Tuesday

(Upper Body)

Week 1 Push-ups- 3 sets of 10 reps

Tricep Dips- 3 sets of 10
Bicep Curls- 3 sets of 10, each arm
Supermans- 3 sets of 10
Plank- Front & Side, 30 seconds each

Workout Completed
(What you actually
performed)

RPE/Feedack
(How your body
felt; comments)

Push-ups: 3x10, Tricep

Dips: 3x10, Bicep
Curls: 3x10x15 lbs,
Supermans: 3x10,
Front/Side Plank: 30
seconds

RPE: 2, the
workout went
quickly. The
hardest part was
the planks.

Push-ups: 1x15, 1x12,

1x10, Tricep Dips:
3x15, Bicep Curls:
2x15x15 lbs, 1x12x15
lbs, Supermans: 3x15,
Plank: 45 seconds

RPE: 5, failed to
complete all reps
for Push-ups and
Curls.

*1 Minute rest after each exercise*

Week 2 Push-ups- 3 sets of 15 reps
Tricep Dips- 3 sets of 15
Bicep Curls- 3 sets of 15, each arm
Supermans- 3 sets of 15
Plank- Front & Side, 45 seconds each
*1 Minute rest after each exercise*
Week 3 Push-ups- 4 sets of 10 reps
Tricep Dips- 4 sets of 10
Bicep Curls- 4 sets of 10, each arm
Supermans- 4 sets of 10
Plank- Front & Side, 1 minute each

Push-ups: 4x10, Tricep RPE: 5, had to

Dips: 4x10, Bicep
split planks up,
Curls: 4x10x15 lbs,
couldn't do 60 sec
Supermans: 4x10,
Plank: 2x30 sec

*1 Minute rest after each exercise*

Week 4 Push-ups- 4 sets of 15 reps
Tricep Dips- 4 sets of 15
Bicep Curls- 4 sets of 15, each arm
Supermans- 4 sets of 15
Plank- Front & Side, 1 minute each
*1 Minute rest after each exercise*

Push-ups: 1x15, 2x12, RPE: 5

1x10 Tricep Dips: 4x15
Bicep Curls:
2x15x15lbs, 2x14x15lbs
Supermans: 4x15
Front Plank: 60 sec
Side Planks: 40 sec

Wednesday
(Cardio)

Workout Completed
(What you actually
performed)

Cycle- 45 Minutes
Moderate Intensity

45 mintutes cycling

RPE/Feedack
(How your body
felt; comments)

Friday
(Lower Body)

RPE: 3 moderate Lunges- 3 sets of 10, each leg

pace on level
Air Squats- 3 sets of 10
ground; much
Sit-up- 3 sets of 20
slower, more
FlutterKicks- 3 Sets of 15 reps each leg
difficult uphill.
Scissor Kicks- 3 sets of 10
Plank- Front & Side, 30 seconds each
*1 Minute rest after each exercise*

Cycle- 60 Minutes
Moderate Intensity

60 minutes cycling

RPE : 3, not too

difficult to keep a
moderate pace on
level pavement

Lunges- 3 sets of 15, each leg

Air Squats- 3 sets of 15
Sit-up- 3 sets of 20
FlutterKicks- 3 Sets of 20 reps each leg
Scissor Kicks- 3 sets of 15
Plank- Front & Side, 45 seconds each
*1 Minute rest after each exercise*

Cycle- 45 Minutes High

Intensity

45 minutes cycling

RPE: 4

Lunges- 4 sets of 10, each leg

Air Squats- 4 sets of 10
Sit-up- 4 sets of 15
FlutterKicks- 4 Sets of 15 reps each leg
Scissor Kicks- 4 sets of 10
Plank- Front & Side, 1 minute each
*1 Minute rest after each exercise*

Cycle- 60 Minutes High

Intensity

60 minutes cycling

RPE: 5

Lunges- 4 sets of 15, each leg

Air Squats- 4 sets of 15
Sit-up- 4 sets of 20
FlutterKicks- 4 Sets of 20 reps each leg
Scissor Kicks- 4 sets of 10
Plank- Front & Side, 1 minute each
*1 Minute rest after each exercise*

Workout Completed
(What you actually
performed)

RPE/Feedack
(How your body
felt; comments)

Saturday
(Cardio)

Workout Completed
(What you actually
performed)

Swim- 45 Minutes
Moderate Intensity
(Cycle if needed
instead of Swim)

45 minutes cycling

Lunges: 3x15, Air

RPE: 5, failed to
Squats: 3x15, Sit-up: complete planks
3x20, Flutter: 3x20,
Scissor: 3x20, Plank:
30 sec

Swim- 60 Minutes
Moderate Intensity

45 minutes swimming

Lunges: 4x10, Air

RPE: 5, failed to
Squats: 4x10, Sit-ups: complete planks
4x15, Flutter Kicks:
4x15, Scissor Kicks:
4x10, Front/Side Plank:
30 sec

Swim- 45 Minutes
High Intensity

45 minutes swimming RPE: 6

Lunges: 4x15, Air

RPE: 6, failed to
Squats: 4x15, Sit-up: complete planks
4x20, Flutter: 4x20,
Scissor: 4x20, Plank:
30 sec

Swim- 60 Minutes
High Intensity

Lunges: 3x10, Air

RPE: 2, the ab
Squats: 3x10, Sit-ups: exercises were
3x20, Flutter Kicks: the hardest.
3x15, Scissor Kicks:
3x10, Front/Side Plank:
30 sec

70 minutes cycling

RPE/Feedack
(How your body
felt; comments)
RPE: 3

RPE: 2, was in a
hotel pool so I
couldn't get a
great swim in.

RPE: 6

Rating

Description

Nothing at all

0.5

Very, very Light

Very Light

Fairly Light

Moderate

Somewhat Hard

Hard

6
7

Very Hard

8
9
10

Very Very Hard (Maximal)