Potential PT #1 – 21-15-9
This is actually done as a circuit, so be sure to read the WHOLE post first so you correctly understand how to perform this PT. Go Get Em!
21-15-9 reps of:
1. 135 pound bench press OR body weight bench press
2. 95 pound Thrusters ( http://www.youtube.com/watch?v=nzbLAT5gIJk )
3. 135 pound deadlift ( http://www.youtube.com/watch?v=h0PwBezUj9A )
4. Full extension pullups.
Do these in order listed. So first round should be 21 reps bench press, then 21 reps thrusters, then 21 reps deadlift, then 21 reps pull ups. Then restart at bench press 15 reps and so on.
Complete these reps in as few sets as possible (should be a very tough workout, but that’s the point)
Form is critical on all of these lifts especially in the thrusters and deadlifts. If you are unfamiliar with these lifts or haven’t done them in a while start at a very low weight and do a few reps so you can get your form back, then progress up to desired lifting weight.
1. Plank 1 Minute and 30 seconds
2. Flutter Kicks – 50 (4-counts)
3. Medicine Ball Side to Sides – 60 total (30 each side)
4. Side Plank 1 Minute (each side)
Potential PT #2 – Body Weight Circuit
NOTE: You will need exercise ball for this routine
Circuit 3-4 times:
30 Jumping Jacks
15 Exercise Ball Push Ups (hands on ball, try and go slow and maintain balance)
12 Split Jump Lunges (stationary lunges where you jump to switch lunging leg, so this should be 6 each side)
15 Decline Push Ups (feet on exercise ball, this will provide a better challenge than just having feet on a bench or other elevated surface)
10 Bosu Push Ups w/ Twist (you can just do these on a flat service but you will want your feet elevated on a bench/step or something similar)
15 Prison Squats
24 Mountain Climbers (do these by raising your knees to your chest slowly as opposed to the quick version and keep back flat and straight)