Monday: Legs (Heavy)
Squats 4×10
Squats 4×10
Step Ups with Dumbbells 4×15 each leg
Leg Curls 4×12
Stationary Lunges with Dumbbells 4×15
Leg Press 4×10
Dead lifts 4×10
30 min on Stairmill with Sprinting Intervals
Tuesday: Upper Body/Abs
Pushups with rotation at the top 4×20
Dips 4×20
Pull Ups (as many as I can get)
Leg Lifts with rotation 4×40
Crunches on stability ball with resistance 4×50
Wood Chops 3×20
30 minutes of running
Tuesday: Upper Body/Abs
Pushups with rotation at the top 4×20
Dips 4×20
Pull Ups (as many as I can get)
Leg Lifts with rotation 4×40
Crunches on stability ball with resistance 4×50
Wood Chops 3×20
30 minutes of running
Wednesday: Plyometrics/Core Training
Jump Lunges 3×25
Speed Skaters 3×30
Box Jumps 3×15
Line Hops 3×45 sec
High Knees and Leap Frogs in sand 5x 1 minute
Over Head throws with the Medicine Ball 3×15
Jump Rope 5x 3min
Plank (feet on bench and arms on stability ball) 3x 1min
Side Plank 3x 1min each side
Thursday: Upper Body (Light)
Dumbbell Chest Press 3×20
Seated Row 3×20
Shoulder Press 3×20
Dumbbell Curls 3×20
Tricep Pull Downs 3×20
Lat Pull Downs 3×20
Front and Lateral Raises 2×20
Incline Ab Bench 4×50
Roman Chair 4×25
30min Elliptical Ramp (High intensity)
Friday: Legs (Light)
Leg Extensions 4×25
One leg Squats 4×20 each leg
Weighted Donkey Kicks 4×25
Hack Squat 4×25
30min Stairmill Intervals
Saturday: Off
Rest
Sunday: Track Workout
Sprints: 2×60 yards
Sprints with Chute 3×40 yards
Stairs: 6x
High Knees 4x 30 yards
Tuck Jumps 3×15
Skips for height 3×15
Leg Extensions 4×25
One leg Squats 4×20 each leg
Weighted Donkey Kicks 4×25
Hack Squat 4×25
30min Stairmill Intervals
Saturday: Off
Rest
Sunday: Track Workout
Sprints: 2×60 yards
Sprints with Chute 3×40 yards
Stairs: 6x
High Knees 4x 30 yards
Tuck Jumps 3×15
Skips for height 3×15