$ups + 20 times 15leg abs of #$oi#e bike or run % $eel raises % + 25 5:00 .0 pull%ups % ? squats % 50 ;mi in a set reps of lunges % 20 pull%ups $ere leg to get #alves % 50 total reps of reps 100 #run#$es % 50 pullups in t$is total time % workout< .5% 5:00 pullups % 100 any way you #an 1010 5 %20 your #$oi#e
-ike + remainder of
16 =e"ruary 17 =e"ruary .a/ ep PT: *eg PT: -ike .0:00 10 *umping repeat 2 *a#ks times 20 squats pull%ups + ma stret#$ epeat 3 reps times pus$ups + ma reps squats % 25 dips + ma #run#$es % .0 reps lunges % bi#ep #urls + 10leg 10615620 #run#$es % .0 superset reps squats % .0 military prs + #run#$es % .0 10615620 *umping *a#ks #run#$es + + 50 or bike 100 :00
$our %10%15 minutes
1$ =e"ruary 1 =e"ruary 2% =e"ruary PT Pyramid: *eg PT: PT uperset: PT Pyramid 5:00 warmup 5:00 warmup 1-1%-1 *)er")dy repeat 1% 1; pullups / (ay times 1 ;bike< *umping *a#ks 2; pus!ups / !epeat Cs % 20 3 (quats .0 20 pus$ups 3; 'run'!es Lunges% .0 #run#$es /5 15leg pullups %reps 4; dips / 2 #run#$es % 25 100 set <1: 1 ime self on 1 reg grip pullup, 3 mile bike 266F68610 pus!ups, 5 rev grip 'run'!es 266F68610 and 2 dips wide grip et <2 266F68 2pullups, #lose grip 6pus!ups,1% 266F68 'run'!es, 50 abs of 4 dips&&&t)tal #$oi#e reps after every 1%% new grip pulls,3%%pus 200 abs !,5%% do pull%ups 'run'!es&2% anyway % dips you #an + negatives or6 assisted version
21 =e"ruary *eg PT: *eg a" )r#)ut repeat times (quats 20 Lunges 20 "alf raise 25
24 =e"ruary PT Pyramid: 5:%% armup
27 =e"ruary *eg PT: 5:00 warmup *)er")dy PT !epeat F times -ike .:00 (quats 25 Lunges 15 leg "run#$es
@utter#i'#s 25 ma/ pus!ups 'run'!es 25 ma/ pullups
25 =e"ruary *eg PT: !epeat 10 Bs 10% )umping )a#ks 10 % squats epeat 5 times squats % 20 lunges + 10leg
26 =e"ruary PT uperset: epeat 1% times 5%10 pullups 20 pus$ups 50 abs of #$oi#e
22 =e"ruary 23 =e"ruary .a/ ep PT: *eg PT: Pus!up?run !epeat 5 Bs '! 10% )umping superset: )a#ks 5 #y#les of: 20 % squats epeat 5 &ullups % ma times ips + 10%20 regular squats % .0 pus$up 10 lunges % .0 reg #run#$ 10 -ike 10:00 wide pus$up 10 =bs ;2Cs< regD #run#$ 10 reg #run#$es + tri#ep pus$up 50 10 reg #run#$es 20
2$ =e"ruary .a/ ep PT: epeat 2% times *umping *a#ks % 10 pus$ups 10 epeat 4/0s pull%ups + ma reps pus$ups + 25
2 =e"ruary *eg PT: 5:00 warmup
!epeat 8 times lunges % 20leg squats + 20
Pyramid t) failure Pullups 1ma/ -1 Pus!ups 3 -ma/ -3 +"s 5- ma/5 (ips 3-ma/3
1 .ar'! PT Pyramid: 5:%% armup PT pyramid alternate; 1 - .+A -pullups 3- ma/- 3 pus!ups 5 - ma/- 5 'run'!es s!)uld get )er 1% )n pullups, 3% )n pus!ups and 5% )n 'run'!es )n t)p set t)tal 1-1%-1 pyramid 1%% pullups 3%% pus!ups 5%% a"s )f '!)i'e 7 .ar'! PT Pyramid: pullups 1-
50
bi#eps + 20 reps military press+ 10 resp bike + 10% 20:00
2 .ar'! 3 .ar'! *eg PT: PT uperset: % legs day 5:00 warmup repeat . times epeat 1% bike + 5:00 times squats + 20 squats + 20 10 pullups lunges + .0 pus$ups 10leg 100 abs of bike at $ig$ #$oi#e resistan#e levels su#$ as otal 10%15 out of 100 pullups level 20 .00 pus$ups 1000 abs
4 .ar'! *eg PT: 5:00 warmup *eg (ay !epeat Cs -ike 5:00 or (quats .0 #alves .0 Lunges% 25 leg "run#$es 25
$ .ar'! *eg PT: 5:00 warmup
1% .ar'! *eg PT: 5:00 warmup
.ar'! PT uperset: 5:00 warmup
5 .ar'! .a/ ep PT: epeat 7 times &ullups % ma pus$ups % 20 abs of #$oi#e 50 options !egular #run#$es Autterki#ks
s$oulderwork out regD lat raise % 10 %t$umbs up %10 % t$umbs down % 10 front raise % 10 #ross overs % 10 military press + 10 11 .ar'! .a/ ep PT: 5:00 warmup
6 .ar'! *eg PT: 5:00 warmup epeat 4 times (quats % 20 Lunges 10leg
12 .ar'! *eg PT: 5:00 warmup
1%-1 pus!ups - 22%-2
13 .ar'! PT Pyramid: 5:%% armup $ ')unt )dy"uilder pus!up pullup pyramid: epeat 2% times 2% pus!ups 2% 'run'!es
epeat 4 times !un 5:00 fast (quats % .0 Lunges + 15leg Heel raises .0
14 .ar'! *eg PT: 5:00 warmup epeat 4 times -ike .:00 squats %.0 lunges 15leg $eel raises .0
epeat 5-1% /0s &us$ups % 0 ips % 20 &ullups + 5%15 epeat a"s 3/0s Glutteri#ks % 50 !eg #run#$es % 50 (wimmers % 20 ! armL leg lifts% 20 L arm! leg lifts 20
15 .ar'! PT uperset: 5:00 warmup epeat 1% times *umping *a#k 10 pus$ups % 10 pullups + 5% epeat 3 times )umping *a#ks %
epeat 4 times -ike 5:00 (quats % .0 Lunges + 15leg #alves .0
!epeat 10 times &ullups + ma reps pus$up % 20 #run#$es % 20 tri#ep pus$ups % 10 "run#$es + 20 ($oulder workout repeat 2 times lateral raises 10 lat raises ;t$umb up< 10 latraise;t$ updown< 10 front raise ;t$ up< 10 #ross over *a#ks % 10 military press % 10
16 .ar'! *eg PT: 5:00 warmup epeat 5-1% /0s (quats % 0 Lunges % 10 leg "alve raises % 0
(partan bike bike 15:00 100 squats 100 abs of #$oi#e bike 15:00 5 lunges total 5 abs of #$oi#e bike 15:00 50 squats 50 abs of #$oi#e
Lowerba#k eer#ises: !epeat . times (wimmers + 1:00 ! arm left leg lifts + 1:00 L arm ! leg lifts + 1:00 17 .ar'! 1$ .ar'! .a/ ep PT: *eg PT: 5:00 warmup 5:00 warmup !epeat 10 epeat 1% times *umping *a#ks times %10 )umping *a#ks pus$ups + 10% % 20 20 #run#$es + 25 squats % 10 pull%ups % ma
1 .ar'! PT Pyramid: $ ')unt )dy"uilder pus!up pullup pyramid
25 .ar'! PT Pyramid: PT pyramids1$-1 pullups / 1 pus!ups / 3 'run'!es / 5
2% .ar'! *eg PT: 5:00 warmup
20 pus$ups % .0 dips % 15 #run#$es % 100 Autterki#ks % 50 leg levers % 50 8 #ount body builders % 15 21 .ar'! PT uperset: 5:00 warmup
epeat 5 times -ike .:00 (quats + 25 Lunges + 20leg
>>1% upersets>> &ullups 5%10 =bs of #$oi#e 50 ips 20
-34E every minute in#reasede#r ease level in pyramid fas$ion: 1626.6656F668 66F6566.6261
+ / 2 "run#$es 50
26 .ar'! *eg PT: 5:00 warmup
27 .ar'! PT uperset: 5:00 warmup
epeat 4 /0s -ike 5:00 squats .0 #alves .0 Lunges% 25 leg #run#$es % 25
epeat 2% times 20 *umping *a#ks 10%20% pus$ups epeat 2 /0s ,a &ullups s$oulder
22 .ar'! *eg PT: 5:00 warmup epeat 4 times -ike 5:00 (quats % .0 Lunges + 15leg #alves .0
2$ .ar'! *eg PT: 'armup %5:00 epeat 1% /0s 10% )umping )a#ks 20 % squats epeat 5 times squats % .0 lunges % .0
23 .ar'! .a/ ep PT 8pper")dy PT !epeat 10 times pus$ups + 10 pull%ups % ma *umping *a#ks 10 epeat 4 times regD pus$up: 20 wide pus$up: 20 tri#ep pus$up: 10 dips % ma )r 2% runbike 5:00 use knees for pus$up if you $ave toDDD Just )ne time; ma pus$ups #run#$es 50 2 .ar'! .a/ ep PT: 5:00 warmup B (+C !epeat 10 times &ullups % ma pus$ups % 15% 25 #run#$es + 100 or 25 t$at is rig$t 1000
24 .ar'! *eg PT: 5:00 warmup (partan bike bike 15:00 100 squats 100 abs of #$oi#e bike 15:00 5 lunges total 5 abs of #$oi#e bike 15:00 50 squats 50 abs of #$oi#e
3% .ar'! *eg PT: 5:00 warmup epeat 3 times (quats + 50 Lunges 20 leg -ike 1:00
workout
31 .ar'! PT Pyramid: $ ')unt )dy"uilder pus!up pullup pyramid
1 +pril *eg PT: -ike 2:00 100 squats nonstop
6 +pril PT Pyramid: 5:%% armup $ ')unt )dy"uilder pus!up pullup pyramid:
7 +pril *eg PT: 5:00 warmup epeat 5 times -ike .:00 (quats + 25 Lunges + 20leg
-34E every minute in#reasede#r ease level in pyramid fas$ion:
2 +pril PT uperset: 5:00 warmup
oug$ ay & epeat 1% times =bs of #$oi#e + 50 &us$ups + .0 &ullups + 5%10 $at is rig$t 500 abs
$ +pril PT uperset: )umping *a#ks + 50 pus$ups + 0 leaning rest 1:00 Glutterki#ks % 100 Leg levers % 100 (#issors % 100 wide pus$ups .0 reg pus$ups + .0 tri#ep pus$ups %20
&ullups + 100 reps 3n as few sets as possible 3n between sets of
=-(DDDIII Jour #$oi#e for abs "i#e 3%:%% 1:00 fast pa#e 1:00 slower pa#eDDD 3 +pril 4 +pril 5 +pril *eg PT: .a/ ep PT: *eg PT: 5:00 warmup 5:00 warmup 5:00 warmup -ike + .0:00 epeat 1% repeat 2 Easy day times times )umping *a#ks pull%ups + ma epeat 1% times % 20 reps squats % 20 pus$ups + )umping *a#ks ma reps % 20 dips + ma squats % 10 reps bi#ep #urls + 10615620 superset reps military press + 10615620 #run#$es + 100 +pril 1% +pril 11 +pril *eg PT: .a/ ep PT *eg PT: 5:00 warmup 5:00 warmup 5:00 warmup (partan bike epeat 4 pullups % 50 bike 15:00 times pus$ups % 200 100 squats !un 5:00 Autterki#ks % 100 abs of (quats % .0 200 #$oi#e Lunges + any way you bike 15:00 15leg #an 5 lunges #alves .0 total 5 abs of #$oi#e bike 15:00 50 squats 50 abs of #$oi#e
pull%ups do : ips + 5 sets 20 !eps
12 +pril PT Pyramid: Jumping 9a'#s– 1%% Pullup pyramid t) 1%&&"a'# d)n t) 1& (ips – 5 / 2% reps 1:%% rest;
13 +pril *eg PT: 5:00 warmup *)er")dy (ay !epeat Cs -ike 5:00 squats .0 #alves .0 Lunges% 25 leg #run#$es %25
Pus!ups +"s pus!ups – 5% =lutter#i'#s -1%% ide pus!ups – 5% *eg leers – 1%% tri'ep pus!up – 3% 'iss)rs – 1%% 1$ +pril
14 +pril 15 +pril PT uperset: *eg PT: 5:00 warmup 'armup 5:00 >>1% epeat 1% upersets>> times &ullups 5%10 10% )umping =bs of #$oi#e )a#ks 50 20 % squats ips 20 epeat 5 + times uperset / 2 squats % .0 Hanging lunges % .0 kneeups 25 "run#$es 50 100 Autterki#ks 100 (#issors
16 +pril .a/ ep PT: 5:00 warmup pullups % 50 in as few sets as possible7rest only 2:00 ma in between Krst t$ree sets + t$en only 1:00 in between remaining sets
17 +pril *eg PT: 5:00 warmup epeat 4 times -ike 5:00 ;'< lunges % 20 ;'< (quats%20
repeat 1% times 20 pus$ups .0 #run#$es
1 +pril
2% +pril
21 +pril
22 +pril
23 +pril
PT Pyramid: 5:%% armup
*eg PT: epeat 1% times )umping *a#ks $ ?D8ET % 10 D(C8*(F (quats % 10 epeat 6 P8G8P times P8**8P squats % .0 no PC+.(… weig$t lunges % 20 epeat 3 leg times Jumping 9a'#s - 2% pus!ups - 3% dips - 15 'run'!es 1%% @utter#i'#s 5% leg leers 5% $ ')unt "&"uilders15
24 +pril PT Pyramid: pullups 11%-1 pus!ups - 22%-2
25 +pril *eg PT: 'armup % 5:00 !epeat 10 Bs 10% )umping )a#ks 20 % squats
-ike % 20:00 %
PT uperset: 5:00 warmup
*eg PT: 5:00 warmup
.a/ ep PT: 5:00 warmup
epeat 1% /0s &us$ups % 0 ips % 20 &ull%ups % 10% 15
epeat 4 times -ike :00 ;'< (quats + 20 ;'< Lunges + 10leg =bs of #$oi#e + 50
pullups % 100 pus$ups % 200 #run#$es % .00 any way you #an in as many sets as you need
repeat 4 times bike 5:00 squats % .0 lunges + 15leg #alves % .0
27 +pril *eg PT: epeat 3 times bike % 5:00 squats % .0 lunges + 15leg #alves % .0 #run#$es 25
2$ +pril .a/ ep PT: 5:00 warmup
2 +pril *eg PT: 5:00 warmup
repeat 1% times -ike 2:00 20 pus$ups .0 #run#$es
epeat 6 times -ike 2:00 squats % 50 lunges % 25 leg
epeat a"s 5/0s +"s l)er"a'# !eg #run#$es % 50 (wimmers + 20 se# ! arm L leg lifts% 20 L arm ! leg lifts% 20
26 +pril PT uperset: 5:00 warmup epeat 1% times pus$ups % 10 *umping *a#ks 10
*eg PT: 5:00 warmup stret#$
epeat 5 times squats % .0 lunges % .0 =bs ;2Cs< #run#$es % 25 Autterki#ks % 100 s#issors % 100 leg levers % 100
3% +pril PT Pyramid: 5:%% armup $ ?D8ET D(C8*(F P8G8P P8**8P PC+.( !)ulder )r#)ut
1 .ay *eg PT: 5:00 warmup
!epeat 25 times .0 abs of #$oi#e 20 squats ?!)i'e )f a"s: Autterki#ks leg levers s#issors #run#$es
6 .ay 7 .ay PT Pyramid: *eg PT: 5:%% epeat ten armup times $ ?D8ET )umping )a#ks D(C8*(F % 10 (quats % 10 P8G8P P8**8P epeat 3 PC+.(… times (quats % .0 Lunges +
epeat 5 times pullups + ma reps regular grip reverse grip .0 abs at every set
pullups % 100 pullups any way you #an
s$oulder workout regD lat raise % 10 %t$umbs up %10 % t$umbs dn % 10 front raise % 10 % t$umbs up % 10 military press % 10 "i#e- 2%:%% 2 .ay PT uperset: 5:00 warmup
3 .ay *eg PT: 5:00 warmup
4 .ay .a/ ep PT: 5:00 warmup
epeat 5 times )umping *a#ks % 20 &us$ups + 10 "run#$es + 20 &ullups + 5%10
epeat 1% /0s (quats % 0 Lunges % 10 leg "alves % 0
$ .ay PT uperset: epeat 5 times &ull%ups + ma pus$ups + 20 =bs of #$oi#e + 50
.ay *eg PT: epeat 4 times (quats + .0 Lunges + 15leg Heel raises % 25
epeat 4 pullups % 100 times in as few sets as (quats % 0 possible Lunges % 20 pus!ups - 4% leg in -ike 2:00 "eteen ea'! pullup epeat 5 set times HrestI it! (quats % 0 1%% a"s )f Lunges % 20 '!)i'e ea'! leg set -ike 1:00 1% .ay 11 .ay .a/ ep PT: *eg PT: 100 pullups in 'armup %5:00 as epeat 1% s few sets as possible 10% )umping -ike 2:00 )a#ks 100 pus$ups 20 % squats in as epeat 5 few sets as times possible -ike 2:00 squats % .0
epeat 5 times &us$ups + 20
5 .ay *eg PT: 5:00 warmup
12 .ay PT Pyramid: 5:%% armup PT pyramids1ma/-1 pullups / 1 pus!ups / 3 'run'!es / 5
15leg #alves % .0 bike .:00
&ull%ups 10
13 .ay *eg PT: 5:00 warmup
14 .ay PT uperset: 5:00 warmup >>1% upersets>> &ullups 5%10 &us$ups 25 =bs of #$oi#e 50 ips 10% 20 !epeat above 10 times
epeat 3 times (quats + 50 Lunges 20 leg -ike 1:00
epeat 5 times 9umping 9a'#s -2% pus!ups - 2%
1$ .ay PT Pyramid: 5:%% armup $ ')unt pus!up pullup pyramid
1 .ay *eg PT: 5:00 warmup
2% .ay PT uperset: 5:00 warmup
epeat 5 times run % 5:00 squats % .0 reps lunges % 20 leg #alves % 50 reps total time % .0:00
>>1% upersets>> &ullups 10%20 =bs of #$oi#e 50 ips 20 + uperset / 2 Hanging kneeups 25
100 #run#$es nonstop -ike 2:00
lunges % .0
15 .ay *eg PT: 5:00 warmup
16 .ay .a/ ep PT: 5:00 warmup
i#e leg PT repeat times bike 5:00 squats % .0 lunges + 15leg #alves % .0 wit$ in#reasing resistan#e for every minute you are on
epeat 1% times 20 pus$ups 20 #run#$es
17 .ay *eg PT: repeat 3 times squats % 20 12 squats % 20 lunges % 10% 20leg walking lunges %20 steps #alves % 20
i#e pyramid 1:00 at ea#$ level and repeat in reverse order % s$ould take about 10%15:00 21 .ay *eg PT: 20:00 bike epeat 3 times squats % 25 wwtD regD #run#$es % 50 lunges % 10leg #run#$es % 50 squats % .0 #run#$es % 50
& pullups % 100 pus$ups % 200 #run#$es % .00 any way you #an in as many sets as you need to
22 .ay .a/ ep PT: 5:00 warmup
pullups % 100 pullups any way you #an repeat 1% times -ike + 2:00 20 pus$ups .0 #run#$es
23 .ay *eg PT: epeat ten times )umping )a#ks % 10 (quats % 20 epeat 4 times (quats % .0 wLunges % 15 leg w"alves % .0 w -
"run#$es 50
*og bike 5:00 15:00 -ike + fast as far as you #an in 15:00
24 .ay PT Pyramid: 5:%% armup $ ')unt pus!up pullup pyramid
25 .ay *eg PT: 'armup % 5:00 !epeat 10 Bs 10%)umping )a#ks 20 % (quats
26 .ay 27 .ay PT uperset: *eg PT: epeat 1% 'armup %5:00 times epeat 1% s 5%10 pullups 20 pus$ups 10% )umping ben#$ dips % )a#ks 20 20 + squats
epeat 3-4 times (quats % 25 Lunges % 20 leg "alvess$ins % 20 Heel toe raises ;bot$ legs toget$er< "run#$es % 50
3% .ay PT Pyramid: $ ')unt pus!ups and pullup pyramid:unti l 2% Pullups s!)ulder )r#)ut
31 .ay *eg PT: 5:00 warmup epeat 4 /0s -ike sprint 1 mile (quats .0 Lunges% 15 leg "run#$es %.0
epeat 5 times squats % 20 lunges % 20
1 June PT uperset: 5:00 warmup
!epeat 10%20 times 20 *umping *a#ks 20% pus$ups 10 pullups
2 June *eg PT: 'arm%up 5:00 epeat 5 times -ike + 5:00 lunges + .0 per leg abs of #$oi#e % 100 squats + .0
ime self on 1 mile bike
5 June PT Pyramid: epeat 1% times
6 June *eg PT: -ike 15:00 epeat 3/Ks
7 June PT uperset: epeat 1%2% times
$ June *eg PT: !epeat .Ms (quats % 20
2$ .ay .a/ ep PT: 5:00 warmup stret#$ pullups % 100 in as few sets as possible pus!ups - 4% in "eteen ea'! pullup set HrestI it! 1%% a"s )f '!)i'e ea'! set
3 June .a/ ep PT: 5:00 warmup stret#$ pullups % 100 in as few sets as possible pus!ups - 4% in "eteen ea'! pullup set HrestI it! 1%% a"s )f '!)i'e ea'! set June .a/ ep PT: 5:00 warmup &ullups + 100
epeat 3 times o weig$t & (quats % .0 Lunges + 15leg #alves % .0 bike .:00 2 .ay *eg PT: 5:00 warmup repeat 2-3 times; squats % .0 upersets -ike 10 minutes + every 2 minutes stop and do lunges % .0 steps #alves % 25
4 June *eg PT: 'armup % 5:00 repeat 2-3 times squats % 20 12 squats % 20 walking squats % 10side lunges % 10% 20leg walking lunges %20 steps 1% June *eg PT: 5:00 warmup
9umping 9a'#s - 1% pus!ups 1% !)ulder )r#)ut / 2 lateral raises 1% lat raises t!" up; 1% lat raise <3 1% t!um"s updn; fr)nt raise 1% 'r)ss )er 9a'#s 1% military press 1%
(quats % 0 "run#$es % 50 Lunges % 20leg "alve raises % 25 -ike % 18:00
pyramid: 1ma/ -1 pull-ups / 1 pus!ups / 3 a"s / 5 dips / 3
)umping *a#ks % 10 &us$ups % 10 epeat 4 times &us$ups % 25 !everse pus$ups % 20 &ullups % ma ips % ma #run#$es %50 Lowerba#k N12 %25 -i#ep #urls % 20 Hammer #urls % 20 ,ilitary press % 15 =bs of #$oi#e % 50
Lunges % 10leg "alves % .0 "run#$es % 50 -ike % :00 ;&yramid for 1:00 ea#$< -ike .0:00
*)er")dy reps &us$ups + 200 PT reps !epeat F =bs of #$oi#e times % .00 -ike .:00% reps :00 ;do in as few (quats 25 sets as Lunges 15 leg possible + OOOOOOOOOOOOOO alternating O eer#ises after =bs ea#$ Glutterki#ks % ma set< 100 Leg levers % 100
epeat 2 times ($oulder 'orkout
=lutter#i'#s – 5%1%% *eg leers – 5%-1%% 'iss)rs – 5%-1%%
11 June PT Pyramid: 5:%%
12 June *eg PT: 5:00 warmup
13 June PT uperset: 5:00 warmup
14 June *eg PT: 5:00 warmup
15 June .a/ ep PT: repeat 1%
16 June *eg PT: epeat ten
armup PT pyramids11%-1 pullups / 1 pus!ups / 3 'run'!es / 5 epeat 5 times 9umping 9a'#s -2% pus!ups – 2%
!epeat 8 times lunges % 20 leg squats % 20
>>1% upersets>> &ullups 5%10 &us$ups 25 =bs of #$oi#e 50 ips 10%20 !epeat above 10 times
17 June 1$ June 1 June PT Pyramid: *eg PT: PT uperset: 5:%% !epeat 10 5:00 warmup armup times stret'! *umping *a#ks !epeat 5 $ ')unt % 10 times ")dy"uilder squats + 20 *umping *a#ks pus!up % 20 pullup !epeat 5 &us$ups % 20 pyramid times L)r#)ut: lunge % 20 repeat 5 times ')ntinue up leg *umping *a#ks until y)u fail squat % 20 % 20 at pullups – dips % 20 repeat in =bs % repeat 2 reerse times repeat 5 times )rder #run#$es % *umping *a#ks 100 % 20 Autterki#ks % tri#ep 100 pus$ups % 10 leg levers % pullups % ma 100 ;non%stop < repeat 5 times stret#$ abs of #$oi#e % 50
epeat 3-4 times -ike 5:00 (quats % .0 Lunges + 15leg #alves .0
times *umping *a#ks % 10 pus$ups + 10
times )umping )a#ks % 10 (quats + 20
1%% pullup 3n as few sets as possible % resting wit$ 25 abs of #$oi#e run
epeat 4 times (quats % .0 wweig$t Lunges % 15 leg wweig$t "alves % .0 wweig$t #run#$es % 50
epeat 2 times: 50 pus$ups 100 #run#$es
2% June *eg PT: 5:00 warmup epeat 4 times -ike 10:00 (quats 25 Lunges 15 leg Heel raises 20 ;wweig$t on ba#k<
=bs epeat 3 times Glutterki#ks % 50 Leg levers % 50 #run#$es + 25
s$oulder workout =bs se#tion: Glutterki#ks 100 Leg levers 100 (#issors 100 &lank pose 1 min (tret#$ 21 June .a/ ep PT: 5:00 warmup ,=P &ull%ups ;try to get 100 pullups in as few sets as possible< rest wit$ 50 abs of #$oi#e in btwn ea#$ set of pull%ups repeat 1% times 20 abs 20 pus$ups
-ike 18%2 minutes
22 June *eg PT: 5:00 warmup
!epeat 5 times -ike 10:00 (quats + 25 Lunges + 20leg ;wit$ weig$t on your ba#k<
lowerba#k % 20se# wide pus$ups % 20 bike % .0:00
23 June PT Pyramid: Larmup -5:%% $ ')unt ")dy"uilder pus!up pullup pyramid L)r#)ut: …')ntinue up until y)u fail at pullups – repeat in reerse )rder
24 June *eg PT: 5:00 warmup
25 June PT uperset: epeat 1% times repeat 5 times )umping *a#ks -ike 2:00 % 20 squats % 20 20 + pus$ups 12 squats % 5 % pullups 20 20 #run#$es %#ount squats % 10 lunges % 20leg
2 June PT Pyramid: $ ')unt ")dy"uilder pus!up pullup pyramid L)r#)ut:
3% June *eg PT: -ike 5:00
1 July PT uperset: &us$up"run# $ superset: !epeat . Cs 5 #y#les of: (quats 20 !egular 5 "run#$es 20 !egD#run#$ 15 Lunges 10leg 'ide 5 "run#$es 20 !egD#run#$ 15 Heel raise .0 ri#ep 5 "run#$es 20 !egD #run#$ -ike 2:00 15 -elly Autterki#ks 2 &ull%ups: 20 !egular grip !DarmLDleg 1626.6656F lifts 2 20 !everse grip F6566.6261
26 June *eg PT: !epeat . times: -ike .:00 (quats 20 Lunges 20leg Heel !aises .0
2 July *eg PT: !epeat times: -ike 5:00 (quats .0 Lunges 15leg "alves .0
!epeat . times: "run#$es 25 (wimmers 20 !Darm LD leg lifts 20
27 June 2$ June .a/ ep PT: *eg PT: "run#$es % -ike 20 .00 minutes &us$ups % 200 (quats . 20 &ull%ups + 5 Lunges . 10 in as "alves . 25 few sets as )umping )a#ks possible . 20 + alternating ma sets
Glutterki#ks 50%100 Leg levers + 50%100 (#issors + 50% 100 3 July 4 July .a/ ep PT: *eg PT: 'armup 'armup 10:00 repeat 10Cs > in as few )umping *a#ks sets as 10 possible: (quats 10 pull%ups + 50 &us$ups + 200 (quats . 20 "run#$es . 0 -ike .:00 Lunges . 10leg #run#$es . 0 -ike .:00 "alves . 25
&us$up )umping )a#ks superset
-ike .:00 -elly Autterki#ks 20 !DarmLDleg lifts 20
!epeat 10 Cs: )umping )a#ks 10 &us$ ups 5%10
5 July PT Pyramid: Larmup 5:%% $ ?)unt ")dy"uilder pus!up pullup pyramid: …')ntinue up until y)u fail at pull-ups – repeat in reerse )rder
6 July *eg PT: -ike 5:00
!epeat times -elly Autterki#ks 20 !DarmLDleg lifts 20 (quats 20 reps Lunges 10 reps "alves 20 reps #run#$es 25 -ike 20:00
7 July $ July PT uperset: *eg PT: !epeat 5 'armup times: ;non% repeat 10Cs stop< )umping *a#ks &ull%ups 5%10 10 &us$%ups 10% (quats 10 20 "run#$es 10 !epeat .% ips 10 times -ike 1:00 (quats 20 Lunges 20 -iking 20 "alf raise 25 minutes #run#$es 25 -34E =b workout !epeat 2%. &us$pull times: peddle !egD "run#$es 1:001:00 for 25 20%.0 minutes &us$ 1:00 &ull 1:00 =lternating every 1:00 ;need straps
July .a/ ep PT: epeat 1% times )umping *a#ks % 10 &us$ups + 10
1% July *eg PT: 'armup repeat 10Cs )umping *a#ks 10 (quats 10
"omplete in as few sets as possible &ull%ups + 100 &us$ups + 200 in =bs of #$oi#e + .00
!epeat 2%. times (quats 20 (quats 20 %#ount squats 10 'alking squats 10side Lunges 10% 20leg 'alking lunges 20 steps "alves regular 20 "alves + toe in 20
do: Autterki#ks leg levers s#issors
for feet to pull<
11 July PT Pyramid: 5:%% armup $ ')unt ")dy"uilder pus!up pullup pyramid L)r#)ut: …')ntinue up until y)u fail at pullups – repeat in reerse )rder
12 July *eg PT: 'armup repeat 10 Cs )umping *a#ks 10 (quats 10
!epeat times (quats .0 lunges 15leg "alves .0 -ike .:00
13 July PT uperset: -ike 15:00
!epeat eer#ises . Cs &us$%ups 10% 20 ips 10%20 "run#$es 25 &ull%ups 10%15 .:00 bike
"i#e 2%:%% 'run'!es – 5% Plan# p)se 1 min *)er "a'# e/er'ises 1,2
17 July PT Pyramid: Pullups - 11%-1 (ips - 2-2%-2 =lutter#i'# – 25 ea'! set
1$ July *eg PT: !epeat . times otal .0 minutes Q-ike 5:00 (quats .0 Lunges 15leg
1 July PT uperset: -ike 5:00
!epeat . Cs &us$%ups 10 ips 8 &ull%ups 10
14 July *eg PT: 'armup !epeat 10Cs )umping *a#ks 10 (quats 10
!epeat . times (quats 20 (quats 20 %#ount squats 10 'alking squats 10side Lunges 10% 20leg 'alking lunges 20 steps "alves regular 20 "alves + toe in 20 "alves + toe out 20 "alves + bent knee 20
2% July *eg PT: !epeat times -ike .:00 (quats .0 Lunges 15leg "alves .0
15 July .a/ ep PT: 5:00 warmup stret#$ =e sets as p)ssi"le 100 pullups 200 pus$ups .00 #run#$es () n)t g) t) t!e ne/t e/er'ise until y)u Mnis! 1%% pulls, 2%% pus!ups et'…
21 July .a/ ep PT: 5:00 warmup
-ike + .0:00 fast ,a &: 100 pullups in
"alves + toe out 20 "alves + bent knee 20 16 July *eg PT: !epeat . times -ike 5:00 (quats .0 Lunges 15leg "alves .0 =bs 50
22 July *eg PT: !epeat .% times: (quats 20 Lunges 20 Heel raise 25 "run#$es 50
epeat 1% times Pus!ups - 2% 'run'!es – 3%
"alves .0 !eg #run#$es 25
23 July PT Pyramid: 5:%% armup
24 July *eg PT: -ikeLeg workout &us$pull peddles =lternate &us$ 1:00 1:00 pull 20% .0:00 =lternating every 1:00 ;need straps for feet to pull<
!epeat abs 2Cs =bslower ba#k #run#$es 25 -elly Autterki#ks 20 !DarmLDleg lifts 20 25 July PT uperset: -ike 5:00
!epeat 2 Cs 1-1%-1 &us$%ups 10% 1; pullups / 15 1 "run#$es 20 2; pus!ups / Lower ba#kN1 3 20 3; 'run'!es &ull%ups 15 /5 "run#$es 20 4; dips / 2 !evDpull%ups 15 "run#$es 20 ips 10 !epeat . "run#$es 20 times Lower ba#kN1 -ike 5:00 10 (quats w$eel "run#$es 20 raise .0 Lower ba#kN2 Lunges 15leg 20 "alves .0 =rm Haulers =bs 50 20 "run#$es 20 Lower ba#kN. 20 2 July 3% July 31 July PT Pyramid: *eg PT: PT uperset: pullups 1!epeat 5%10 !epeat 5%10 1%-1 *umping *a#k Cs pus!ups - 2- 10 )umping *a#ks 2%-2 squats 10 10 &us$up 5%10 epeat 4-$ times !epeat . Cs (quats 20 &us$%ups 15 Lunges 10leg "run#$es 20 bike for Lower ba#kN1 minutes 20 &ull%ups 10% 15 #run#$es 20 'ide &us$%ups 10%15
as few sets as possible;fsap< 200 pus$ups ;fsap< .00 #run#$es ;fsap<
26 July *eg PT: !epeat times (quats 25 Lunges 25 Heel !aise .0
27 July .a/ ep PT: 'armup % 5:00 epeat 1% /s 10%)umping *a#k 10 % &us$ups
2$ July *eg PT: -ikeleg & !epeat times: -ike 5:00 (quats .0 Lunges 15leg "alves .0 "run#$es 50
8pper")dy PT ?ir'uit )r#)ut n) rest; epeat 5/0s &ullups % ma ips % 20 &us$ups % 20 abs of #$oi#e% 50
1 +ugust *eg PT: repeat 4 times bike 5:00 squats % .0 lunges + 15leg abs 50
2 +ugust 3 +ugust .a/ ep PT: *eg PT: &ullups % 50 )umping )a#ks &us$ups % 200 + 10 "run#$es + (quats % 20 .00 3n as few sets !epeat . as times possible (quats % .0 alternating Lunges % 15 ma rep sets -ike 5:00 #run#$es + 25 plank pose 1 min swimmers .0 se# rev pus$ups 20
4 +ugust PT Pyramid: 7:%% armup PT pyramids11%-1 pullups / 1 pus!ups / 2 'run'!es / 5 epeat 1% times 9umping 9a'#s -1% pus!ups - 1%
1% +ugust PT Pyramid: PT Pyramid 1-1%-1 1; pullups / 1 2; pus!ups / 3 3; 'run'!es /5 4; dips / 2 set <1: 1 pullup, 3 pus!ups, 5 'run'!es and 2 dips
16 +ugust PT Pyramid:
ips 10%15 "run#$es 20 Lower ba#k N2 10 =rm Haulers 20 !evDpull%ups 10%15 "run#$es 20 5 +ugust 6 +ugust 7 +ugust *eg PT: PT uperset: *eg PT: epeat 3 !epeat 5%10 5:00 warmup times Cs -ike 5 )umping *a#ks !epeat 10 minutes 10 times (quats % 15 &us$ups 5%10 )umping *a#ks Lunges 10leg % 20 !everse !epeat 2 squats % 20 pus$ups % times ;no #run#$es + 10% 20 rest< 20 "run#$es %50 &ull%ups ma (wimmers 1 R . negs bike 20:00 min =bs 50 swimmers .0 plank pose 1 ips ma R . se# min negs rev pus$ups =bs of #$oi#e =bs 50 20 % 50 &us$%ups ma birds 20 =bs 50 =rm $aulers "ardio + 20 10 minutes -ike 20:00 bike 11 +ugust *eg PT: epeat 6 times squats 20 lunges 10leg -ike 1 min
12 +ugust PT uperset: !epeat 5% 10Cs )umping *a#ks 10 &us$up 5%10
Lower/pperb a#k: &lank pose 1:00 (wimmers + 1:00 !everse pus$ups % 25 =rm Haulers + 25 ($oulder routine 17 +ugust *eg PT:
!epeat 10 times &ull%ups 10 &us$%ups 20 =bs of #$oi#e .0
1$ +ugust PT uperset:
birds 20 =rm $aulers 20
$ +ugust .a/ ep PT: !epeat%5 times pus$ups % 0 !eg #run#$es + 25 pus$ups % 20 !eg #run#$ % 50 &ullups + ma lower ba#k eer#ises: swimmers 1:00 rig$t armleft leg ::.0 left armrig$t leg ::.0
+ugust *eg PT: epeat 4 times -ike 5 min (quats 20 ;'< (quats + 20 Lunges 10leg
($oulder '>
13 +ugust *eg PT: -ike .0 minutes + Every F minutes stop and do 20 squats 20 lunges ;10leg< plank pose + 1 minute
14 +ugust .a/ ep PT: 5:00 warmup
1 +ugust *eg PT:
2% +ugust .a/ ep PT:
pullups % 100 in as few sets as possible pus!ups - 4% in "eteen ea'! pullup set and HrestI it! 1%% a"s )f '!)i'e ea'! set
15 +ugust *eg PT: epeat 6 times squats 20 lunges 10leg plank pose 1 min
21 +ugust *eg PT:
1-2-3-4-5-43-2-1 Pullup(ip / 2 i#e 2%:%% eg& ?run'!es 1% Pus!ups 1% ?run'!es 1% (ips 1%
22 +ugust PT Pyramid: 2-4-6-$-1%$-6-4-2 PullupsPus!ups
bike .0 minutes + every 5 minutes stop and do 20 squats 20 lunges plank pose 1 min
epeat 1% &us$&ull times eer#ise !epeat 10 )umping *a#ks times: + 10 )umping *a#ks squats + 20 10 &us$%ups 10 !epeat . QQ10 times (upersetsQQ (quats 20 &ull%ups 8 Lunges 20 &us$%ups 20 =bs of #$oi#e 10 mile bike 20 ips 10
23 +ugust 24 +ugust *eg PT: PT uperset: )umping )a#ks !epeat . % 10 (quats % times 10 ;repeat 5% )umping *a#ks 10 times< 10%20 &ull%ups ma (ips 1%-15 !epeat t$e &us$%ups 10% ?run'!es 1% following 20 t$ree times: ;in #ir#uit !epeat . order wit$ no times rest< )umping *a#ks squats% 20 10%20 reps &ull%ups 5%10 lunges 10leg ips 10%20 reps ;regular6 12< !epeat . #alves % .0 times ;regular6 toes )umping *a#ks in6 toes out< 10%20 bike % 5:00 ri#ep pus$% ups 10%20 &ull%ups 5%10 2$ +ugust 2 +ugust 3% +ugust PT Pyramid: *eg PT: PT uperset: epeat 1% 5:00 warmup 5:00 warmup times:
25 +ugust *eg PT: bike 2:00%.:00
!epeat t$e following four times: bike 2:00%.:00 (quats % 10 % 20 reps Lunges % 10 %15 reps ea#$ leg "alves % .0 reps ea#$ leg
31 +ugust *eg PT: epeat ten times
5:00 warmup !epeat 10 times 20 pus$ups 20 #run#$es & pullups % 100 pus$ups % 200 #run#$es % .00 any way you #an in as many sets as you need to
epeat 5-6 times -ike 2:00 (quats + 106 126 16 1F6 18 6 207D ;in#rease reps ea#$ #y#le for 5%F #y#les< Lunges 106 126 16 1F6 186 20
26 +ugust .a/ ep PT: 5:00 warmup
27 +ugust *eg PT: 5:00 warmup
repeat 10 times -ike 2:00 20 pus$ups .0 #run#$es
repeat 4 times bike 5:00 squats % .0 lunges % 15 #alves % .0 wit$ in#reasing resistan#e for every minute you are on 1:00 at ea#$ level and repeat in reverse order % s$ould take about 10% 15:00
pullups % 100 pullups any way you #an
1 eptem"er .a/ ep PT: 'armup repeat 5%10Cs
2 eptem"er *eg PT: 'armup + 5:00
Jumping 9a'#s 1% Pus!-ups 51% Pus!Pull e/er'ise 2-4-6-$-1%$-6-4-2 PullupsPus!ups epeat 2 times: ?!ange grip )n reerse side )f pyramid
3 eptem"er PT Pyramid: i#e 5:%%
epeat 5 times -ike % 5:00 squats % .0 reps lunges % 20 leg #alves % 50 reps total time % .0:00
!epeat .% times &us$ups 10% 20 &ullups 50S of ma reps #run#$es 20 &lank pose 1 min -ike 15:00 Lower/pperb a#k: %&lank pose 1:00 %(wimmers + 1:00 %!everse pus$ups % 25 %=rm Haulers + 25 ($oulder routine
4 eptem"er *eg PT:
)umping )a#ks )umping *a#ks !epeat 10 Bs % 10 10 10%)umping (quats % 20 &us$%ups 10 )a#ks ,ET=%,=P 20 + (quats epeat 4 '>!4>/ times &ull%ups &us$% epeat 3-4 times (quats % .0 ups ips w1D,a ,a (quats % 25 Lunges % 15 ,a Lunges % 20 leg w2D,a%2 ,a% leg "alves % .0 w 10 ,a% "alvess$ins % .D,a% ,a% 20 20 ,a%8 Heel toe epeat 3 D,a%F ,a% raises times .0 ,a%12 ;bot$ legs o weig$t & 5D,a%8 ,a% toget$er< (quats %.0 0 ,a%1F Lunges % 15 ;no rest from #alves %.0 eer#ise to bike .:00 eer#ise<
5 eptem"er PT uperset: 'armup 5:00
6 eptem"er *eg PT: 5:00 warmup
epeat 5-6 times &us$ups 20% 25 &ullups 50S of ma reps "run#$es .0 &lank pose 1 min
(quat + 200 Lunges + 100
5:00 warmup epeat 2 /0s if t)) easy 1-2-3-4-5-43-2-1 Pull-ups / 2 Pus!-ups / 4 ?run'!es / 5 (ips / 4 elly @utter#i'#s 2% &arm *&leg
epeat %5 times -ike 5:00 squats % .0 lunges % 15 Autterki#ks + 25
-ike 20:00 Lower/pperb
Q !epeat sequen#e and #omplete numbers in as few sets as possibleD -ike :00 squats % 0 -ike :00
7 eptem"er .a/ ep PT: !epeat 10 times: )umping *a#ks 10 &us$%ups 10
50 pull%ups in as few sets as possible ;goal 2%.< !epeat 5%10 times: &us$%ups 10% 20
$ eptem"er *eg PT: 5:00 warmup
repeat 2 times bike 5:00 squats % 50 lunges 20 leg #alves % 50 Autterki#ks% 100 ($oulders
lifts 2% "i#e 2%:%%
eptem"er PT Pyramid: Larmup repeat 5-1% /0s Jumping 9a'#s 1% Pus!-ups 1%
1% eptem"er *eg PT: 5:00 warmup
epeat 3 times squats + 20 squats % 20 lunges 20leg 8PPF D(C #run#$es % 50 PT 1-2-3-4-5-43-2-1 1& Pull-ups / 1 2& Pus!-ups /2 3& +"s / 3 4& (ips / 2
a#k: lunges % 0 &lank pose -ike :00 1:00 squats 0 (wimmers + -ike :00 1:00 lunges % 0 !everse pus$ups % 25 =rm Haulers + 25 ($oulder routine 11 12 eptem"er eptem"er PT uperset: *eg PT: epeat 1% epeat ten times *umping *a#ks times )umping *a#ks % 10 + 10 pus$ups + 10 squats + 20 #run#$es 15 epeat 5 times &us$ups + 10% 20 #run#$es % 10 &ullups + ma
epeat 3 times ;'< (quats 20 ;'< Lunges 20 (ide stepping squats %20
($oulder workout
10 mile bike
-ike + 20:00
15 eptem"er PT Pyramid: Pull-ups 11%-1
16 eptem"er *eg PT: i#e pyramid:
17 eptem"er PT uperset: !epeat 5 times
1$ eptem"er *eg PT: !epeat F times
=bs of #$oi#e 20%.0
13 eptem"er .a/ ep PT: ,ega%,=P workout 1D &ull%ups 2D &us$%ups .D ips ,a out all 1626. ,a %26 ma% 106 ma% ,a%6 ma% 206 ma%8 ,a%F6 ma% .06 ma%12 ,a%86 ma% 06 ma%1F o rest + eer#ise to Eer#ise
14 eptem"er *eg PT: !epeat F times -ike 2:00 pa#e (quats + 20 squat + 10 lunges + 10leg abs of #$oi#e 50
1 eptem"er .a/ ep PT: !epeat 20 times
2% eptem"er *eg PT: epeat 4 times
Pus!-ups 22%-2 +"s )f '!)i'e 5-5%5
Level 1 for 1 minute 3n#rease 1%2 levels per minute until near impossible to pedal + t$en repeat in reverse order + s$ould take 20%.0 minutes
pus$ ups 10% 20 #run#$es 10% 20 &ull ups ma -ike minutes
-ike 2:00 pa#e (quats + 20 squat + 10 lunges + 10leg abs of #$oi#e 50
Easy bike 20 min
)umping *a#ks 10 &us$%ups 10 100 pull%ups in as few sets as possible ;goal %8< !est 2:00 in between ea#$ (et
-ike .:00 wQ ($oulders wo on bike (quats + 20 (quats % 20 Lunges + 10leg -ike 10:00
epeat 4 times (quats % 20 lunges % 10leg
21 eptem"er PT Pyramid: Pull-ups 11%-1 Pus!-ups 33%-3 +"s )f '!)i'e 5-5%5
22 eptem"er *eg PT: 5:00 warmup
24 eptem"er *eg PT: 5:00 warmup
!epeat Cs -ike 5:00 squats .0 #alves .0 Lunges% 25 leg "run#$es 25
23 eptem"er PT uperset: epeat $ times pus$ ups 10% 20 #run#$es 10% 20 &ull ups ma -ike minutes
($oulder workout
Easy -ike 20 min
s$oulder workout
!epeat times !un 5:00 fast (quats % .0 Lunges + 15leg #alves .0
25 eptem"er .a/ ep PT: 'armup 10:00 !epeat 10 times )umping *a#ks + 10 &us$ups + 10
&ullup ips &erform 50 pullups in as few sets as possible + resting wit$ mat#$ing dips6 pus$ups6 and abs of #$oi#e .: ($oulder '>
26 eptem"er *eg PT: 5:00 warmup
!epeat times -ike 5:00 fast (quats % .0 Lunges + 15leg #alves .0
27 eptem"er PT Pyramid: eerse pyramid ?!esta"s Pus!-ups 25-1 +"s )f '!)i'e 5%-2 tart it! pus!-ups 25,24,23 +lternate it! a"s 5%,4$,46 asi'ally d)u"le y)ur reps f)r a"s 2-4-6-$-1%$-6-4-2 Pull-ups T!ree grips Pull-up pyramid 1& egular grip 2& eerse grip 3& Brip )f '!)i'e T)tal 15% pull-ups 3 D't)"er PT Pyramid: 2-4-6-$-1%$-6-4-2 (ips Pull-ups =)ur grips Pull-up pyramid 1& egular grip
2$ eptem"er *eg PT: 5:00 warmup
(partan bike bike 15:00 100 squats 100 abs of #$oi#e bike 15:00 5 lunges total 5 abs of #$oi#e bike 15:00 50 squats 50 abs of #$oi#e
2 eptem"er PT uperset: epeat 1% times pus$ ups 10% 20 #run#$es 10% 20 &ull ups ma -ike minutes
3% eptem"er *eg PT: 5:00 warmup
!epeat times bike .:00 squats % .0 lunges 15leg $eel raises .0
Easy -ike 20 min
1 D't)"er .a/ ep PT: !epeat 5 times )umping *a#ks + 10 &us$ups + 10 abs of #$oi#e 20 &ullups + ma reps ips + ma reps
Lower/pperb a#k: &lank pose 1:00 (wimmers + 1:00 !everse pus$ups 25 =rm Haulers 25 ($oulder routine
2 D't)"er *eg PT: Repeat 5-10 times )umping *a#ks + 10 (quats + 10 Repeat 4-5 times bike . minutes (quats + 20 reps Lunges + 15leg reps Heel raises ;#alves< + 20% .0 reps
-ike 15 min
4 D't)"er *eg PT: repeat F times: squats + 20 lunges + 10leg plank pose 1 minute
5 D't)"er PT uperset: !epeat 5%10 times &ull ups 10 &us$ ups 25 =bs of #$oi#e % 25 ips % 10%15 ;all s$ould be sub
6 D't)"er *eg PT: 'arm up wit$ 5 min bike
!epeat times squats + 20 lunges + 10leg #run#$es 25
7 D't)"er .a/ ep PT: !epeat 2%. times &us$ups + ma reps &ullups + ma reps "run#$es % 25 ips % ma
$ D't)"er *eg PT: 'arm%up bike 10:00
!epeat 5 times (quats + 10 Lunges + 10leg
2& eerse grip 3& ?l)se grip 4& Brip )f '!)i'e T)tal 2%% pull-ups ut alternating dips eit!er parallel "ar dips )r "en'! dips T)tal 2%% dips
D't)"er PT Pyramid: 2-4-6-$-1%$-6-4-2 =)ur grips Pullup pyramid 1& egular grip 2& eerse grip 3& ?l)se grip 4& Brip )f '!)i'e T)tal 2%% pull-ups ut alternating pus!-ups Try t) d)u"le t!e pus!ups )n t!e pyramid
ma e@ort< -ike .0:00
#run#$es % 25 pus$ups% ma reps %knees
($oulder '>
1% D't)"er *eg PT: !epeat 5 #y#les of: (quats 20 #run#$es % 20 Lunges 10 leg #run#$es % 20 "alf raise 20 #run#$es 20
11 D't)"er 12 D't)"er PT uperset: *eg PT: epeat 5-1% o several times sets 10%15 sets of 5%10 )umping *a#ks pullups dips or bike % 1 and 10% minute 20 pus$ups squats + 20 per setDD !est Lunges + a minute wit$ 10leg a water "alf !aise break lig$t stret#$ + 20 stret#$ or leg a#tive rest wit$ a set of abs of your #$oi#eD
13 D't)"er .a/ ep PT: &ullups 50% 100 &us$ups 100% 200 #run#$es 150% .00 =fter ea#$ #omplete set of pull6 pus$6 #run#$esD Tet t$ese numbers in as few sets as possibleD o not go $ig$er t$an 10 setsD
14 D't)"er *eg PT: epeat 4-5 times bike 5:00 (quats % 20 Lunges 10 leg #run#$es % 25
"ooldown bike 5:00
T)tal 4%% pus!-ups 15 D't)"er PT Pyramid: G) !ig! 'an y)u g) 8P t!e pyramid until y)u fail at ")t! pullups pus!upsN
16 D't)"er 17 D't)"er *eg PT: PT uperset: epeat $ 5:00 warmup times epeat 1% -ike 2:00 times rest wit$ 10 squats pus$ups % 10 and 10 lunges *umping *a#ks leg 10
1$ D't)"er *eg PT: epeat 4 times -ike :00 rest wit$ 20 squats 10 lunges per leg
1 D't)"er .a/ ep PT: &ullups 50% 100 &us$ups 100% 200 "run#$es 150% .00 =fter ea#$ #omplete set of pull6 pus$6 #run#$esD Tet t$ese numbers in as few sets as possibleD o not go $ig$er t$an 10 setsD
2% D't)"er *eg PT: bike 5 minutes
24 D't)"er
25 D't)"er
26 D't)"er
epeat 3 times pullups + ma reps regular grip reverse grip .0 abs at every set s!)ulder)r #)ut regD lat raise % 10 %t$umbs up %10 % t$umbs down % 10 front raise % 10 % t$umbs up % 10 % t$umbs down %10 uprig$t rows % 10 rev Aies % 10 military press % 10 repeat wno weig$t
epeat 4-6 times bike 5 minutes ;'< (quats 20 squats % 20 ;'< Lunges 10leg side step squats % 20
bike% 20:00
21 D't)"er
22 D't)"er
23 D't)"er
PT Pyramid: G) !ig! 'an y)u g) 8P t!e pyramid until y)u fail at ")t! pullups pus!upsN !)ulder r)utine
*eg PT: epeat 4-5 times -ike F%8:00 (quats + .0 Lunges %% 20 leg "alves ;$eel raises< %% .0 per leg
PT uperset: 'armup 10:00
!epeat 10 times )umping *a#ks + 10 &us$ups + 10 ;variety of pus$ups + wide6 #lose6 Kngertips6 8#ount bodybuilders et#<
*eg PT: epeat 4-5 times -ike 5:00 at in#reasing levels per minute on stationary bike (quats %% .0 Lunges %% 20 leg "alves %% .0 per leg
.a/ ep PT: 50 &ull ups 100 pus$ ups 200 #run#$es 5 minutes of plank pose
Tet above numbers done anyway you #anD
*eg PT: epeat t!is $-1% times -ike between 2:00 % .:00 (quats + .0% 0 reps Lunges % 20% .0 reps per leg Heel !aises + .0 reps
epeat 3-4 times: &ullups ma &us$ups % 25
($oulders 'orkout 27 D't)"er PT Pyramid: 5:%% armup Pullups: 4,6,$,1%,12 )f ea'! grip "el) 1; regular grip 2; reerse grip 3; 'l)se grip 4; ide grip 5; m)untain 'lim"er 2%% pullups - GF man; epeat 1% times 2% pus!ups d) 25-5% a"s "el) =lutter#i'#s
2$ D't)"er 2 D't)"er 3% D't)"er *eg PT: PT uperset: *eg PT: epeat 1% -ike 2:00%:00 'armup times (quats %% 20% 10:00 .0 )umping )a#ks epeat 1% Lunges %% 10% % 10 times 20 per leg squats% 10 !epeat above )umping *a#ks =bs of #$oi#e 5%8 times + 10 + 20 &us$ups + 10 epeat 4-5 times: !epeat 10 times -ike 1:00%2:00 &us$ups + 20 (quats % 20 &ullups + 5%10 Lunges % Glutterki#ks % 10leg 20 Heel raises % 20 ;variety of pullups and pus$ups<
($oulders 'orkout
31 D't)"er .a/ ep PT: 50 &ull ups 100 pus$ ups 200 #run#$es 5 minutes of plank pose
Tet above numbers done anyway you #anD
1 E)em"er *eg PT:
!epeat 5%10 times bike 2:00%.:00 (quats % 20 reps Lunges % 10 %15 reps ea#$ leg
- 5% *eg leers 5% 'iss)rs - 5% s!)ulder )r#)ut 2 /0s
2 E)em"er PT Pyramid: Larmup 1%:%% Pullups 2,4,6,$,1%,1 2,14 Pus!ups, 5,1%,15,2%,2 5,3%&&& +"s )f '!)i'e 1%,2%,3%,4%& &&and repeat in reerse )rder - st)p 9ust "ef)re mus'le failure alternate ea'! e/er'ise and "uild up ea'! 'y'le until near failure at any )ne e/er'ise&&&;
!)ulder L)r#)ut
3 E)em"er *eg PT: *eg Leig!tPT / 2 (quats + 0 Lunges % 10leg (tret#$ legs -ike % 5:00
4 E)em"er PT uperset:
5 E)em"er *eg PT: bike + 20:00
5:00 warmup !epeat . times &ullup +ma &us$ups + 0% 50 reverse pus$ups % 20 dips % 20 abs of #$oi#e % .0 wide pus$ups + 20 ri pus$ups + 10
uper et / 2 military + 10615 bi#ep #urls %10615
epeat 5 times (quats + 20 squats + 20 #run#$es % 25
6 E)em"er .a/ ep PT:
100 &ull ups 200 pus$ ups .00 "run#$es .:00 -ike !epeat above #ir#uit until you rea#$ 100 &ull ups in as few sets as possibleDD -ike 20:00 ($oulder '>
7 E)em"er *eg PT: bike + .0:00 (uring i#e (top every 5:00 o: (quats + 25 squats 20
$ E)em"er PT Pyramid: Larm-up it! Pull-ups 2,4,6,$,1% in "eteen d) 1% Pus!-ups O 1:%% "i#e&
E)em"er *eg PT: epeat 5 times bike 5:00 squats % .0 lunges % 10 leg
Pus!upPull-up Pyramid: t) 1% )r !ig!er if y)u 'an, #eep g)ing until y)u fail – y)u d) n)t !ae t) repeat in reerse )rder&
1% E)em"er PT uperset: epeat 5-1% times: &ull%ups ,a &us$%ups 10 "run#$es 10 'ide &us$%ups 10 "run#$es 10 ri#ep &us$% ups 10 "run#$es 10
11 E)em"er *eg PT: epeat 5 times bike % .:00 squats + 20 lunges % 10 leg
12 E)em"er .a/ ep PT: 5:00 'arm%up epeat 4 times: -ike 5:00 &ull%ups ,a &us$%ups ,a =bs 25 ips ,a
13 E)em"er *eg PT: epeat 5 times (quats + 20 lunges % 10 leg
-ikewalk + 20:00
&ull%ups 25 reps any way you #an wit$ 50 abs ea#$ setD -ike 1:00 fast1:00 slow for remaining time you $aveD
i#e 2%:%%
14 E)em"er PT Pyramid: 8p t) leel 1% t!en st)p Pus!-ups / 3 ?run'!es / 5 Pull-ups / 1
15 E)em"er *eg PT: "ardio .0:00 every 5:006 do 25 (quats
16 E)em"er PT uperset: epeat 3 times: &us$%ups 10% 20 &ull%ups ,a "run#$es 25
17 E)em"er *eg PT: "ardio 0:00 every 10:00 do 20 (quats
L' ($oulders
2% E)em"er
21 E)em"er
22 E)em"er
23 E)em"er
1$ E)em"er .a/ ep PT: 5:00 'arm%up
1 E)em"er *eg PT: -ike .0:00
-ike 20:00 ;Gast 1:00(low 1:00<
Leig!tPT / 2 (quats + 0 Lunges % 10leg -ike % 5:00
epeat 3 times: &ull%ups ,a &us$%ups ,a &lank 1:00 ips ,a 24 E)em"er
25 E)em"er
PT Pyramid: PullupPus!-ups Pyramid 1 Pull-ups1 Pus!-ups, 2 Pull-ups2 Pus!-ups, et'& eep g)ing until y)u fail;
*eg PT: 'alk or bike 20:00 epeat 5 times (quats + 20 squats + 20 #run#$es % 25
PT uperset: epeat 1% times: )umping )a#ks 10 &us$%ups 10
*eg PT: bike .0:00 (top every 5:00 o: (quats + 25 squats 20
5 upersets: &us$%ups 10 "run#$es 20 &ull%ups ,a &us$%ups 20 "run#$es 20
.a/ ep PT: epeat 4-5 times: &ull%ups ,a &us$%ups ,a -ike .:00
*eg PT: repeat 1% times 10 *umping *a#ks 10 % squats
L' ($oulders epeat 3 times -ike +2:00 squats % 20 reps "run#$es % .0
L' ($oulders Long fast walkbike .0:00
-ike .0:00 26 E)em"er PT Pyramid: 5:%% Larmup Pull-ups 2,4,6,$,1% in "eteen sets d) 1% pus!-ups; epeat 3 times Pull-ups .a/ (ips .a/ 2 (e'em"er PT Pyramid: PullupPus!-ups Pyramid G) !ig! 'an y)u g)N; *L !)ulders
27 E)em"er *eg PT: repeat 1% times 10 *umping *a#ks 10 squats epeat 3 times squats % 25 D #run#$es % .0 squats % .0 #run#$es % .0
-34E for .0:00 3 (e'em"er *eg PT: epeat 5-1% times -ike 2:00%.:00 (quats % 20 reps Lunges % 10 %15leg
2$ E)em"er PT uperset: epeat 1% times: &us$%ups 10 )umping )a#ks 10 () anyay y)u 'an: &ull%ups 50 &us$%ups 100 =bs 200 &lank 1:00 !est .:00
2 E)em"er *eg PT: 5:00 warmup
-ike pyramid
3% E)em"er .a/ ep PT: &ull%ups warm%up: 266F68610
repeat 6 times -ike .:00 squats % 20 12 squats + 20 abs of #$oi#e 20
epeat 4-5 times: 5 minutes bike tabata ;::20 fast::10 slow< &ull%ups ,a &us$%ups ,a
4 (e'em"er PT uperset: -ike 20:00
5 (e'em"er *eg PT: 5:00 'arm%up
epeat 1% times: &ull%ups ,a ;every ot$er set< &us$%ups 25 "run#$es 25 &lank 1:00
-ike 2:00 (quats 20 (quats 20 Lunges 10leg -utt% ki#kers ::.0 Leg%swings 10
L' ($oulders
L' ($oulders 6 (e'em"er .a/ ep PT: 'arm%up wit$ &us$%up &yramid 1%10D epeat 3 times: &ull%ups ,a &us$%ups ,a
L' ($oulders epeat 4 times: (quats 20 Lunges 10leg Glutterki#ks 25
1 (e'em"er *eg PT: (quats % . 20 lig$t weig$t Lunges % . 10leg "alf raises % . 15
bike 20:00
7 (e'em"er *eg PT: 5:00 warm%up epeat 1% times: -ike 2:00 (quats 20 Lunges 10leg
$ (e'em"er PT Pyramid: epeat 3 times: Pull-ups 2,4,6,$,1% Pus!-ups )r (ips 5,1%,15,2%,2 5
14 (e'em"er PT Pyramid: PullupPus!-ups Pyramid 1 Pull-ups1 Pus!-ups, 2 Pull-ups2 Pus!-ups, et'& t)p at 1%;
(e'em"er *eg PT: -ike .0:00 + every km stop and do 20 (quats 9 20 Lunges
15 (e'em"er *eg PT: 5:00 'arm%up epeat 5 times: -ike 5:00 (quats .0 Lunges 15leg &lank 1:00
epeat 3 times: Pull-ups .a/
1% (e'em"er PT uperset: 5:00 warm%up
11 (e'em"er *eg PT: 5:00 'arm%up
epeat 1% times: &ull%ups ,a ;every ot$er set< &us$%ups 20 "run#$es 20 &lank 1:00
epeat 5 times: -ike 5:00 interval (quats 20 Lunges 10leg
L' ($oulders 16 (e'em"er PT uperset: 'arm%up wit$ pull%ups 266F68610 + rest wit$ 20 &us$%ups 9 20 =bsD
17 (e'em"er *eg PT:
(quats .00 reps Glutterki#ks 200 reps Lunges 100 reps
epeat 4 times: &ull%ups ,a &lank 2:00 ips 20
12 (e'em"er .a/ ep PT: epeat 4 times: "ardio of #$oi#e 5 minutes ips: ,a &ull%ups: ,a
13 (e'em"er *eg PT: epeat 1% times: (quats 10 )umping )a#ks 10
1$ (e'em"er .a/ ep PT: 5:00 'arm%up
1 (e'em"er *eg PT: -urn 100 #alories as fast as you #an using -ikeD ,a rep sets of: 100 (quats 100 "run#$es -urn 100 #alories as fast as you #an again on #ardio ma#$ineD
.a/ ep ets &ull%ups 100 &us$%ups 200 =bs .00 !est wit$ .:00 "ardio
L' ($oulders
2% (e'em"er PT Pyramid: PullupPus!-ups Pyramid eep g)ing and see if y)u 'an g) t) 2% Pullups4% Pus!ups; i#e 3% minutes *L !)ulders
21 (e'em"er *eg PT: 5:00 warm%up
-ike .0:006 every 5:00 stop 9 do: 20 (quats 20 Lunges
22 (e'em"er PT uperset: 5:00 warm%up
23 (e'em"er *eg PT: 5:00 'arm%up
epeat 1% epeat 5 times: times: &us$%ups 10 )umping )a#ks )umping )a#ks 10 10 (quats 20 epeat 3-4 times: ips 5%10 &ull%ups ,a &lank 1:00 &us$%ups ,a !ows 10 (ide plank
epeat 3 times: Lunges 10leg (quats 20 "ardio 5:00 epeat 3 times:
24 (e'em"er .a/ ep PT: -urn 100 #alories as fast as you #an using -ikeD ,a rep sets of: 100 &ull%ups 100 &us$%ups 100 se#onds plank 100 "run#$es 100 Glutter% ki#ks
epeat 6 times: (quats 10 Lunges 10leg
25 (e'em"er *eg PT: 5:00 'arm%up epeat 5 times: )umping )a#ks 10 (quats 20 epeat 3 times: Lunges 20leg (quats 20 &lanks 1:00 epeat 3 times: