Potential PT #1 – Body Weight Strength Training

All you should need today will be a pull up bar!

Stretch/Warm Up

(Back/Lats/Biceps)
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2

(Chest/Triceps/Core)
1. Spider Push Ups - 20 Total (10 each leg) x 2 Times
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Times
3. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Times
4. Spider Push Ups - 20 Total (10 each leg) x 2 Times

(Shoulders/Triceps)
1. Handstand Pushups - 20 Total (As few sets as possible)

(Legs – Total)
1. Reverse Lunges - 40 Total (20 each leg)
2. Jump Rope or Hop in Place – 5 Minutes
3. Body Weight Squats – 40 Total
4. Walking Lunges - 50 Total (25 each leg)
5. Leap Frogs - 15
6. Wall Sit – 30 Seconds x 3 Times

Stretch

- Ben

Potential PT #2 – Alternate: Core and Weights

Crunches 15

Bent-Leg Knee Raises 15

V-Ups 12 (each side)

Medicine Ball Get Ups 15

Medicine Ball Twist 40

Circuit 2-3 times:

Bench 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

Leg Curl 3 x 15

Leg Extensions 3 x 15

Wall Sit 1 minute

Metabolism booster: 5 rounds fast as possible

Medicine Ball Push Ups 10

Squat 15

-K

Potential PT #1 – Body Weight Strength Training

All you should need today will be a pull up bar!

Stretch/Warm Up

(Back/Lats/Biceps)
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2

(Chest/Triceps/Core)
1. Spider Push Ups - 20 Total (10 each leg) x 2 Times
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Times
3. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Times
4. Spider Push Ups - 20 Total (10 each leg) x 2 Times

(Shoulders/Triceps)
1. Handstand Pushups - 20 Total (As few sets as possible)

(Legs – Total)
1. Reverse Lunges - 40 Total (20 each leg)
2. Jump Rope or Hop in Place – 5 Minutes
3. Body Weight Squats – 40 Total
4. Walking Lunges - 50 Total (25 each leg)
5. Leap Frogs - 15
6. Wall Sit – 30 Seconds x 3 Times

Stretch

- Ben

Potential PT #2 – Alternate: Core and Weights

Crunches 15

Bent-Leg Knee Raises 15

V-Ups 12 (each side)

Medicine Ball Get Ups 15

Medicine Ball Twist 40

Circuit 2-3 times:

Bench 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

Leg Curl 3 x 15

Leg Extensions 3 x 15

Wall Sit 1 minute

Metabolism booster: 5 rounds fast as possible

Medicine Ball Push Ups 10

Squat 15

-K