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120 min's Cardio 31 / 24+
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60 min's lifting 29 / 24+
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60 min's walking Saturday 60 min's coaching pee wee soccer Sunday 28 / 24+
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60 min's lifting 26 / 24+
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60 min's cardio 25 / 24+
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60 min's lifting 24 / 24+
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60 min's cardio 23 / 24+
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30 mins Body Weighted resistance 30 mins cardio (soccer with the kiddo) 60 min's lifting 22 / 24+
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60 min's lifting 20 / 24+
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60 min's cardio 19 / 24+
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60 min's lifting 18 / 24+
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60 min's cardio 17 / 24+
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60 min's lifting 16 / 24+
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60 min's cardio Thurs 11th 60 min's lifting Friday 12th 15 / 24+
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60 min's lifting 13 / 24+
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100 Fwd Jump Rope 15 KBell Swing 10 Push Press 50 Knee Tucks 12/8/4 Shrugs Lat Pulls Iso Land Mine Row V Bar Pulldowns Dbell Bent Over Row Iso Pulldowns Bent Over Row Low Pulley Straight Bar Sweeps Plate Raises Seated Row Sporty 40 Rower/ Hip Lifts/ Crunches/ Rev Crunches/ Leg Tucks/ Cable Crunches/ Hanging Leg Raises/…
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60 min's cardio 12 / 24+
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100 Fwd Jump Rope 10 mins Elliptical / Walk 4 mph @ 4 inc 50 Push-ups Stair Circuit (every/other/sideways L&R/hop) 15 Pull-ups 2 min Run / Elliptical 50 Flutter Kicks 2 min Run / Elliptical 100 Jumping Jack's 2 min Run / Elliptical Stair Circuit 50 Air Squats 2 min Run / Elliptical 50 Push-ups 2 min Run / Elliptical 50…
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60 mins lifting 11 / 24+
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10 min walk/bike warm up 15 KBell Swing 15 Pull-ups 50 Knee Tucks 15/10/5 Hip Sled Dbell Deads Calf Raises 3 x 18 Goblet Squats Smith Machine Deads Seated Calf Raises 3 x 18 Cable Squats Mule Kicks Landmine Squats Nifty Abs (50 Reps) Situps/Flutter Kicks/Crunches/Rev Crunches/Supine Bike/Leg Tucks/Frankenstein/Cable…
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5 hrs walking around the Zoo 10 / 24+
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5 hrs walking around the Zoo
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60 mins lifting 5 / 24+
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100 Fwd Jump Rope 15 KBell Swing 15 Pull-ups 50 Crunches 15/10/5 Bench Waiter Curls Flys Bicep Curls Rope Ext Chest Press Hammer Curls Land Mine Press Rope Curls Overhead Press Preacher Curls Calf Raises 3 x 18 Sporty 40 Abs Situps/Rev Crunches/Flutter Kicks/Knee Tucks/Cable Crunches/Leg Tucks/Mtn Climbers/Wipers
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250 meter row Down n Back on a B-ball Court High Knees Laterals Butt Kickers Build Up Sprints 100 Fwd Jump Rope 3 min walk 4 mph@ 4 incline 2 min run 9.5 mph @ 2 incline 1.5 min walk 4 @ 4 2 min walk 10 @ 2 1.5 min walk 4 @ 4 2 min walk 10.5 @ 2 1.5 min walk 4 @ 4 1 min run 11 @ 2 1.5 min walk 4 @ 4 1 min run 11.5 @ 2 5…
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60 mins Cardio 4 / 24+
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60 mins lifting 3 / 24+
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100 Jump Rope 15 KBell Swing 50 Knee Tucks 10 Strict Press 15 Pull-ups 15/10/5 Shrugs Rope to Face Lat Pulls Bent Over Row Iso Pulldowns Dbell Shrugs V Bar Pulldowns Upright Row Dbell Rows Low Pulley Straight Bar Sweeps Dirty Shirley Abs 30 reps Situps/Flutter Kicks/Supine Bike/Leg Raises Rev Crunches/Hip…
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60 mins Cardio LISS 2 / 24+
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10 mins walk 4 mph @ 4 incline 15 KBell Swing 15 Pull-ups 50 Knee Tucks 15/10/5 Mil Press Calf Raises 3 x 15 Rear Delts Hammer Curls Lateral Raises Skull Crushers Front Raises Waiter Curls Rope Curls Iso Rope Exts Dbell Snatch Dbell Curls Dirty Shirley Abs 30 reps Situps/Flutter Kicks/Rev Crunches/Leg Tucks/Crunches/Cable…
