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We continue with overall conditioning and endurance, as well as slowly extending your run time as we head into Week 2!

DAY 1

WARM-UP

5 minute brisk walk on treadmill

THEN:

3 rounds of:

10 squats
20 jumping jacks
30 mountain climbers

WORKOUT:

5 rounds of:

500 meter row
20 barbell deadlifts
20 dumbbell step-ups
20 dumbbell plank row (10 per side)
20 V-ups


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


DAY 3

WARM-UP

5 minute brisk walk on treadmill

THEN:

20 mountain climbers
5 squats
15 mountain climbers
10 squats
10 mountain climbers
15 squats
5 mountain climbers
20 squats

SEESAW WORKOUT

Round 1

20 Jumping jacks
5 Dumbbell Front Squats

15 Jumping jacks
10 DB Front Squats

10 Jumping jacks
15 DB Front Squats

5 Jumping jacks
20 DB Front Squats

Round 2

20 Skater jumps
5 Bent over row (dumbbells in both hands)

15 Skater jumps
10 Bent over rows

10 Skater jumps
15 Bent over rows

5 Skater jumps
20 Bent over rows

Round 3

20 sit-ups
6 russian twists

15 sit-ups
10 russian twists

10 sit-ups
16 russian twists

5 sit-ups
20 russian twists


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


DAY 5

WARM-UP

Repeat 3x:

2 minutes on treadmill
10 squats
20 mountain climbers
30 alternating V-ups (right arm to left leg/left arm to right leg)

WORKOUT:

40 minute time cap:

Repeat as many times as possible:

3 minute row
20 alternating lunges

3 minutes on elliptical
10 push-ups (focus on good form on toes or knees)

3 minute climb on treadmill with incline (choose an incline that will be challenging but do-able)
10 burpees

50 jump ropes
30 air squats

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