“The less you think about how you can get something, like money, love, or laughter... the faster it will come.....Walkin’ on sunshine,”
MONDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
TUESDAY
POWER CIRCUIT
Jumping Lunges 3x25/Leg
Reverse Pull ups - 3x12
Pylometric Push ups 3x15
Jump Squats 3x25
Medicine Ball From Chest to Wall Simulating Push ups - 3x30 @15lbs
Medicine Ball Side Tosses - 3x20/side @15lbs
Medicine Ball Slams 3x20 @15lbs
WEDNESDAY
CARDIO 1
90 Min Aerobic Ride
THURSDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
FRIDAY
CARDIO 2
60 Min Run =
30min Aerobic Pace
30min Wind Sprint Intervals
SATURDAY
REST DAY
SUNDAY
RIDE/ CARDIO 1
120min Aerobic Ride