Workout A
Squats
3 sets of 8-10
2 minutes rest
Bench Press
3 sets of 8-10
2 minutes rest
Rows
3 sets of 8-10
2 minutes rest
reps.
between sets.
reps.
between sets.
reps.
between sets.
Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.
Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.
Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Week 1:
Mon- A
Tues-HIIT
Wed- B
Thurs-HIIT
Fri- A
Sat-Rest
Sun- Optional: Legs
Week 2:
B
HIIT
A
HIIT
B
Rest
Optional: Legs
General Warm-up/Flexibility Routine
Touch Toes - 15 Reps (Touch toes quickly, come right back up and repeat)
Lunges - 10 reps/leg
Side Lunges - 10 reps each direction
Butt Kicks - 25 yards
High Knees - 25 yards
Arm Circles - 20 reps
Trunk Twists - 20 reps
Side Bends - 20 reps
HIIT
SWIMMING
300 yard warm up
sity
[25 fly sprint
ute low intensity
25 free sprint
ute low intensity
25 fly sprint
ute low intensity
25 free sprint
50 yard recovery]
BIKE
Warm up 3-5 minutes medium inten
30 seconds high intensity, 1 min
x4
40 seconds high intensity, 1 min
x4
30 seconds high intensity, 1 min
x4
5 min recovery
x5