MONDAY: Hill progression + Medicine Ball Routine + Nutter
TUESDAY: Super Duper Circuit Revised
WEDNESDAY: Speed Work + Jump Rope Circuit Routine + Nutter
THURSDAY: Super Duper circuit Revised + Glute/Leg Work + Resistance Band Dvd Work Out
FRIDAY: Speed Work + Medicine Ball Routine + Nutter + Upper Body + Resistance Band Dvd Work Out
SATURDAY: Rest Day
SUNDAY: 5 mile Run + Jump Rope Circuit Routine + Resistance Band Dvd Work Out
My Hill Progression Pattern: 1% for 10min at 5.0mph 2% for 2min, 1% for 2min, 3% for 2min, 1% for 2min, 4% for 2 min, 1% for 2 min, 5% for 2min, 1% for 2min, 6% for 2min, 1% for 2min, 7% for 2min, 1% for 2min, 8% for 2min, and 1% for 4min.
Jump Rope Circuit Routine: Jump rope for 3min, Push-ups 25reps, Burpees 25reps, Walking lunges up/back, Jump rope for 3min, Push-ups 20reps, Burpees 20reps, Walking lunges up/back, Jump rope for 3min, Push-ups 15reps, Burpees 15reps, and Walking lunges up/back.
Medecineball Routine: 15 Jump Ups, 30 Medicineball Overhead Wall Slams, 15 Jump Ups, 30 Medicine Floor Slams, 15 Jump Ups, 30 Medicineball Rotation Swings (swing ball side to side/raise and pivot foot slightly), 15 Jump Ups, and 30 Medicineball Chest Wall Slams.
SUPER DUPER CIRCUIT
25 Jumping Jacks
2% TREADMILL 5.0mph FOR 5min
7.5lb Front Raises/Tricep Extensions
2% TREADMILL 5.5mph FOR 5min
40 Compass Jumps
2% TREADMILL 6.0mph FOR 5min
AB Roller 25 reps
4% TREADMILL 4.5mph FOR 5min
25 18lb Kettlebell Swings
6% TREADMILL 4.0mph FOR 5min
25 Pull-Ups On Smith Machine
10% TREADMILL 3.5mph FOR 3min
25 15lb Squats
5% TREADMILL 4.0mph FOR 3min
30 Hyper Extensions
2% TREADMILL 5.0mph FOR 5min
25 Push-Ups On Smith Machine
4.5mph TREADMILL TILL YOU HIT AN HOUR
18lb Kettlebell Deadlifts/Kettbell Pass Between Legs (like a figure 8)
My Super Duper Circuit will be very challenging!
I need to crank it out more on my speed work.
I'm looking forward to my Jump Rope Circuit, Medicineball Routines and Resistance Band Dvd Work Out it will be a nice change of pace.
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