Workouts To Try
Crazy Eights
8 sets 8 reps
Barbell Push Press Reps
Pull Ups
Burpee Box Jumps
affiliate
Barbell Complex
6-5-4-3-2-1 reps
deadlift – high pull
Squat clean
Push press
Bent over row
Box jump
Level 1 Workout Plan
Monday & Thursday
Bench Press
Incline Press
Pullovers
Chin-Ups 50
Bent-Over Rows
Deadlifts 3×10,6,4,failure
Crunches 5×25
Tuesdays & Fridays
Barbell Clean & Press
Dumbbell Lateral Raises
Heavy Upright Rows 3x 10,6,4, failure
Push Presses 3x 6,4,2, failure
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions With Barbell
Wrist Curls
Reverse Wrist Curls
Reverse Crunches 5×25
Glute Work
30 jumping jacks
20 jumping jacks
20 lunges
10 squats
15 squats
10 plie squats x 2
20 side lunges
20 glute kickbacks x 2
15 short bridges
10 side leg circles per leg
Add weight as desired.
Lower Ab Work
40 jumping jacks
30 jumping jacks
15 lying toe touches
10 roll ups
5 roll ups
3 lying leg raises
3 lying leg raises
40 bicycle crunches
20 flutter kicks
10 seated knee tucks
10 reverse crunches
10 lunge twists
10 planks
Metcon Workout
100 squats
90 secs high plank
80 lunges
70 sit ups
50 mtn climbers
40 push-ups
20 jump squats
10 burpees
Workout By The Swimming Pool
Jumping jacks 20 secs
Incline push-ups 16
Knee push-ups 10
Push-ups 8
Wide push-ups 8
Incline push-ups 16
Knee push-ups 10
Push-ups 8
Wide push-ups 8
Cobra stretch 20 secs
Chest stretch 20 secs
Jump rope 100
Mountain climbers 25
Squats 25
Lunges 30
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High knees 25
Calf raises 25
Arm circles 50 f/b
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Back Exercises
deadlifts
pullovers
t-bar rows
close grip pulls
dumbbell rows
cable rows
pull-ups
wide grip pulls
chin-ups
barbell rows
hyperextensions
machine rows
Add Up WOD
ten push-ups
fifteen plank arm lifts
twenty turning kicks
twenty chest expansions
thirty ninja squats
forty punches
forty-five-sec elbow plank
forty-five-sec wall sit
BACK UPDATE
child pose 45 seconds
reverse elbow push-ups 10 repetitions
pull-ups 15 seconds
pull-ups 15 seconds
inverted rows with chairs 15 seconds
inverted rows with chairs 15 seconds
inverted rows with chairs 15 seconds
UPPER BODY
pec deck flyes
incline dumbbell flyes
lat pull-downs
seated pulley rows
standing dumbbell laterals
alternate dumbbell presses
barbell upright rows
triceps push-downs
bench triceps dips
standing barbell curls
alternate dumbbell curls
TRAINING DAYS
Monday & Thursday
chest
abdominals
back calves
shoulders
Tuesday & Friday
upper arms
forearms
calves
abdominals
thighs
GYM WORKOUT
treadmill walk
treadmill jog
Stairmaster
cycle
crunches
bench leg raises
roman chair sit-ups
seated calf raises
one-legged calf raises
lunges
leg curls
leg extensions
air squats
barbell squats
hack squats
leg presses
good mornings
cable triceps press
skull crushers
barbell bent rows
lat pull-downs
incline bench press
decline bench press
flat bench press
military presses
dumbbell side laterals
dumbbell front laterals
dumbbell around the worlds
front plate presses
barbell preacher curls
standing dumbbell alternate curls
Ironman Example Training Schedule
Mon
Morning
Swim 4 1/2 kilometers
Afternoon
Three-hour bike
Tue
Morning
Run one hour & fifteen minutes.
Midday
Swim five kilometers
Afternoon
Run forty minutes
Wed
Morning
Swim three kilometers
Midday
Bike/run brick
Bike three hours
Run fifteen kilometers
Thur
Morning
Bike two hours
Midday
Swim five kilometers
Afternoon
Bike two hours
Fri
Morning
Run
Midday
Rest
Afternoon
Strength & conditioning
Sixty minutes
ONE HUNDRED PUSH UPS A DAY
Weighted push-ups – twenty
Incline push-ups – twenty
Decline push-ups – twenty
Clapping push-ups – twenty
Diamond push-ups – twenty
Equals – one hundred
PUSH-UPS
Wide push-ups – fifteen
Decline push-ups – fifteen
Diamond push-ups – fifteen
Pike push-ups – fifteen
push-ups – fifteen
push up hold – fifteen
equals – ninety
as many rounds as you want.
20 MIN WOD
AMRAP
5 pull-ups
10 burpees
15 air squats
LINDA
10-9-8-7-6-5-4-3-2-1
reps for time
Deadlift 1-5bw
Bench Press body weight
Clean 3/4 bw
A. BROWN
2 RFT
24 deadlifts 295
24 box jumps
24 wall balls
24 bench press 195
24 box jumps
24 wall balls
24 cleans 145
LEGS & ABS
One Hour
30-45 Secs Rest
Leg Extension 5×8
Leg Press 5×8
Squat Narrow 5×8
Goblet Squat 5×8
Leg Curl 5×20
DumbBell Straight Leg Lift 5×20
Barbell Lunges 4×12
Seated Calf raises 4×12
SHOULDERS
One Hour
30-45 Secs Rest
Seated dumb Bell Shoulder Press 5×8
DumbBell Raise 5×8
Overhead Press 5×8
Front Plate Raise 5×8
Handstand Push Up 4xfail
Arm Circles 4xfail
Rear Delt Fly 3×12
Front Dumb Bell Raise 3×12
FULL BODY WORKOUT
Jumping Jacks 20 secs
Incline Push-Ups 16 reps
Knee Push-Ups 10 reps
Push-Ups 8 reps
Wide Arm Push-Ups 8 reps
Incline Push-Ups 16 reps
Knee Push-Ups 10 reps
Push-Ups 8 reps
Wide Arm Push-Ups 8 reps
Chest Stretch 20 secs
Cobra Stretch 20 secs
GET TALLER PERHAPS WORKOUT
Jumping Jacks 45 secs
Calf Raise With Splayed Foot 30 secs
Standing Back Stretches 45 secs
Hands-On The Head Bow Down 45 secs
Wall Standing Glute Kickback 45 secs
Jumping Squats 30 secs
Calf Stretch Right 45 secs
Calf Stretch Left 45 secs
Butt Bridge 45 secs
Cobra Stretch 45 secs
Forward Spine Stretch 45 secs
LEGS
twenty squats
ten split squats
twelve lunges
thirty standing leg raises
twenty climbers
THE MORNING WORKOUT
push-ups twenty-five
crunches thirty
wall sit fifty-seconds
tricep dips ten
elbow plank forty-five seconds
lunges thirty each leg
squats fifteen
ONCE A WEEK WORKOUT
TEN MINUTES
one minute slow cardio
eight minutes fast cardio
one minute slow cardio
for leanness
or
POWER GAIN WORKOUT
Squats 3×6-8
Deadlift 3×6-8
Bench Press 2×6-8
rest forty-five secs between sets
or
MUSCLE GAIN WORKOUT
Squats 1×8-12
Lunge 1×8-12
Bench Press 1×8-12
Bent-Over Row 1×8-12
Seated shoulder Press 1×8-12
Biceps Curl 1×8-12
Seated Triceps Extension 1×8-12
Crunches 1xfailure
rest thirty secs between sets
FOOTBALL PLAYER WORKOUTS
barbell hip thrust
light weight 4×10
heavier weight 4×5 and 5×5
dumbbell bench press
decline knee raises
standing dumbbell shrugs
decline bench weight plate sit-ups & twists
bench dumbbell row
bench leg raises
standing dumbbell curls
standing front dumbbell raises
bodyweight squats
kneeling hip flexor stretch
reverse lunge with reach
cross-body lat stretch
vertical jump
broad jumps
STABILITY & ENDURANCE
12-15 reps
1-3 sets
50-70% of max
2/4/wk
three wk duration
Day One
Physioball Dumbbell Press
Single_Leg Bent_Over Row
Single-Leg Biceps Curl To Overhead Press
Glute Bridge
Single-Leg Squat With Toe Touch
Bodyweight Squat
Plank Kick Throughs
Knee-To-Elbow Planks
Tuck Jumps
Day Two
Physioball Push-Ups
Inverted Row
Dumbbell Step-Ups With Shoulder Press
Physioball Dumbbell Pullovers
Dumbbell Single-Leg RDL
Pistol Squat
Power Clean
Standing Resistance Band Core Rotations
Single-Arm, Single-Leg Plank
Single-Leg Mini Hurdle Hops
Day three
Physioball Dumbbell Incline
Single-Leg Resistance Band Row
Seated Physioball Shoulder Press
Neutral-Grip Pull-Ups
Single-Leg Physioball Hamstring Curl
Dumbbell Bulgarian Split-Squat
Deadlift
Physioball Leg Rotations
Physioball Back Extensions
Broad Jumps
EXERCISES BY THREES
one –
deadlift 4×5
bent over row 4×5-10
incline bench 4×5-10
two –
squat 4×5
chin up 4×5-10
bench press 4×5-10
three –
bulgarian squat 4×5
incline row 4×5-10
arnold press 4×5-10
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | ||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| 11 | 12 | 13 | 14 | 15 | 16 | 17 |
| 18 | 19 | 20 | 21 | 22 | 23 | 24 |
| 25 | 26 | 27 | 28 | 29 | 30 | |
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