Potential PT #1 – Monday Grind

Well here we all are again, another Monday!  If the legs are still sore from a long weekend run, skip the lower body portion of the PT and only run the 1 mile run at the end, and I would suggest a light jog.

Stretch

Run 1 mile

Pull Up Pyramid with 20 lbs – Regular Grip

Power Pushups – 20×2 (Push yourself up off the floor, if it helps, try to clap between pushups)
Staggered Pushups - 20×2 (Start with one hand high, the other low, then alternate hand placement each push up)
Regular Pushups – 20×2
Triangle Pushups 20×2

Prison Squats - 25
Aleternating Lunges – 25 each leg
Jump Squats – 25

Abs/Core:

Situps 40×2         Flutter Kick 40×2          Leg Levers 30×2            Crunches 40         Plank 1 minute

Run 1 mile

Stretch

- Ben

Potential PT #2 – Mini Circuit For Time

As many rounds as possible in 30 minutes of…

Bosu Push Ups 20

Pull Ups 6

Chin Ups 6

Mountain Climbers 50

Plank Ups 15

End Circuit

When you finish the 30 minute circuit, then do these ab exercises:

Flutter Kick 2 x 35

Double Crunches 2 x 35

Kettle Bell Half Get Ups 2 x 15 (each side)

Roll Ups 2 x 10

-K

Potential PT #1 – Body Weight Circuit Training

Stretch

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs-Core: Complete in as few sets as possible

Leg Levers with Splits – 50
Flutter Kicks – 5 Minutes Total
Crunches – 100
Plank – 4 Minutes Total

Stretch

- Ben

Potential PT #2 – Cardio and Strength Training

Bike 15 minutes or Run 2 miles

Circuit as many rounds as possible in 25 minutes of:

Pull Ups 4

Chin Ups 4

Dips 10

Burpees 10

End Circuit

Bike 10 minutes or run 1.5 miles

-K

Potential PT #1 – Body Weight Circuit Training

Stretch

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs-Core: Complete in as few sets as possible

Leg Levers with Splits – 50
Flutter Kicks – 5 Minutes Total
Crunches – 100
Plank – 4 Minutes Total

Stretch

- Ben

Potential PT #2 – Cardio and Strength Training

Bike 15 minutes or Run 2 miles

Circuit as many rounds as possible in 25 minutes of:

Pull Ups 4

Chin Ups 4

Dips 10

Burpees 10

End Circuit

Bike 10 minutes or run 1.5 miles

-K