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Workouts To Try

Crazy Eights

8 sets 8 reps

Barbell Push Press Reps

Pull Ups

Burpee Box Jumps

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

GeekBuying.com

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.

Accept the Prove It Challenge

YI Technology

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

Calcutta Outdoors

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


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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

MeloLite

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

MeloLite

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

March 2020
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