Maximum-Fitness-Workout-Charts 26 weeks +++.docx

8/17/2019 Maximum-Fitness-Workout-Charts 26 weeks +++.docx

http://slidepdf.com/reader/full/maximum-fitness-workout-charts-26-weeks-docx 1/37

WEEK 1 - Monday

UPPER BODY

Push/Pull

Walk/Run………….1

mile

1-2-3-4-5-4-3-2-1

Pullup/Dip x 2

Beinne!s" Use

assis#e$ pull-ups/$ips

i% nee$e$

&l#e!na#in 'i!'ui#"

Push-

ups/Dips/(#)ma'h

Repea# 3 #imes"

Re. *!un'hes

…………….1+

Push-

Ups…………………….1

+

Re,. *!un'hes

…………….1+

*hai!

Dips…………………….

1+

(#)ma'h exe!'ise"

1+ se')n$s h)l$ %)!

ea'h !ep

Tuesday

OWER BODY

Run/alk

Repea# 3 #imes"

Walk/!un

……………… 3"++

0 (ua#s

…………………2+

0

unes………………

2+/le

eel Raises

……………..3+

e

s#!e#'h……………..2"

++

hih

ams#!in

*al,es

*))l $)n

alk/)…..5"++

Wednesday

P D&Y O

(#!e#'h

……………………

15"++

Run/alk

Runnin/alkin.....2

+-3+ minu#es

Thursday

UPPER BODY

Push/Pull exe!'ise"

2-4-6-7-1+-7-6-4-2

Pull-ups/Push-ups

Dips………………………

…1+-15

&$,. *!un'hes …..1+

81 se'. h)l$s9

Beinne!s" Use

assis#e$ pull-ups/$ips:

knee push-ups i%

nee$e$

(#)ma'h exe!'ises

*!un'hes………1+ x

1+ se's

/R '!un'hes….1+ x

1+ se's

(i$e

'!un'hes………..2 x

25

Re,. *!un'hes

………….2+

Friday

OWER BODY

Run/Walk

Repea# 3 #imes"

Walk/!un………………

…3"++

0

(ua#s………………….

2+

0 unes………………

2+/le

eel Raises….

…………..3+

e

s#!e#'h……………….2"

++

hih

ams#!in

*al,es

*))l $)n alk/)

….5"++

(#!e#'h…………………

….1+"++

Saturday

U UPPER BODY

Repea# ;)n$a<

Ex'ep# Bike 2+"++

ins#ea$ )% alkin



WEEK 2 - Monday

UPPER BODY

Push/Pull

Walk/Run………….1

mile

1-2-3-4-5-4-3-2-1

Pullup/Dip x 2

Beinne!s" Use

assis#e$ pull-ups/$ips

i% nee$e$

&l#e!na#in 'i!'ui#"

Push-ups/Dips/(#)ma'h

Repea# 3 #imes"

Re. *!un'hes

…………….1+

Push-

Ups…………………….1

+

Re,. *!un'hes

…………….1+

*hai!Dips…………………….

1+

(#)ma'h exe!'ise"

1+ se')n$s h)l$ %)!

ea'h !ep

Tuesday

OWER BODY

Run/alk

Repea# 3 #imes"

Walk/!un

……………… 3"++

0 (ua#s

…………………2+

0


2+/le

eel Raises

……………..3+

es#!e#'h……………..2"

++

hih

ams#!in

*al,es

*))l $)n

alk/)…..5"++

Wednesday

P D&Y O

(#!e#'h

……………………

15"++

Run/alk

Runnin/alkin.....2

+-3+ minu#es

Thursday

UPPER BODY

Push/Pull exe!'ise"

2-4-6-7-1+-7-6-4-2

Pull-ups/Push-ups

Dips………………………

…1+-15

&$,. *!un'hes …..1+

81 se'. h)l$s9

Beinne!s" Use

assis#e$ pull-ups/$ips:

knee push-ups i%

nee$e$

(#)ma'h exe!'ises

*!un'hes………1+ x

1+ se's

/R '!un'hes….1+ x

1+ se's

(i$e

'!un'hes………..2 x

25

Re,. *!un'hes………….2+

Friday

OWER BODY

Run/Walk

Repea# 3 #imes"


…3"++

0

(ua#s………………….

2+

0 unes………………

2+/le

eel Raises….

…………..3+

es#!e#'h……………….2"

++

hih

ams#!in

*al,es

*))l $)n alk/)

….5"++

(#!e#'h…………………

….1+"++

Saturday

U UPPER BODY

Repea# ;)n$a<

Ex'ep# Bike 2+"++

ins#ea$ )% alkin



WEEK 3 - Monday

UPPER BODY

PU(/PU D&Y

Push-up/*!un'h

supe!se#"

5 '<'les )%"

Reula!

……………………….5

Re.

'!un'h…………………

15

Wi$e……………………………5

Re,.

'!un'h…………………

15

!i'ep

………………………….5

0

si#ups……………………

….15

Pull-ups"

Reula! !ip……

1:2:3:4:5:6

Re,e!se !ip..…

6:5:4:3:2:1

&ssis#e$ pull-ups %)!

=einne!s

Tuesday

OWER BODY

Run/Walk/Bike 2+

minu#es

(ua#s

………………..3 x 2+

unes

………………..3 x 1+

*al,es…………………

..3 x 25

>umpin >a'ks ………3 x 2+

(i$e *!un'hes

………4 x 25

/R *!un'hes

……...4 x 25

Wednesday

P D&Y O

(#!e#'h

……………………

15"++

Run/alk

2+-3+ minu#es )%

!unnin/alkin

Walk…………………….

.2+ <$s

Run………………………2+

<$s

Repea# %)! 2+-3+

minu#es

Thursday

UPPER BODY

Push/Pull

Repea# 5 #imes" 8n)n-

s#)p9

Pull-ups

………………..5-1+

Push-ups ………………

1+-2+

*!un'hes….1+ x 5

se')n$s

Dips………………………..1+

>) 1"++ )! umpin

a'ks "3+

8Beinne!s ? assis#e$

pull-ups/$ips /knee

push-ups ? i% nee$e$9

Bikin …………….2+

minu#es

&= )!k)u#

Repea# 2-3 #imes"

Re. *!un'hes

…………….25

Re,. *!un'hes

……………..25

&l#. !e/!e,. '!un'hes

Friday

@O P

(#!e#'h …………..!es#

#)$a<

Ae# !ea$< %)!

(a#u!$a< %ull =)$<

)!k)u#

Saturday

U BODY

Walk/Run

………………15"++

Repea# exe!'ises

…… 3 xCs

Push-ups………………

1+-2+

(ua#s

………………….1+-2+

Dips

……………………..1+-2+

unes ……….….1+-

15/le

*!un'hes .................

2 x 25

8!eula!/!e,e!se9

eel !aises

………………….2+

Pull-ups

…………………1+-15*!un'hes

………………2 x 25

8le%#/!ih#9

3"++ =ike )! !un

ull =)$< (#!e#'h



&= Exe!'ises"

Re. *!un'hes

……………25

Re,.

*!un'hes…………….2

5

R.

*!un'hes………………

…25

.

*!un'hes………………

….25

0

(i#ups…………………

…….25

Pushup/>umpin >a'ks

supe!se#

Repea# 1+ xCs"

>umpin >a'ks

…………….1+

Push-

ups…………………..5-

1+

…25 ea'h

e%# le le,e!

'!un'hes…25

Rih# le le,e!

'!un'hes.25

WEEK 4 - Monday

UPPER BODY

PU(/PU D&Y

Tuesday

OWER BODY

Wednesday

P D&Y O

Thursday

UPPER BODY

Friday

@O P

Saturday

U BODY



Push-up/*!un'h

supe!se#"

5 '<'les )%"

Reula!

……………………….5

Re.

'!un'h…………………

15

Wi$e……………………

………5

Re,.

'!un'h…………………

15

!i'ep

………………………….5

0

si#ups……………………

….15

Pull-ups"

Reula! !ip……

1:2:3:4:5:6

Re,e!se !ip..…

6:5:4:3:2:1

&ssis#e$ pull-ups %)!

=einne!s

&= Exe!'ises"Re. *!un'hes

……………25

Re,.

*!un'hes…………….2

5

R.

*!un'hes………………

Run/Walk/Bike 2+

minu#es

(ua#s

………………..3 x 2+

unes

………………..3 x 1+

*al,es…………………

..3 x 25

>umpin >a'ks ………

3 x 2+

(i$e *!un'hes

………4 x 25

/R *!un'hes

……...4 x 25

(#!e#'h

……………………

15"++

Run/alk

2+-3+ minu#es )%

!unnin/alkin

Walk…………………….

.2+ <$s

Run

………………………2+

<$s

Repea# %)! 2+-3+

minu#es

Push/Pull

Repea# 5 #imes" 8n)n-

s#)p9

Pull-ups

………………..5-1+

Push-ups ………………

1+-2+

*!un'hes….1+ x 5

se')n$s

Dips

………………………..1+

>) 1"++ )! umpin

a'ks "3+

8Beinne!s ? assis#e$

pull-ups/$ips /knee

push-ups ? i% nee$e$9

Bikin …………….2+

minu#es

&= )!k)u#

Repea# 2-3 #imes"

Re. *!un'hes

…………….25

Re,. *!un'hes

……………..25

&l#. !e/!e,. '!un'hes

…25 ea'h

e%# le le,e!'!un'hes…25

Rih# le le,e!

'!un'hes.25

(#!e#'h …………..!es#

#)$a<

Ae# !ea$< %)!

(a#u!$a< %ull =)$<

)!k)u#

Walk/Run

………………15"++

Repea# exe!'ises

…… 3 xCs

Push-ups………………

1+-2+

(ua#s

………………….1+-2+

Dips

……………………..1+-

2+

unes ……….….1+-

15/le

*!un'hes .................

2 x 25

8!eula!/!e,e!se9

eel !aises

………………….2+

Pull-ups

…………………1+-15

*!un'hes

………………2 x 25

8le%#/!ih#9

3"++ =ike )! !un

ull =)$< (#!e#'h



…25

.

*!un'hes………………

….25

0

(i#ups…………………

…….25

Pushup/>umpin >a'ks

supe!se#

Repea# 1+ xCs"

>umpin >a'ks

…………….1+

Push-

ups…………………..5-

1+

WEEK 5 – Monday

Walk

……………………….

5"++

(#!e#'h……………………1+"++

U BODY

Push/Pull Da<

Repea# 3 xCs

Push-

Tuesday

P D&Y O

(#!e#'h

……………………15"++

Run/alk

Runnin/alkin ….

2+-3+ minu#es

Wednesday

Walk……………………

……5"++

(#!e#'h…………………

….1+"++

UPPER BODY *R*U

R&@@A

Repea# 2 xCs

Push-

ups…………………1+-

15

Thursday

Walk

…………………………

5"++

(#!e#'h……………………..1+"++

EA(/OE &@DE(

*R*U R&@@A

Repea# 3 xCs

(ua#s…………………

……….2+

Friday

P D&Y O

(#!e#'h

…………………..15"++

Run/alk

2+-3+ minu#es )%

!unnin/alkin

Saturday

Walk

……………………….5"

++

(#!e#'h………………… 1+"++

U BODY *R*U

Repea# 2 xCs

Push-ups

……………… 1+-15

(ua#s



ups…………………….1

+

(ua#s

………………………..1+

*hai! Dips

……………………7

unes

………………...1+/le

Pull-ups

………………………1+

*al,es

…………………………

1+

Repea# a=s 2xCs

&=s/l)e! =a'k

Re. '!un'hes

…………….25Re,.'!un'hes…………

……25

e%#

'!un'hes………………

25

Rih# '!un'hes.

…………..25

Bell< Fu##e!ki'ks…..

…….2+

R.a!m/.leli%#s……………2+

*!un'hes………………

………2+

)e!

=a'kG1……………….2

+

Pull-

ups………………………

..15

Re,.'!un'hes…………

…….2+

Re,.pull-

ups…………………15

*!un'hes………………

………2+

Dips……………………

…………1+


…….2+

)e!=a'kG1……………….1

+

*!un'hes………………

………2+

)e!

=a'kG2……………….2

+

&!m

aule!s…………………

2+Re,.'!un'hes…………

…….2+

)e!

=a'kG3……………….2

+

.'!un'hes……………

………2+

unes…………………

…..1+/le

R.'!un'hes……………

………2+

eel

!aise……………………..

3+

.'!un'hes……………

……….2+

Walk/) )! =ike ……

2"++

Bell<

Fu##e!ki'ks……….2 x

2+

R.a!m/.le

li%#s………..2 x 2+(#!e#'h les

………………1+"++

Walk/)/=ike a!)un$

h)use/in <a!$ e#'. %)!

2"++ ea'h se#. elps

l))sen #he les.

……………………….2+

*!un'hes

…………………..2+

)e! =a'kG1

……………2+

Pull-ups

……………………..15

unes

…………………1+/le

Re,.'!un'hes………

…….2+

*al,es

…………………..25/le

Push-ups

……………….1+-15

Dips

…………………………

…1+Re,.'!un'hes

…………….2+

)e! =a'k

G2…………….1+

(ua#s

………………………..2

+

&!m aule!s

……………….2+

Re,.'!un'hes……………..2+

unes

…………………1+/le

*!un'hes

……………………2+



WEEK 6 – Monday

Walk

……………………….

5"++

(#!e#'h

……………………1+"++

U BODY

Push/Pull Da<Repea# 3 xCs

Push-

ups…………………….1

+

(ua#s

………………………..1+

*hai! Dips

……………………7

unes

………………...1+/lePull-ups

………………………1+

*al,es

…………………………

1+

Repea# a=s 2xCs

Tuesday

P D&Y O

(#!e#'h

……………………

15"++

Run/alk

Runnin/alkin ….

2+-3+ minu#es

Wednesday

Walk……………………

……5"++

(#!e#'h…………………

….1+"++

UPPER BODY *R*U

R&@@A

Repea# 2 xCs

Push-ups…………………1+-

15

*!un'hes………………

………2+

)e!

=a'kG1……………….2

+

Pull-

ups………………………

..15Re,.'!un'hes…………

…….2+

Re,.pull-

ups…………………15

*!un'hes………………

………2+

Dips……………………

Thursday

Walk

…………………………

5"++

(#!e#'h…………………

…..1+"++

EA(/OE &@DE(

*R*U R&@@A

Repea# 3 xCs(ua#s…………………

……….2+

.'!un'hes……………

………2+

unes…………………

…..1+/le

R.'!un'hes……………

………2+

eel

!aise……………………..3+

.'!un'hes……………

……….2+

Walk/) )! =ike ……

2"++

Bell<

Friday

P D&Y O

(#!e#'h

…………………..15"++

Run/alk

2+-3+ minu#es )%

!unnin/alkin

Saturday

Walk

……………………….5"

++

(#!e#'h

………………… 1+"++

U BODY *R*U

Repea# 2 xCs

Push-ups……………… 1+-15

(ua#s

……………………….2+

*!un'hes

…………………..2+

)e! =a'kG1

……………2+

Pull-ups

……………………..15

unes…………………1+/le


…….2+

*al,es

…………………..25/le

Push-ups



&=s/l)e! =a'k

Re. '!un'hes

…………….25


……25

e%#

'!un'hes………………

25

Rih# '!un'hes.

…………..25

Bell< Fu##e!ki'ks…..

…….2+

R.a!m/.le

li%#s……………2+

…………1+


…….2+

)e!

=a'kG1……………….1

+

*!un'hes………………

………2+

)e!

=a'kG2……………….2

+

&!m

aule!s…………………

2+


…….2+

)e!

=a'kG3……………….2

+

Fu##e!ki'ks……….2 x

2+

R.a!m/.le

li%#s………..2 x 2+

(#!e#'h les

………………1+"++

Walk/)/=ike a!)un$

h)use/in <a!$ e#'. %)!

2"++ ea'h se#. elps

l))sen #he les.

……………….1+-15

Dips

…………………………

…1+

Re,.'!un'hes

…………….2+

)e! =a'k

G2…………….1+

(ua#s

………………………..2

+

&!m aule!s

……………….2+

Re,.'!un'hes

……………..2+

unes

…………………1+/le

*!un'hes

……………………2+

WEEK 7 – Monday

Walk

…………………………

5"++

(#!e#'h…………………

…..1+"++

Tuesday

Walk

……………………..5"+

+

(#!e#'h

………………..1+"++

Wednesday

P D&Y O

Walk

……………………….2+

"++

Thursday

@e a!mup

Repea# 1+ #imes in

5"++"

>umpin a'ks

………………1+

Friday

EA( &@D

OE&@DE(

Repea# 4 #imes"

Bike )!

Saturday

>umpin a'ks/push-

up

Wa!mup………………

…5"++

(#!e#'h…………………



Push-

ups……………..1+:1+:

1+

8i$e: !eula!: 'l)se9

Bike )!

Walk………………3"++

Reula! '!un'hes

…………1+

81+ se')n$ h)l$s9

Dips

……………………………

..15

Bike )! Walk

……………..3"++

Re,e!se '!un'hes

………..1+

85 se')n$ h)l$s9*!un'hes ..

……………..4 x 25

Bike )! Walk

…………….3"++

(h)ul$e!

'i!'les………..1"++

8up: %!)n#: si$e:

mili#a!<9

Bell< Fu##e!ki'ks

…….2 x 2+

R.a!m/.le

li%#s……….2 x 2+

Walk )! =ike

………………5"++

EA(: B&*H &@D

&B(

&l#e!na#e pull-

ups/a=s

Pull-

ups……………….3 x

15

8!eula! )! assis#e$9

(i$e '!un'hes………

3 x 2+

8/)u#e! #hih li%#s9

Bike )! alk

………….4"++

&l#e!na#e pull-

ups/a=sRe,e!se pull-ups …3

x 15

(i$e '!un'hes

……..3 x 2+

8/inne! #hih li%#s9

Bike )! alk

………….4"++

&l#e!na#e leexe!'ise

(ua#s

…………………3 x 15

unes…………..3 x

1+/le

eel

!aises…………..3 x

(#!e#'h

……………………

1+"++

Push-

ups…………………..5-

1+

Uppe! =)$< s#!e#'h

Uppe! =)$<"

Push/Pull exe!'ise

2-4-6-7-1+-7-6-4-2

Pull-ups/Push-ups

Repea# 2 #imes"

*hane !ip )n

!e,e!se si$e )%

p<!ami$

alk………………5"++

(ua#s…………………

…….1"++

unes…………………

…….1"++

*al,es…………………

………1"++

),e han$les

Repea# 3 #imes"

(i$e

'!un'hes……………….

25

8/inne! #hih li%#s9

/R *!un'hes

……………….25

Ou#e! #hih le

li%#s……….25

(imme!s……………

………2+

R.a!m /. le li%#s

…………2+

..1+"++

*&RDO OPO@ D&Y


..3+"++

O! Bike

………………….3+"++

8see =ike )!k)u#s9

O!

sim………………….3

+"++

O! 'hallene

<)u!sel% i#h 2 )%

#he 3 )p#i)ns

*))l $)n/s#!e#'h

1+"++



(#!e#'h…………………

…….5"++

2+

Bike

………………………

4"++

(#!e#'h………………

…….5"++

WEEK 8 – MondayWalk

…………………………

5"++

(#!e#'h…………………

…..1+"++

Push-

ups……………..1+:1+:

1+

8i$e: !eula!: 'l)se9

Bike )!

Walk………………3"++

Reula! '!un'hes

…………1+

81+ se')n$ h)l$s9

Dips

……………………………

TuesdayWalk

……………………..5"+

+

(#!e#'h

………………..1+"++

EA(: B&*H &@D

&B(

&l#e!na#e pull-ups/a=s

Pull-

ups……………….3 x

15

8!eula! )! assis#e$9

(i$e '!un'hes………

3 x 2+

WednesdayP D&Y O

Walk

……………………….2+

"++

(#!e#'h

……………………

1+"++

Thursday@e a!mup

Repea# 1+ #imes in

5"++"

>umpin a'ks

………………1+

Push-

ups…………………..5-

1+

Uppe! =)$< s#!e#'h

Uppe! =)$<"

Push/Pull exe!'ise

2-4-6-7-1+-7-6-4-2

Pull-ups/Push-ups

FridayEA( &@D

OE&@DE(

Repea# 4 #imes"

Bike )!

alk………………5"++

(ua#s…………………

…….1"++

unes…………………

…….1"++*al,es…………………

………1"++

),e han$les

Repea# 3 #imes"

(i$e

'!un'hes……………….

Saturday >umpin a'ks/push-

up

Wa!mup………………

…5"++

(#!e#'h…………………

..1+"++

*&RDO OPO@ D&Y

Walk/!un………………..3+"++

O! Bike

………………….3+"++

8see =ike )!k)u#s9

O!

sim………………….3

+"++



..15

Bike )! Walk

……………..3"++

Re,e!se '!un'hes

………..1+

85 se')n$ h)l$s9

*!un'hes ..

……………..4 x 25

Bike )! Walk

…………….3"++

(h)ul$e!

'i!'les………..1"++

8up: %!)n#: si$e:

mili#a!<9

Bell< Fu##e!ki'ks

…….2 x 2+R.a!m/.le

li%#s……….2 x 2+

Walk )! =ike

………………5"++

(#!e#'h…………………

…….5"++

8/)u#e! #hih li%#s9

Bike )! alk

………….4"++

&l#e!na#e pull-

ups/a=s

Re,e!se pull-ups …3

x 15(i$e '!un'hes

……..3 x 2+

8/inne! #hih li%#s9

Bike )! alk

………….4"++

&l#e!na#e le

exe!'ise

(ua#s…………………3 x 15

unes…………..3 x

1+/le

eel

!aises…………..3 x

2+

Bike

………………………

4"++

(#!e#'h…………………….5"++

Repea# 2 #imes"

*hane !ip )n

!e,e!se si$e )%

p<!ami$

25

8/inne! #hih li%#s9

/R *!un'hes

……………….25

Ou#e! #hih le

li%#s……….25

(imme!s……………

………2+R.a!m /. le li%#s

…………2+

O! 'hallene

<)u!sel% i#h 2 )%

#he 3 )p#i)ns

*))l $)n/s#!e#'h

1+"++

WEEK 9 - Monday

>)/Walk………………

……5"++

(#!e#'h…………………

……5"++

Tuesday

Wa!mup …….!epea#

1+xCs

>umpin

a'ks……………1+

0 (ua#s

Wednesday

P D&Y O

>)/alk

…………………2+"++

(#!e#'h…………………

Thursday

Wa!mup……….!epea#

1+xCs

>umpin

a'ks…………….1+

Push-ups

Friday

>)/Walk………………

….5"++

(#!e#'h

…………………….5"++

Saturday

Repea# 5-1+ xCs

>umpin a'ks

…………..1+

Pushup

……………………5-1+



Repea# 2 xCs i% #))

eas<

1-2-3-4-5-4-3-2-1

Uppe! =)$< P

U UPPER BODY

Pull-ups

…………………….. x 2Push-

ups…………………… x

4

*!un'hes

………………….. x 5

Dips

…………………………..

x 4

Beinne!s" Use

assis#e$ $ips/pull-upsan$ knee push-ups

Bell< Fu##e!ki'ks

…………..2+

R.a!m / .le li%#s

………….2+

>)/=ike

…………………2+"++

(#!e#'h

…………………..1+

OWER BODY-&B(

(ua#s…………………

.3 x 2+

/R

'!un'hes………...3 x

4+

Run/=ike………………..3"++

unes……………3 x

1+/le

/R '!un'hes

…………3 x 4+

Run/Bike

………………..3"++

*al,es

…………………3 x 25

(i$e '!un'hes………. x 4+

Run/Bike………………

…3"++

Bell<

Fu##e!ki'ks……..2+

R.a!m/.le

li%#s……….2+

(#!e#'h………………

……5"++

….1+"++ ……………………1+

Repea# 5-1+ #imes

UPPER BODY

PU(/&B(

Wi$e push-

ups……………5-1+

Re.'!un'hes……………….2+

Re.push-

ups………………5-1+


…….2+

!i'ep push-

ups…………5-1+

0

(i#ups……………………

…..2+

Bell<

Fu##e!ki'ks………….2+

R.a!m/.le

li%#s……………2+

>)/=ike

……………………2+"++

(#!e#'h

Repea# 4 #imes

EA( &@D B&*H

Bell<

Fu##e!ki'ks…………..2

+

R.a!m/.le

li%#s…………….2+

(ua#s………………….2+ !eps

unes

………………….1+ !eps

*al,es…………………..

2+ !eps

/R '!un'hes

………………..25

(i$e '!un'hes

……………….25

8=)#h si$es )n a=s9

>)/=ike

…………………2+"++

(#!e#'h

(#!e#'h

…………………..1+"++

UPPER BODY

*R*U

Repea# 3 xCs

Push-

ups………………….15

*!un'hes…………………2+

)e!

=a'kG1…………...2+

Pull-ups

………………..1+-15

Re,.'!un'hes

…………..2+

Wi$e Push-ups

……...1+-15

Dips……………………..1+-

15


……2+

)e! =a'k

G2…………..1+

&!m aule!s

……………..2+

Re,.pull-ups …………

1+-15Re,.'!un'hes

……………2+

*!un'hes

………………….2+

Use knee push-ups:

assis#e$ $ips an$



pull-ups i% nee$e$

WEEK 1 - Monday

>)/Walk………………

……5"++

(#!e#'h…………………

……5"++

Repea# 2 xCs i% #))

eas<

1-2-3-4-5-4-3-2-1Uppe! =)$< P

U UPPER BODY

Pull-ups

…………………….. x 2

Push-

ups…………………… x

4

*!un'hes

………………….. x 5Dips

…………………………..

x 4

Beinne!s" Use

assis#e$ $ips/pull-ups

an$ knee push-ups

Tuesday


1+xCs

>umpin

a'ks……………1+

0 (ua#s

…………………..1+

OWER BODY-&B(

(ua#s………………….3 x 2+

/R

'!un'hes………...3 x

4+

Run/=ike………………

..3"++

unes……………3 x

1+/le

/R '!un'hes

…………3 x 4+Run/Bike

………………..3"++

*al,es

…………………3 x 25

(i$e '!un'hes

………. x 4+

Wednesday

P D&Y O

>)/alk

…………………2+"++

(#!e#'h…………………

….1+"++

Thursday


1+xCs

>umpin

a'ks…………….1+

Push-ups

……………………1+

Repea# 5-1+ #imes

UPPER BODY

PU(/&B(

Wi$e push-

ups……………5-1+

Re.'!un'hes…………

…….2+

Re.push-

ups………………5-1+


…….2+ !i'ep push-

ups…………5-1+

0

(i#ups……………………

…..2+

Bell<

Friday

>)/Walk………………

….5"++

(#!e#'h

…………………….5"++

Repea# 4 #imes

EA( &@D B&*H

Bell<Fu##e!ki'ks…………..2

+

R.a!m/.le

li%#s…………….2+

(ua#s………………….

2+ !eps

unes

………………….1+ !eps

*al,es…………………..

2+ !eps/R '!un'hes

………………..25

(i$e '!un'hes

……………….25

8=)#h si$es )n a=s9

>)/=ike

Saturday

Repea# 5-1+ xCs

>umpin a'ks

…………..1+

Pushup

……………………5-1+

(#!e#'h

…………………..1+"++

UPPER BODY*R*U

Repea# 3 xCs

Push-

ups………………….15

*!un'hes

…………………2+

)e!

=a'kG1…………...2+

Pull-ups

………………..1+-15Re,.'!un'hes

…………..2+

Wi$e Push-ups

……...1+-15

Dips

……………………..1+-

15



Bell< Fu##e!ki'ks

…………..2+

R.a!m / .le li%#s

………….2+

>)/=ike

…………………2+"++

(#!e#'h

Run/Bike………………

…3"++

Bell<

Fu##e!ki'ks……..2+

R.a!m/.le

li%#s……….2+

(#!e#'h……………………5"++

Fu##e!ki'ks………….2+

R.a!m/.le

li%#s……………2+

>)/=ike

……………………2+"++

(#!e#'h

…………………2+"++

(#!e#'h


……2+

)e! =a'k

G2…………..1+

&!m aule!s

……………..2+

Re,.pull-ups …………

1+-15

Re,.'!un'hes……………2+

*!un'hes

………………….2+

Use knee push-ups:

assis#e$ $ips an$

pull-ups i% nee$e$

WEEK 11 - Monday

Wa!mup ….!epea# 5-

1+ xCs

>umpin

a'ks………………1+Push-ups

…………………….1+

UPPER BODY P

1-2-3-4-5-4-3-2-1

Tuesday

Wa!mup……..!epea#

1+xCs

>umpin

a'ks…………….1+0 (ua#s

……………………1+

EA/&B WORHOU

Repea# 3-4 #imes

(ua#s

……………………….2

Wednesday

Wa!mup…….!epea#

5-1+xCs

>umpin a'ks

………………1+Push-ups

……………………..1+

*E(/&B(

25-1 push-ups

5+-2 '!un'hes )%

'h)i'e

Thursday

Wa!mup ……..!epea#

5-1+Cs

>umpin

a'ks……………..1+(#!e#'h 15 se')n$s

ea'h s#!e#'h

UPPER BODY

Repea# 2 #imes

5+ pull-ups in as %e

se#s as p)ssi=le

Friday


1+xCs

>umpin a'ks

…………….1+0 (ua#s

…………………….1+

EA (UPER(E

Repea# 2-3 #imes

>)/alk……………….

0 mile

Saturday

Repea#

……………….5-1+ xCs

>umpin a'ks

………….1+Pushups……………….

5-1+

(#!e#'h…………………

.1+"++

UPPER BODY P

*R*U



1. Pull-ups ……….

x 12. Push-ups………

x 23. &=s

……………… x

34. Dips

……………… x2

+

unes

………………………2+

*al%

!aise……………………

25

(i$e '!un'hes 25

ea'h si$e

BHE

Push/pull pe$$le

1"++/1"++ %)! 2+-3+

minu#es

Push……………………

….1"++

Pull……………………

……1"++

&l#e!na#in e,e!<

1"++8nee$ s#!aps %)! %ee#

#) pull9

1s# se# … 25 push-ups

/ 5+ '!un'hes

2n$ se# … 24 push-

ups / 47 '!un'hes

3!$ se# … 23 push-

ups / 46 '!un'hes

&ll #he a< #) 1 )n

push-ups an$ 2 )n

a=s25 #)#al se#s

>)/=ike ………..2+

minu#es

(#!e#'h

8$) assis#e$ i%

nee$e$9

&= $a<-)I

>)/=ike

……………….2+"++

(#!e#'h

(ua#s

………………………..2+

0 (ua#s

…………………….2+

4-')un# sua#s

……………1+

Walkin sua#s ……

1+/si$e

unes …………….1+-2+/le

Walkin lunes…..2+

s#eps

*al,es !eula!

……………..2+

*al,es ? #)e

in……………..2+

*al,es ? #)e

)u#……………2+

*al,es ? =en#knee……….2+

(#!e#'h…………………

…...3"++

Repea# 2 #imes 8n)

!es#9

Pull-ups …… max J

3 nes

&=s …………….max

in 2"++

Dips…………...max J

3 nes

&=s ……………..maxin 2"++

Push-ups …… max in

2"++

&=s …………….. max

in 2"++

>)/=ike

………………..2+"++

(#!e#'h

WEEK 12 - Monday Tuesday Wednesday Thursday Friday Saturday




1+ xCs

>umpin

a'ks………………1+

Push-ups

…………………….1+

UPPER BODY P

1-2-3-4-5-4-3-2-1

5. Pull-ups ……….

x 16. Push-ups………

x 2K. &=s

……………… x

3

7. Dips……………… x

2

Wa!mup……..!epea#

1+xCs

>umpin

a'ks…………….1+

0 (ua#s

……………………1+

EA/&B WORHOU

Repea# 3-4 #imes(ua#s

……………………….2

+

unes

………………………2+

*al%

!aise……………………

25

(i$e '!un'hes 25

ea'h si$e

BHE

Push/pull pe$$le

1"++/1"++ %)! 2+-3+

minu#es

Push……………………

….1"++

Pull……………………

……1"++

&l#e!na#in e,e!<1"++

8nee$ s#!aps %)! %ee#

#) pull9

Wa!mup…….!epea#

5-1+xCs

>umpin a'ks

………………1+

Push-ups

……………………..1+

*E(/&B(

25-1 push-ups5+-2 '!un'hes )%

'h)i'e

1s# se# … 25 push-ups

/ 5+ '!un'hes

2n$ se# … 24 push-

ups / 47 '!un'hes

3!$ se# … 23 push-

ups / 46 '!un'hes

&ll #he a< #) 1 )n

push-ups an$ 2 )na=s

25 #)#al se#s

>)/=ike ………..2+

minu#es

(#!e#'h

Wa!mup ……..!epea#

5-1+Cs

>umpin

a'ks……………..1+

(#!e#'h 15 se')n$s

ea'h s#!e#'h

UPPER BODY

Repea# 2 #imes5+ pull-ups in as %e

se#s as p)ssi=le

8$) assis#e$ i%

nee$e$9

&= $a<-)I

>)/=ike

……………….2+"++

(#!e#'h


1+xCs

>umpin a'ks

…………….1+

0 (ua#s

…………………….1+

EA (UPER(E

Repea# 2-3 #imes >)/alk……………….

0 mile

(ua#s

………………………..2+

0 (ua#s

…………………….2+

4-')un# sua#s

……………1+

Walkin sua#s ……

1+/si$eunes …………….1+-

2+/le

Walkin lunes…..2+

s#eps

*al,es !eula!

……………..2+

*al,es ? #)e

in……………..2+

*al,es ? #)e

)u#……………2+*al,es ? =en#

knee……….2+

(#!e#'h…………………

…...3"++

Repea#

……………….5-1+ xCs

>umpin a'ks

………….1+

Pushups……………….

5-1+

(#!e#'h…………………

.1+"++

UPPER BODY P

*R*U

Repea# 2 #imes 8n)

!es#9

Pull-ups …… max J

3 nes

&=s …………….max

in 2"++

Dips…………...max J

3 nes&=s ……………..max

in 2"++

Push-ups …… max in

2"++

&=s …………….. max

in 2"++

>)/=ike

………………..2+"++

(#!e#'h



WEEK 13 - Monday


1+ xCs

>umpin

a'ks……………….1+

Push-ups

……………………..1+

(P&R&@ RU@Run 1 mile

1++ push-ups

1++ a=s )% 'h)i'e

Run 1 mile

K5 push-ups

K5 a=s )% 'h)i'e

Run 1 mile

5+ push-ups

5+ a=s )% 'h)i'e

8D) P in as %e se#s

as p)ssi=le9

Tuesday

Wa!mup ….!epea#

1+ xCs

>umpin

a'ks……………1+

0 (ua#s

…………………..1+

EA/BHE PRepea# 4 #imes

(ua#s

…………………….1"+

+

Walkin lunes

……….1"++

*al,es…………………

…..1"++

Bike

………………………..3"++

Wednesday

Wa!mup …..!epea# 5-

1+xCs

>umpin a'ks

…………….1+

Push-ups

…………………….1+

;EA&-;&LWORHOU

Pull-ups Push-ups

Dips

1.;ax ;ax

;ax

2.;ax-2 ;ax-1+

;ax-4

3.;ax-4 ;ax-2+

;ax-7

4.;ax-6 ;ax-3+;ax-12

5.;ax-7 ;ax-4+

;ax-16

8n) !es# %!)m

exe!'ise #) exe!'ise9

(p!in#/Run

Thursday


5-1+Cs

>umpin

a'ks…………….1+

(#!e#'h 15 se')n$s

ea'h s#!e#'h

UPPER BODYY

Bike/i%e'<'le

p<!ami$

e,el…………………….

1-12-1

1"++ ea'h le,el

8manual m)$e9

)#al #ime" 23 minu#es

BikePush/pull pe$$le

1"++/1"++……2+-3+

minu#es

Push……………………

…….1"++

Pull………………………

…….1"++

Friday

Wa!mup ……. Repea#

1+xCs

>umpin a'ks

……………..1+

0 (ua#s

……………………..1+

EA (UPER(ERepea# 3 #imes

>)/alk………………..

M mile

(ua#s

………………………….2

+

0 (ua#s

………………………2+

4-')un# sua#s

…………….1+Walkin sua#s

…….1+/si$e

>)/alk………………

… M mile

unes ………………

1+-2+/le

Walkin lunes……

Saturday

Repea# ……………..5-

1+xCs

>umpin

a'ks……………1+

Pushup………………

…….5-1+

(im/PRepea# 1+ #imes

(im 8'h)i'e9

………..1++m

Push-ups

……………..1+-2+

&=s )% 'h)i'e

…………..2+

Pull)u#s

…………………….5

&@D/OR

(p!in#/P

Repea# 1+ #imes

Pull-ups

……………………..1+

Push-ups



5+ <$ sp!in#/5+ <$

)

)! 1+:2+:3+ minu#es

&l#e!na#in e,e!< 1"++


#) pull9

2+ s#eps

>)/alk………………..

M mile

*al,es !eula!

……………..2+

*al,es ? #)e

in……………..2+

*al,es ? #)e

)u#……………2+*al,es ? =en#

knee……….2+

(#!e#'h…………………

…….3"++

……………………2+

&=s )% 'h)i'e

……………..3+

Run ……………………

1++<$s

(#!e#'h

…………………..1+"++

WEEK 14 - Monday

Wa!mup/(#!e#'h

UPPER BODY ?PU(/PU D&Y

P PYR&;D

Pull-ups

………………….1-1+-1

Push-ups

………………..2-2+-2

Tuesday

Wa!mup/(#!e#'h

OWER BODY

Bike 8)! )9 mixe$

i#h le P

Repea# 3 #imes

Bike

………………………

5"++

Wednesday

Wa!mup/(#!e#'h

(W;/RU@/BHE D&Y

(im sp!in#s

Repea# 1+ #imes"

(p!in#

……………………..1++

m

5+m sl) 8'a#'h

Thursday

Wa!mup/(#!e#'h

UPPER BODY

Push/Pull exe!'ise

Repea# 1+ #imes"

>umpin a'ks

………………1+

Push-ups

……………………..1+

Friday

Wa!mup/(#!e#'h

OWER BODY ?RU@/W&H

Runnin/e P

>)………………………

…1 mile

(p!in# ………………….

M mile

Saturday

Wa!mup/(#!e#'h

U UPPER BODY

Repea# 1+ #imes"

>umpin a'ks

…………..1+

Push-ups

………………….1+



&=s )%

'h)i'e………..5-5+-5

Runnin

3 mile #!a'k )!k)u#

>)……. 1 mile in

K"++-7"++

(p!in#……………………

. M mile >) ……………. M mile

in 2"++

(p!in# …………………..

M mile

>) …………… M mile

in 2"++

(p!in# …………………

1/7 mile

>) ………… 1/7 mile

in 1"++(p!in# …………………

1/7 mile

>) ………… 1/7 mile

in 1"++

(p!in# …………………

1/7 mile

>) ………… 1/7 mile

in 1"++

(p!in# …………………

1/7 mile >) ………… 1/7 mile

in 1"++

(ua#s…………………

..1"++


…..1"++

*al,es…………………

..1"++

&=s max

……………..2"++

a=s ? 'an =e <)u!'h)i'e )%"

si#ups: 0 si#ups )!

'!un'hes

(im …………………

1+++m

(im……..5++m

i#h Nns

(im….5++m

i#h)u# Nns(#!)ke )% 'h)i'e

(i$e )! %!ees#<le

s#!)ke

*))l $)n/(#!e#'h

=!ea#h9

815++m #)#al9

&=s ),e han$les

Repea# 4 #imes"

(i$e-'!un'hes

…….25 /si$e

)e! =a'k Fu##e!s

2+ se'

Bike 8li%e'<'le

p<!ami$9

e,el 1-12-1

1"++ ea'h le,el )%

p<!ami$

8manual m)$e9

)#al #ime" 23

minu#es

O! Runnin )!k)u#

*))l $)n/(#!e#'h

Uppe! =)$< P

1+ (upe!se#s

Pull-

ups………………………

…7

Push-

ups………………………

2+&=s )% 'h)i'e .

……………..2+

Dips………………………

………1+

*))l $)n/(#!e#'h

(ua#s

………………………2+

unes

……………………

1+/le

>)…………… M mile

in 2"++

(p!in# ………………….

M mile(ua#s

………………………2+

unes

……………………

1+/le

>)…………… M mile

in 2"++

(p!in# …………………

1/7 mile

(ua#s………………………2+

unes

……………………

1+/le

>)……………1/7 mile

in 1"++

(p!in# …………………

1/7 mile

(ua#s

………………………2+unes

……………………

1+/le

>)……………1/7 mile

in 1"++

@) a=s #)$a<


se#s as p)ssi=le

8)al 2-39

(im/p#

Repea# 5-1+ #imes"

(p!in#

……………………

1++mPush-ups………………

1+-2+

&=s )% 'h)i'e

……….2+-3+

*))l $)n/(#!e#'h



WEEK 15 - MondayWa!mup/(#!e#'h

UPPER BODY ?

PU(/PU D&Y

P PYR&;D

Pull-ups

………………….1-1+-1

Push-ups

………………..2-2+-2&=s )%

'h)i'e………..5-5+-5

Runnin

3 mile #!a'k )!k)u#

>)……. 1 mile in

K"++-7"++

(p!in#……………………

. M mile

>) ……………. M milein 2"++

(p!in# …………………..

M mile

>) …………… M mile

in 2"++

(p!in# …………………

1/7 mile

TuesdayWa!mup/(#!e#'h

OWER BODY

Bike 8)! )9 mixe$

i#h le P

Repea# 3 #imes

Bike

………………………

5"++(ua#s…………………

..1"++


…..1"++

*al,es…………………

..1"++

&=s max

……………..2"++

a=s ? 'an =e <)u!

'h)i'e )%"si#ups: 0 si#ups )!

'!un'hes

(im …………………

1+++m

(im……..5++m

i#h Nns

WednesdayWa!mup/(#!e#'h

(W;/RU@/BHE D&Y

(im sp!in#s

Repea# 1+ #imes"

(p!in#

……………………..1++

m

5+m sl) 8'a#'h=!ea#h9

815++m #)#al9

&=s ),e han$les

Repea# 4 #imes"

(i$e-'!un'hes

…….25 /si$e

)e! =a'k Fu##e!s

2+ se'

Bike 8li%e'<'le

p<!ami$9

e,el 1-12-1

1"++ ea'h le,el )%

p<!ami$

8manual m)$e9

)#al #ime" 23

ThursdayWa!mup/(#!e#'h

UPPER BODY

Push/Pull exe!'ise

Repea# 1+ #imes"

>umpin a'ks

………………1+

Push-ups

……………………..1+

Uppe! =)$< P

1+ (upe!se#s

Pull-

ups………………………

…7

Push-

ups………………………

2+

&=s )% 'h)i'e .……………..2+

Dips………………………

………1+

*))l $)n/(#!e#'h

FridayWa!mup/(#!e#'h

OWER BODY ?

RU@/W&H

Runnin/e P

>)………………………

…1 mile

(p!in# ………………….

M mile(ua#s

………………………2+

unes

……………………

1+/le

>)…………… M mile

in 2"++

(p!in# ………………….

M mile

(ua#s………………………2+

unes

……………………

1+/le

>)…………… M mile

in 2"++

(p!in# …………………

SaturdayWa!mup/(#!e#'h

U UPPER BODY

Repea# 1+ #imes"

>umpin a'ks

…………..1+

Push-ups

………………….1+


se#s as p)ssi=le

8)al 2-39

(im/p#

Repea# 5-1+ #imes"

(p!in#

……………………

1++m

Push-ups………………1+-2+

&=s )% 'h)i'e

……….2+-3+

*))l $)n/(#!e#'h



>) ………… 1/7 mile

in 1"++

(p!in# …………………

1/7 mile

>) ………… 1/7 mile

in 1"++

(p!in# …………………

1/7 mile

>) ………… 1/7 milein 1"++

(p!in# …………………

1/7 mile

>) ………… 1/7 mile

in 1"++

(im….5++m

i#h)u# Nns

(#!)ke )% 'h)i'e

(i$e )! %!ees#<le

s#!)ke

*))l $)n/(#!e#'h

minu#es

O! Runnin )!k)u#

*))l $)n/(#!e#'h

1/7 mile

(ua#s

………………………2+

unes

……………………

1+/le

>)……………1/7 mile

in 1"++

(p!in# …………………1/7 mile

(ua#s

………………………2+

unes

……………………

1+/le

>)……………1/7 mile

in 1"++

@) a=s #)$a<

WEEK 16 - Monday

Wa!mup/(#!e#'h

U BODY *R*U

Repea# 3 #imes

>umpin

a'ks…………..1+-2+

Pull-ups

……………………max

Tuesday

Wa!mup/(#!e#'h

RU@-(W;-RU@

1.Run ……………. 2

miles

2.(im 1+++m i#h

)! /) Nns

3.Run……………….2

Wednesday

Wa!mup/(#!e#'h

EA/&B(/RU@ D&Y

(pa!#an !un

Run……………………

…. 1 mile

(ua#s i#h heel

!aise…5+

Thursday

Wa!mup/(#!e#'h

(W; P ? UPPER

BODY

Push/Pull exe!'ise

Repea# 1+ #imes 1++

<a!$s

Pull)u#s

Friday

Wa!mup/(#!e#'h

OWERBODY ?

BHE/RU@ OR W&H

Repea# 3 #imes ….

)#al 3+ minu#es

Bike: alk )! !un

……5"++

Saturday

Wa!mup/(#!e#'h

U UPPER BODY

1+-2+ minu#es )%"

(p!in#…………………

… 5+ <$s

>) )! alk…………

5+ <$s



Push-

ups………………….1+-

2+

(ua#s /heel

!aise ..2+-3+

Repea# 3 #imes

>umpin a'ks

…………1+-2+

Pull-ups…………………..5-1+

Dips

……………………….1+-

2+

unes………..1+-2+

pe! le

Repea# 3 #imes

>umpin a'ks

………..1+-2+

!i'ep push-ups……..1+-2+

Pull-ups

………………….5-1+

Repea# 4 #imes


……25


……25

/R

'!un'hes……………….25

*))l $)n/(#!e#'h

miles

*))l $)n/(#!e#'h

&=s )%

'h)i'e……………1++

Run……………………

…..1 mile

Walkin lunes……4+

s#eps

&=s )%

'h)i'e…………….K5

Run………………………..1 mile

(ua#s /heel

!aises….3+

(#eps ? alkin

lunes..2+

&=s )% 'h)i'e

…………….5+

*))l $)n/(#!e#'h

………………………5

Push-

ups…………………..1+-

2+

&=s………………………

….2+-3+

*))l $)n/(#!e#'h

(ua#s

……………………….1"+

+

unes…………………

…….1"++

*al,es

……………………….1"+

+

Re/Re,.'!un'hes……..1"++

(#!e#'h les

……………….1"++

=es# i#h li%e'<'le

@O &B( OD&Y

*))l $)n/(#!e#'h

(PR@(

2+m……………… 0

pa'e x 2

2+m ……….. %ull

sp!in# x 3

4+m ……….……

pa'e x 2

4+m ………… %ullsp!in# x 3

6+m ………… %ull

sp!in# x 5

7+m ………… %ull

sp!in# x 3

1++m ………. %ull

sp!in# x 3

8!es# alk =a'k #)

s#a!#in line9

P PYR&;D

Pull-ups …………….1-

1+-1

Push-ups …………..3-

3+-3

&=s )% 'h)i'e …….5-

5+-5



WEEK 17 - Monday

Wa!mup/(#!e#'h

U BODY *R*U

Repea# 3 #imes

>umpin

a'ks…………..1+-2+

Pull-ups……………………max

Push-

ups………………….1+-

2+

(ua#s /heel

!aise ..2+-3+

Repea# 3 #imes

>umpin a'ks

…………1+-2+

Pull-ups…………………..5-1+

Dips

……………………….1+-

2+

unes………..1+-2+

pe! le

Repea# 3 #imes

Tuesday

Wa!mup/(#!e#'h

RU@-(W;-RU@

1.Run ……………. 2

miles

2.(im 1+++m i#h

)! /) Nns3.Run……………….2

miles

*))l $)n/(#!e#'h

Wednesday

Wa!mup/(#!e#'h

EA/&B(/RU@ D&Y

(pa!#an !un

Run……………………

…. 1 mile

(ua#s i#h heel!aise…5+

&=s )%

'h)i'e……………1++

Run……………………

…..1 mile

Walkin lunes……4+

s#eps

&=s )%

'h)i'e…………….K5

Run………………………..1 mile

(ua#s /heel

!aises….3+

(#eps ? alkin

lunes..2+

&=s )% 'h)i'e

…………….5+

Thursday

Wa!mup/(#!e#'h

(W; P ? UPPER

BODY

Push/Pull exe!'ise

Repea# 1+ #imes 1++

<a!$sPull)u#s

………………………5

Push-

ups…………………..1+-

2+

&=s………………………

….2+-3+

*))l $)n/(#!e#'h

Friday

Wa!mup/(#!e#'h

OWERBODY ?

BHE/RU@ OR W&H

Repea# 3 #imes ….

)#al 3+ minu#es

Bike: alk )! !un……5"++

(ua#s

……………………….1"+

+

unes…………………

…….1"++

*al,es

……………………….1"+

+

Re/Re,.'!un'hes……..1"++

(#!e#'h les

……………….1"++

=es# i#h li%e'<'le

@O &B( OD&Y

Saturday

Wa!mup/(#!e#'h

U UPPER BODY

1+-2+ minu#es )%"

(p!in#…………………

… 5+ <$s

>) )! alk…………5+ <$s

(PR@(

2+m……………… 0

pa'e x 2

2+m ……….. %ull

sp!in# x 3

4+m ……….……

pa'e x 2

4+m ………… %ullsp!in# x 3

6+m ………… %ull

sp!in# x 5

7+m ………… %ull

sp!in# x 3

1++m ………. %ull

sp!in# x 3



>umpin a'ks

………..1+-2+

!i'ep push-

ups……..1+-2+

Pull-ups

………………….5-1+

Repea# 4 #imes


……25Re,.'!un'hes…………

……25

/R

'!un'hes……………….

25

*))l $)n/(#!e#'h

*))l $)n/(#!e#'h

*))l $)n/(#!e#'h 8!es# alk =a'k #)

s#a!#in line9

P PYR&;D

Pull-ups …………….1-

1+-1

Push-ups …………..3-

3+-3

&=s )% 'h)i'e …….5-5+-5

WEEK 18 - Monday

Wa!mup/(#!e#'h

UPPER BODY ?

RU@:(W;

Tuesday

Wa!mup/(#!e#'h

BHE/OWER BODY

Repea# 4 #imes

Wednesday

Wa!mup/(#!e#'h

UPPER BODY P/RU@

Thursday

Wa!mup/(#!e#'h

OWER BODY ? (W;

OR W&H

Friday

Wa!mup/(#!e#'h

UPPER BODY ? P

W E *O*H

Saturday

Wa!mup/(#!e#'h

(&URD&Y

R&O@



Run ? sim/p# ? !un

1.Run……3 miles 817-

24"++9

2.Repea# 1+ #imes

(im……………………

…1++m

&=s )% 'h)i'e

……………..2+Push-

ups……………….1+-2+

Pull)u#s…………………

……..5

3.Run….3 miles 82+-

24"++9

*))l $)n / (#!e#'h

Bike

………………………

3"++

(ua#s…………………

..1"++


…..1"++

*al,es.

…………………..1"++

(#!e#'h

*))l $)n/(#!e#'h

(pa!#an !un

Run……………………

….1 mile

Push-ups 8%ees#

se#s9 1++

&=s )%

'h)i'e……………1++

Run………………………1

mile

Push-ups

………………….K5

&=s )%

'h)i'e…………….K5

Run……………………

…..1 mile

Push-ups……………………

5+

&=s )%

'h)i'e……………..5+

*))l $)n /(#!e#'h

(im sp!in#s/les

4++m a!mup/s#!e#'h

2++m x 2

………………….4++m

81++m Fu##e!ki'ks9

81++m =!eas# ki'k

)nl<9

(ua#s……………………2 x 3+

1++m x

4…………………4++m

unes ………………4

x 1+/le

>us# sim

5+m x

1+…………………5++m

25m x12………………….3++

m

)#al………..2+++ #)#al

<a!$s

*))l $)n/s#!e#'h

@) !es#in

&l#e!na#e ea'h se#

i#h"

1"++ x 2 ……….si#ups

5+-6+

1"++ x 2 ………push-

ups max

""3+ x 4 …………

si#ups 25-3+

""3+ x 4 ……..push-

ups max

""15 x 4 ………..si#ups

1+-15

""15 x 4 ………push-

ups max

P #e'hniues" pa'e

#he si#ups: sp!in# #he

push-ups

@) !un )! sim

*))l $)n/(#!e#'h

WORHOU

(im…………………

…1 mile

Bike !i$e…………..2+

miles

Run……………………..

5 miles

*))l $)n/(#!e#'h



WEEK 19 - Monday

Wa!mup/(#!e#'h

UPPER BODY ?RU@:(W;

Run ? sim/p# ? !un

1.Run……3 miles 817-

24"++9

2.Repea# 1+ #imes

(im……………………

…1++m

&=s )% 'h)i'e

……………..2+Push-

ups……………….1+-2+


……..5

3.Run….3 miles 82+-

24"++9

*))l $)n / (#!e#'h

Tuesday

Wa!mup/(#!e#'h

BHE/OWER BODYRepea# 4 #imes

Bike

………………………

3"++

(ua#s…………………

..1"++


…..1"++

*al,es.

…………………..1"++

(#!e#'h

*))l $)n/(#!e#'h

Wednesday

Wa!mup/(#!e#'h

UPPER BODY P/RU@

(pa!#an !un

Run……………………

….1 mile

Push-ups 8%ees#

se#s9 1++

&=s )%

'h)i'e……………1++

Run………………………1

mile

Push-ups

………………….K5

&=s )%

'h)i'e…………….K5

Run……………………

…..1 mile


5+

&=s )%

'h)i'e……………..5+

*))l $)n /(#!e#'h

Thursday

Wa!mup/(#!e#'h

OWER BODY ? (W;OR W&H

(im sp!in#s/les

4++m a!mup/s#!e#'h

2++m x 2

………………….4++m

81++m Fu##e!ki'ks9

81++m =!eas# ki'k

)nl<9

(ua#s……………………2 x 3+

1++m x

4…………………4++m

unes ………………4

x 1+/le

>us# sim

5+m x

1+…………………5++m

25m x12………………….3++

m

)#al………..2+++ #)#al

<a!$s

*))l $)n/s#!e#'h

Friday

Wa!mup/(#!e#'h

UPPER BODY ? PW E *O*H

@) !es#in

&l#e!na#e ea'h se#

i#h"

1"++ x 2 ……….si#ups

5+-6+

1"++ x 2 ………push-

ups max

""3+ x 4 …………

si#ups 25-3+

""3+ x 4 ……..push-

ups max

""15 x 4 ………..si#ups

1+-15

""15 x 4 ………push-

ups max

P #e'hniues" pa'e

#he si#ups: sp!in# #he

push-ups

@) !un )! sim

*))l $)n/(#!e#'h

Saturday

Wa!mup/(#!e#'h

(&URD&Y R&O@

WORHOU

(im…………………

…1 mile

Bike !i$e…………..2+

miles

Run……………………..

5 miles

*))l $)n/(#!e#'h



WEEK 2 - Monday

Wa!mup/(#!e#'h

U BODY

Push-up/*!un'h-

supe!se#"

15 '<'les )%"

Reula! push-

up………….1+

Re.'!un'h……………

…….1+

Wi$e push-

up……………..1+Re,.'!un'h……………

……..1+

!i'ep push-

up…………….1+

/R

'!un'hes……………

1+/1+

Tuesday

Wa!mup/(#!e#'h

*&RDO

Runnin

4 ;ile !a'k W)!k

>) ……………1 mile

in K"++

h!ee se#s )%"

(p!in#………………..

M mile

>) …………. M mile

in 1"45(ix se#s )%"

(p!in# ……………..

1/7 mile

>) …………… 1/7

mile 1"++

(immin

Wednesday

Wa!mup/(#!e#'h

U BODY

Uppe! =)$< P Pull-

ups"

Ea'h #<pe )% pullup

%)! 5 se#s )%

2:4:6:7:1+

1. Reula! !ip2. Re,e!se !ip3. *l)se !ip4. Wi$e !ip5. ;)un#ain

'lim=e!

1+ (upe!se#s

(i#ups

………………………..1

+

Push-

Thursday

Wa!mup/(#!e#'h

*&RDO

Run-(p!in#-Run

Run……………………….

2 miles

(p!in#……………………

.1 mile

Run……………………….

.2 miles

*))l $)n/(#!e#'h

Friday

Wa!mup/(#!e#'h

UPPER BODY

;ea-;&L )!k)u#

1. Pull-ups2. Push-ups3. Dips

;ax )u# all 1:2:3

;ax -2: max-1+: max-

4

;ax-4: max-2+: max-

7

;ax-6: max-3+: max-

12

;ax-7: max-4+: max-

16

@) !es# ? exe!'ise #)

exe!'ise

Saturday

Wa!mup/(#!e#'h

ROA;&@ ? R&O@

(im

/Nns…………..1

mile

Bike !i$e…………...2+

miles

Run in san$ )n

=ea'h 5 miles 8i%

p)ssi=le9

*))l $)n/(#!e#'h



e/a= )!k)u#

Repea# 3-4 #imes"

(ua#s…………………

………2+

unes…………………

………2+

eel

!aise…………………….25

*!un'hes………………

……..5+

<p)xi' p<!ami$s

2-4-6-7-1+-7-6-4-2

1++m

)#al Q++m

*))l $)n/(#!e#'h

ups……………………

1+

&#)mi'

si#ups……………..1+

!i'eps push-

ups………..1+

e le,e!s

…………………...1+

Wi$e push-ups……………1+

BHE/OWER BODY

Repea# 4 #imes

Bike

………………………

3"++

(ua#s………………….

.1"++

unes…………………..1"++

*al,es.

…………………..1"++

(#!e#'h

*))l $)n/(#!e#'h

O=e'# is #) max )u#

)n all #he exe!'ises

)n #he N!s# se#. On

#he 2n$ se#: su=#!a'# 2

%!)m <)u! max %!)m

pull-ups: su=#!a'# 1+

%!)m <)u max )n

push-ups: an$

su=#!a'# 4 %!)m <)u!max )n $ips. ha# is

<)u! )al %)! se#G2

an$ s) )n. Ea'h se#

e#s easie!S )n

pape!: =u# #he )al is

#)#al uppe! =)$<

mus'le %ailu!e.

*))l $)n/(#!e#'h

WEEK 21 - Monday

Wa!mup/(#!e#'h

U BODY

Tuesday

Wa!mup/(#!e#'h

*&RDO

Wednesday

Wa!mup/(#!e#'h

U BODY

Thursday

Wa!mup/(#!e#'h

*&RDO

Friday

Wa!mup/(#!e#'h

UPPER BODY

Saturday

Wa!mup/(#!e#'h

ROA;&@ ?

R&O@



Push-up/*!un'h-

supe!se#"

15 '<'les )%"

Reula! push-

up………….1+

Re.'!un'h……………

…….1+

Wi$e push-

up……………..1+Re,.'!un'h……………

……..1+

!i'ep push-

up…………….1+

/R

'!un'hes……………

1+/1+

e/a= )!k)u#

Repea# 3-4 #imes"(ua#s…………………

………2+

unes…………………

………2+

eel

!aise…………………….

25

*!un'hes………………

……..5+

Runnin

4 ;ile !a'k W)!k

>) ……………1 mile

in K"++

h!ee se#s )%"

(p!in#………………..

M mile

>) …………. M mile

in 1"45(ix se#s )%"

(p!in# ……………..

1/7 mile

>) …………… 1/7

mile 1"++

(immin

<p)xi' p<!ami$s

2-4-6-7-1+-7-6-4-2

1++m )#al Q++m

*))l $)n/(#!e#'h

Uppe! =)$< P Pull-

ups"

Ea'h #<pe )% pullup

%)! 5 se#s )%

2:4:6:7:1+

6. Reula! !ipK. Re,e!se !ip7. *l)se !ip

Q. Wi$e !ip1+.;)un#ain

'lim=e!

1+ (upe!se#s

(i#ups

………………………..1

+

Push-

ups……………………

1+

&#)mi'

si#ups……………..1+

!i'eps push-

ups………..1+

e le,e!s

…………………...1+

Wi$e push-

ups……………1+

BHE/OWER BODY

Repea# 4 #imes

Bike

………………………

3"++

(ua#s………………….

.1"++

unes…………………

..1"++

Run-(p!in#-Run

Run……………………….

2 miles

(p!in#……………………

.1 mile

Run……………………….

.2 miles

*))l $)n/(#!e#'h

;ea-;&L )!k)u#

4. Pull-ups5. Push-ups6. Dips

;ax )u# all 1:2:3

;ax -2: max-1+: max-

4

;ax-4: max-2+: max-

7;ax-6: max-3+: max-

12

;ax-7: max-4+: max-

16

@) !es# ? exe!'ise #)

exe!'ise

O=e'# is #) max )u#

)n all #he exe!'ises)n #he N!s# se#. On

#he 2n$ se#: su=#!a'# 2

%!)m <)u! max %!)m

pull-ups: su=#!a'# 1+

%!)m <)u max )n

push-ups: an$

su=#!a'# 4 %!)m <)u!

max )n $ips. ha# is

<)u! )al %)! se#G2

an$ s) )n. Ea'h se#e#s easie!S )n

pape!: =u# #he )al is

#)#al uppe! =)$<

mus'le %ailu!e.

*))l $)n/(#!e#'h

(im

/Nns…………..1

mile

Bike !i$e…………...2+

miles

Run in san$ )n

=ea'h 5 miles 8i%

p)ssi=le9

*))l $)n/(#!e#'h



*al,es.

…………………..1"++

(#!e#'h

*))l $)n/(#!e#'h

WEEK 22 - Monday

Wa!mup/(#!e#'h

UPPER BODY ?

PU(/PU D&Y

2-4-6-7-1+-7-6-4-2

1++m

(#!)kes pe! =!ea#h

n =e#een ea'h

1++m h<p)xi' sim

$) #he %)ll)in P"

Pull)u#s

…………………………5

Push-

ups…………………15-

2+

&=s )% 'h)i'e………………2+

Run ………………….3-

5 miles

*))l $)n/(#!e#'h

Tuesday

Wa!mup/(#!e#'h

OWER BODY

Bike/e )!k)u#

Push/pull pe$$les

&l#e!na#ePush……………………

…..1"++

1"++

pull…………..2+-

3+"++

&l#e!na#in e,e!<

1"++


#) pull9

Bike/le P

Repea# 3 #imes

Bike……………………

…..5"++

(ua#s /heel

!aise..1"++


Wednesday

Wa!mup/(#!e#'h

RU@-(W;-RU@

1.Run …………3 miles

2.(im …. 15++m

/Nns

3.Run………….3 miles

*))l $)n/(#!e#'h

Thursday

Wa!mup/(#!e#'h

UPPER BODY

Re,e!se p<!ami$

*hes#/a=s

Push-

ups……………………25-1

&=s )%

'h)i'e……………..5+-2

(#a!# i#h push-ups

25:24:23

&l#e!na#e i#h a=s

5+:47:46

Basi'all< $)u=le <)u!

!eps %)! a=s

2-4-6-7-1+-7-6-4-2

Pull-ups

h!ee !ips

Pull-up p<!ami$

1. Reula! !ip2. Re,e!se !ip3. A!ip )% 'h)i'e

Friday

Wa!mup/(#!e#'h

OWER BODY

!a'k )!k)u# ?

Repea# 3-4 #imes

(p!in#…………………….1 mile

Walk …………………….

0 mile

8)! ) i% <)u 'an

ins#ea$ )% alk9

(p!in#s

(p!in# x 1+

………………..1+m

(p!in# x 5…………………..2+m

(p!in# x 5

…………………..4+m

(p!in# x 4

…………………..6+m

(p!in# x 3

…………………1++m

Saturday

Wa!mup/(#!e#'h

UPPER BODY

P i#h #he 'l)'k

&l#e!na#e ea'h se#"

P max in 2"++ ea'h";ax pull-ups

;ax push-ups

;ax si#-ups

;ax $ips

Repea# 2 #imes"

(i#ups 5+-6+ in

…………1"++

Push-ups max in

………1"++(i#ups 25-3+ in

…………""3+

Push-ups max

in……….""3+

(i#ups 1+-

15………………""15

Push-ups max



…….1"++

*al,es…………………

…..1"++

&=s

max…………………..2

"++

*))l $)n/(#!e#'h

)#al……………….15+

pull-ups

*))l $)n/(#!e#'h

8!es# alk #)

s#a!#in line9

EA P ? Repea# 4

#imes

(ua#s…………………

………..25

unes…………………

………..25eel

Raise…………………….

.3+

),e an$les

(i$e '!un'hes…………

4 x 25

R/ '!un'hes …………

2 x 5+

*))l $)n/(#!e#'h

in………..""15

P #e'hniues"

pa'e #he si#ups n)#

#he push-ups

(im

1+++m i#h )! /)

Nns

*))l $)n/(#!e#'h

WEEK 23 - Monday

Wa!mup/(#!e#'h

UPPER BODY ?

PU(/PU D&Y

2-4-6-7-1+-7-6-4-2

1++m(#!)kes pe! =!ea#h

n =e#een ea'h

1++m h<p)xi' sim

$) #he %)ll)in P"

Pull)u#s

…………………………5

Tuesday

Wa!mup/(#!e#'h

OWER BODY

Bike/e )!k)u#

Push/pull pe$$les&l#e!na#e

Push……………………

…..1"++

1"++

pull…………..2+-

3+"++

&l#e!na#in e,e!<

Wednesday

Wa!mup/(#!e#'h

RU@-(W;-RU@

1.Run …………3 miles

2.(im …. 15++m

/Nns3.Run………….3 miles

*))l $)n/(#!e#'h

Thursday

Wa!mup/(#!e#'h

UPPER BODY

Re,e!se p<!ami$

*hes#/a=s


25-1

&=s )%

'h)i'e……………..5+-2

(#a!# i#h push-ups

25:24:23

&l#e!na#e i#h a=s

Friday

Wa!mup/(#!e#'h

OWER BODY

!a'k )!k)u# ?

Repea# 3-4 #imes(p!in#……………………

.1 mile

Walk …………………….

0 mile

8)! ) i% <)u 'an

ins#ea$ )% alk9

Saturday

Wa!mup/(#!e#'h

UPPER BODY

P i#h #he 'l)'k

&l#e!na#e ea'h se#"P max in 2"++ ea'h"

;ax pull-ups

;ax push-ups

;ax si#-ups

;ax $ips

Repea# 2 #imes"



Push-

ups…………………15-

2+

&=s )% 'h)i'e

………………2+

Run ………………….3-

5 miles

*))l $)n/(#!e#'h

1"++


#) pull9

Bike/le P

Repea# 3 #imes

Bike……………………

…..5"++

(ua#s /heel!aise..1"++


…….1"++

*al,es…………………

…..1"++

&=s

max…………………..2

"++

*))l $)n/(#!e#'h

5+:47:46

Basi'all< $)u=le <)u!

!eps %)! a=s

2-4-6-7-1+-7-6-4-2

Pull-ups

h!ee !ips

Pull-up p<!ami$4. Reula! !ip5. Re,e!se !ip6. A!ip )% 'h)i'e

)#al……………….15+

pull-ups

*))l $)n/(#!e#'h

(p!in#s

(p!in# x 1+

………………..1+m

(p!in# x 5

…………………..2+m

(p!in# x 5

…………………..4+m

(p!in# x 4

…………………..6+m(p!in# x 3

…………………1++m

8!es# alk #)

s#a!#in line9

EA P ? Repea# 4

#imes

(ua#s…………………

………..25

unes…………………………..25

eel

Raise…………………….

.3+

),e an$les

(i$e '!un'hes…………

4 x 25

R/ '!un'hes …………

2 x 5+

*))l $)n/(#!e#'h

(i#ups 5+-6+ in

…………1"++

Push-ups max in

………1"++

(i#ups 25-3+ in

…………""3+

Push-ups max

in……….""3+

(i#ups 1+-15………………""15

Push-ups max

in………..""15

P #e'hniues"

pa'e #he si#ups n)#

#he push-ups

(im

1+++m i#h )! /)Nns

*))l $)n/(#!e#'h

WEEK 24 - Monday

Wa!mup/(#!e#'h

Tuesday

Wa!mup/(#!e#'h

Wednesday

Wa!mup/(#!e#'h

Thursday

Wa!mup/(#!e#'h

Friday

Wa!mup/(#!e#'h

Saturday

Wa!mup/(#!e#'h



UPPER BODY-

PU(/PU D&Y

2-4-6-7-1+-7-6-4-2

Dips

Pull-ups

)u! !ips

Pull-up p<!ami$1. Reula! !ip2. Re,e!se !ip3. *l)se !ip4. A!ip )% 'h)i'e

)#al…………….2++

pull-ups

Bu# al#e!na#in $ips

ei#he! pa!allel =a!

$ips )! =en'h $ips

)#al

…………………..2++

$ips

Run

ime$

!un………………4

miles

*))l $)n/(#!e#'h

OWER BODY

Bike/le P

Repea# 4 #imes"

Bike……………………

……5"++

(ua#s

……………………1"++

unes……………………1"++

*al,es…………………

….1"++

;ax si#ups in

…………2"++

(im i#h Nns ……

15++m

*))l $)n/(#!e#'h

RU@-YPOL* (W;-

RU@

Run……………………

….3 miles

<p)xi' P<!ami$

2-4-6-7-1+-7-6-4-2

(#!)kes pe! =!ea#h

Run……………………

….3 miles

*))l $)n/(#!e#'h

UPPER BODY

Push/Pull exe!'ise

Repea# 2+ #imes"

>umpin

a'ks……………….1+

Push-

ups………………………

1+

(im P

Repea# 15 #imes"

(p!in#

………………………

1++m

Pull)u#s

……………………….1+

&=s )% 'h)i'e

……………2+-3+

*))l $)n/(#!e#'h

OWER BODY ?

RU@/W&H

Run/eP/Run

Run……………………..

2 miles

hen…. Repea# 4

#imes"Walkin

sua#s…………25<$

Walkin

lunes…………25<$

Run………………………

. M mile

hen aain…

Run………………………

..2 miles

*))l $)n/(#!e#'h

U UPPER BODY

2-4-6-7-1+-7-6-4-2

)u! !ips

Pullup p<!ami$

1. Reula! !ip2. Re,e!se !ip

3. *l)se !ip4. A!ip )% 'h)i'e

)#al…………2++

pull-ups

Bu# al#e!na#in push-

ups

!< #) $)u=le #he

push-ups )n #he

p<!ami$

)#al………..4++

push-ups

(im 8i#h )!

i#h)u# Nns9 …

2+++m

*))l $)n/(#!e#'h



WEEK 25 - Monday

Wa!mup/(#!e#'h

UPPER BODY-

PU(/PU D&Y

2-4-6-7-1+-7-6-4-2

Dips

Pull-ups

)u! !ips

Pull-up p<!ami$

5. Reula! !ip6. Re,e!se !ipK. *l)se !ip7. A!ip )% 'h)i'e

)#al…………….2++

pull-ups

Bu# al#e!na#in $ips

ei#he! pa!allel =a!

$ips )! =en'h $ips

)#al

…………………..2++

$ips

Run

ime$

!un………………4

miles

*))l $)n/(#!e#'h

Tuesday

Wa!mup/(#!e#'h

OWER BODY

Bike/le P

Repea# 4 #imes"

Bike……………………

……5"++

(ua#s

……………………1"++


……1"++

*al,es…………………

….1"++;ax si#ups in

…………2"++

(im i#h Nns ……

15++m

*))l $)n/(#!e#'h

Wednesday

Wa!mup/(#!e#'h

RU@-YPOL* (W;-

RU@Run……………………

….3 miles

<p)xi' P<!ami$

2-4-6-7-1+-7-6-4-2

(#!)kes pe! =!ea#h

Run……………………

….3 miles

*))l $)n/(#!e#'h

Thursday

Wa!mup/(#!e#'h

UPPER BODY

Push/Pull exe!'ise

Repea# 2+ #imes"

>umpin

a'ks……………….1+

Push-

ups………………………

1+

(im P

Repea# 15 #imes"(p!in#

………………………

1++m

Pull)u#s

……………………….1+

&=s )% 'h)i'e

……………2+-3+

*))l $)n/(#!e#'h

Friday

Wa!mup/(#!e#'h

OWER BODY ?

RU@/W&H

Run/eP/Run

Run……………………..

2 miles

hen…. Repea# 4

#imes"

Walkin

sua#s…………25<$

Walkinlunes…………25<$

Run………………………

. M mile

hen aain…

Run………………………

..2 miles

*))l $)n/(#!e#'h

Saturday

Wa!mup/(#!e#'h

U UPPER BODY

2-4-6-7-1+-7-6-4-2

)u! !ips

Pullup p<!ami$

5. Reula! !ip6. Re,e!se !ipK. *l)se !ip7. A!ip )% 'h)i'e

)#al…………2++

pull-ups

Bu# al#e!na#in push-

ups

!< #) $)u=le #he

push-ups )n #he

p<!ami$

)#al………..4++

push-ups

(im 8i#h )!

i#h)u# Nns9 …

2+++m

*))l $)n/(#!e#'h



WEEK 26 - Monday

Wa!mup/(#!e#'h

UPPER BODY ?

PU(/PU D&Y

Run-(im/p#- Run

1.Run 5 miles2.Repea# 15 #imes

(im……………………

…1++m

&=s )%

'h)i'e……………..2+

Push-

ups……………………

2+


…….5

3.Run……………………

5 miles

Y)u 'an spli# an< )%

#hese )!k)u#s

#h!)uh)u# #he $a<

Tuesday

Wa!mup/(#!e#'h

OWER BODY

Runnin/e P

>)……………………

… 1 mile(p!in#…………………

M mile

(ua#s…………………

…..4+


….2+/le

>)…………… M mile

in 2"++

(p!in#…………………

M mile(ua#s…………………

…..4+


….2+/le

>)…………… M mile

in 2"++

(p!in#………………

Wednesday

Wa!mup/(#!e#'h

UPPER BODY PU(

25 (upe!se#s

(i#ups…………………

……….1+Push-

ups…………………….1

+

Reula!

'!un'hes………..1+

!i'ep push-

ups…………..1+

Re,e!se

'!un'hes………..1+

Dips………………………………1+

)#al #ime………5+

minu#es

Bike ? i%e'<'le

p<!ami$

e,els 1-15-1

Thursday

Wa!mup/(#!e#'h

UPPER BODY PU

Pull-ups ………..25+

pull-ups

2-4-6-7-1+-7-6-4-2

Pull-ups

1. Reula! !ip2. Re,e!se !ip3. *l)se !ip4. Wi$e !ip5. ;)un#ain

'lim=e!

*))l $)n/(#!e#'h

Friday

Wa!mup/(#!e#'h

EA P-RU@/(W;

W @(

Runnin

4 ;ile !a'k W)!k)u# >) ……………..1 mile

in K"++

h!ee se#s )%"

(p!in#

…………………… M

mile

>) ………….. M mile

in 1"45

(ua#s/'al,es………………3+

unes………………….

.2+/le

(ix se#s )%"

(p!in# ………………..

1/7 mile

Saturday

Wa!mup/(#!e#'h

U UPPER BODY

Repea# 2+ #imes

>umpin

a'ks…………..1+Push-ups

………………….1+

1++ pull-ups in as

%e se#s as p)ssi=le

8)al 4-79

Res# 2"++ in =e#een

ea'h se#

BU … 2"++ )% maxsi#ups is <)u! !es# %)!

e,e!< se# <)u ha,e

#) $).

*))l $)n/(#!e#'h



<)u $) n)# ha,e #ime

#) $) all a# )n'e.

*))l $)n/(#!e#'h

1/7 mile

(ua#s…………………

…..4+


….2+/le

>)……… 1/7 mile in

1"++

(p!in#………………

1/7 mile(ua#s…………………

…..4+


….2+/le

>)………. 1/7 mile

in 1"++

(im i#h Nns

Wi#h Nns………………

1+++mWi#h)u# Nns…………

5++m

1"++ ea'h le,el

8manual m)$e9

)#al #ime……..2Q

minu#es

*))l $)n/(#!e#'h

>) ……………. 1/7

mile 1"++

(im i#h Nns …….

1+++m

*))l $)n/(#!e#'h

Maximum-Fitness-Workout-Charts 26 weeks +++.docx

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Transcript of Maximum-Fitness-Workout-Charts 26 weeks +++.docx