G2

As shown in Video

None

(All tempos in Video)
PART 1 - BODYBUILDING
4 sets x 12 15 reps each
1A - TEMPO WEIGHTED SQUATS
1B BULGARIAN SPLIT SQUATS
1C BANDED LATERAL RAISES

4 sets x 12 15 reps each
2A BANDED PUSH UPS
2B BENCH DIPS
2C BANDED BICEP CURLS

PART 2 - METCON
27 - 21 15 - 9
HIGH KNEES
MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES
PLANK SUPERMAN (ELBOWS)
(Adv: use backpack or weighted vest)

PART 3 - METCON
40 X JUMP LUNGES
40 X PUSH UPS
40 X LEG RAISES
40SEC REST
30 X JUMP LUNGES
30 X PUSH UPS
30 X LEG RAISES
30SEC REST
20 X JUMP LUNGES
20 X PUSH UPS
20 X LEG RAISES
10 X JUMP LUNGES
10 X PUSH UPS
10 X LEG RAISES

For reference:

https://youtu.be/r6Rle5hK1cQ

All weights can be adjusted with IOTV weights or anything you have to use

G2

5-10 min jog

60:120s

60 sec sprint
120 sec jog

8-10 rounds

Try jogging for your 120s slow down. If you can't then walk that part

G2

None

3 rounds:

-75 jumping jacks
-15 burpees
-15 push ups
-Run in place as fast as you can for 30 sec
-15 chair dips
-20 mountain climbers
-30 crunches

This is supposed to be fast pace but remember form

Try to only break for rest/water in between rounds

G2

Run Day

Consistent 30 minute run

Only rule, don't walk (unless hurt or profile stating to do so)

G2

At Home Upper Body Strength

8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14

5-10 minute cooldown of your choice

For Reference:
https://youtu.be/sYYjx_W7rUY

G2

Warm up with 1 to 1.5 miles of easy running, then do dynamic drills such as high knees, skips, and lunges before beginning the incline.

Hill Repeats-Uphill

10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

G2

Climbing Drills

Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

45 sec elbow plank
45 sec hollow hold
Repeat x1

5 reps each

If you need help, do with partner or with resistance bands.

BeaverFIt is open 0630-0800 and has resistance bands

Add "1 Rep" for complete

G2

30 Minute Full Body Power Yoga

The following is the link to the workout:

https://youtu.be/ZM51JJdVl9g

G2

10-15 min jog

Run Day

2 x 200 with 200 meter jog in between
2 x 400 with 400 meter jog in between
1 x 800 with 400 meter job in between
2 x 200 with 200 meter jog in between
2 x 400 with 400 meter jog in between

10-15 min jog/walk

Difficulty: Intermediate

Post "5" once complete

G2

Focus on upper body conditioning and flexibility

Upper body- Push day

Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)

Be sure to take some time to stretch out your shoulders and arms once complete

You can use anything as weights. I recommend the plates from your IOTV if you have nothing else around. Get creative if need be. You can also use single weights (kettlebell, water jug, double plates, etc) or a straight bar for the chest press instead of double weights/dumbbells if you only have one item or a bar and need to alternate/improvise.

For reference:
https://www.instagram.com/p/B9mmYq6jxdl/?igshid=1f3dey9v6ztx2

G2

Home Leg Workout

Repeat 3x

1. Squat Lunge- 30 seconds
Alternates between a squat jump and a jump lunge

2. Bulgarian split squats- 10 each leg
Prop one leg up on a chair/bench

3. Lunges- 10 each leg
Rest hands behind head, fingers interlocked to maintain posture

4. Jump Squats- 14x
Work on explosion. Low squat to jumping up as high as you can. Try to land softly. Adjust as needed

5. Jumping jacks- 40x

6. Squats- 20x
Quality over quantity. Work on low form. Add a pause at bottom for added difficulty. Again, hands behind head

7. Side squat (lunge)- 10 each leg
Maintain hands behind head

8. Crab Walk- 20 feet laterally
Set into low squat position, hands behind head. Maintain position and squat walk laterally 20ft. Return facing same direction to work opposite side.

9. Calf raises- 15 each leg
Use a bar or wall for assistance

10. Wall sit- 45 sec

For reference:
https://youtu.be/Jbvb_MMGc8s

Exercises start at 1:00

Can add IOTV for added difficulty

G2

Upper Body-Chest

Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.

G2

Run your race

Total is all about how far you can go (Not to exceed 5 miles).

Do your best to maintain your 2 mile pace and see how far you can run.

Record your mileage for the day. This isnt a race, just a maintainer. Your goal is not to exceed 5 miles

G2

Climbing Drills

Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

5 reps each

If you need help, do with partner or with resistance bands.

BeaverFIt is open 0630-0800 and has resistance bands

Add "1 Rep" for complete

G2

Warm up with 1 to 1.5 miles of easy running, then do dynamic drills such as high knees, skips, and lunges before beginning the incline.

Hill Repeats-Uphill

10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading uphill. Sprint Uphill, at a nearly all-out speed. Walk back down and rest until youve completely recovered, then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.

Be sure to really stretch out your legs and hip flexors after.

If you can't find a steep enough hill or would like a challenge, start in the prone position to begin each repetition.

Don't forget water intake

G2

Upper Body

https://youtu.be/1RbdiqZHg3s

Do workout 2 times

G2

5 minute slow jog then stretch

Aerobic Movement

10 minute Run
2 minute stretch

3 times total

Today's just designed to get you moving and break up some of the build up created by yesterday's workout. Your own pace, just don't walk (Unless pain)

Once Complete, log with "1" for reps

G2

1000 Calorie Burn

Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)

Included in video

For reference:
https://youtu.be/WOP8_Mp5qAA

G2

Lean towards a warm up that gets your heart rate up and blood flowing (Jumping jacks, high knees, butt kicks) following your static stretches

Aerobic/Anaerobic Conditioning

30 Minute Distance Run

Water break/Rest to bring heart rate down (2-3 min)

Finish with a 300 yd shuttle run (should be a sprint) following your 30 minutes (50yds x 6 down/back)