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DAY 1

WARM-UP

5 min walk/jog on treadmill

Then

2 rounds of:

30 jumping jacks
20 mountain climbers
10 squats
5 inchworm push-ups

WORKOUT: 8 min AMRAPS – 1 min rest in between

Round 1

300 meter row
15 dumbbell push-presses
20 sit-ups

Round 2

100 jump ropes
15 plate ground to overheads
30 flutter kicks

Round 3

0.25 mile run on treadmill
20 dumbbell plank rows (10 per side)
15 V-ups

Round 4

10 burpees
15 barbell deadlifts
30 bicycle crunches


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Two repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes


DAY 3

WARM-UP

3 rounds:

200 meter row
20 lateral lunges
5 push-ups

WORKOUT: CHIPPER!

Finish all reps of each exercise before moving on to the next exercise. Break them down into smaller chunks and take short rests if needed. Set a number in your head (e.g. 10 reps before resting) and try to get to that number every time before you take a break. 

50 dumbbell lunges
40 kettlebell swings
30 dumbbell step-ups
20 barbell sumo deadlift high pulls
10 dumbbell deadlift burpees
20 push-ups
30 side step ups (15 per side)
40 kettlebell Russian twists
50 squat jumps


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Two repetitions of the following:

Jog 90 seconds

Walk 90 seconds

Jog 3 minutes

Walk 3 minutes


DAY 5 - Cinco De Mayo Workout!

WARMUP

5X5 - 5 rounds. 5 reps

Jumping jacks
Squats
Mountain climbers (both sides = 1)
Lateral lunges (both sides = 1)
Inchworm push-ups

WORKOUT: 5 x 5 x 5

5 stations, 5 minutes each, 5 reps per exercise (1 minute rest between each station)

Round 1 - Deconstructed Burpees

5 push-ups

5 plank froggers (from plank position, jump your feet forward and wide as if you're bringing your feet forward in a burpee - then jump back and repeat)

5 squat jumps

Round 2 - Dumbbell Deliciousness

5 DB chest presses
5 DB thrusters
5 single arm DB rows (per side)

Round 3 - Barbell Bonanza

5 barbell power cleans
5 front squats
5 push presses

Round 4 - Core & More!

5 up and down planks
5 side plank hip dips (per side)
5 V-ups

Round 5 - Row to the Finish!

500 meter row

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