Name___________________________________ Date_____/_____/_____

Day 1
Warm-Up : Some KB Swings, Goblet Squats, Push-Ups, Chin Up Leg Raises
Could also ride bike, rower, or fast walk for 5-10 minutes
A) Goblet Squat
Week 1 2-3-5 x 2
Week 2 2-3-5 x 3
Week 3 2-3-5 x 2
Week 4 2-3-5 x 3
*2-3-5 is a cluster (2 reps rest a little, 3 reps, rest a little, 5 reps rest a little…rest 1 minute
B) 1-Arm Dumbbell or Kettlebell Row Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 2-3-5 x 2
Week 2 2-3-5 x 3
Week 3 2-3-5 x 2
Week 4 2-3-5 x 3
*2-3-5 is a cluster (2 reps rest a little, 3 reps, rest a little, 5 reps rest a little…rest 1 minute
C1) KB Swings (20 swings) TOTAL TIME Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 15mins
Week 2 15mins
Week 3 15mins
Week 4 15mins

C2) Incline Push-Ups (4push-ups) Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 15mins
Week 2 15mins
Week 3 15mins
Week 4 15mins
No rest b/w swings and push-ups …30 sec rest after push-ups: Add 1 push-up each week

April 2016
Name___________________________________ Date_____/_____/_____
Day 2
Warm-Up : Some KB Swings, Goblet Squats, Push-Ups, Chin Up Leg Raises
Could also ride bike, rower, or fast walk for 5-10 minutes
A1) Kettlebell Swings
Week 1 Always 10 Swings
Week 2 Always 10 Swings
Week 3 Always 10 Swings
Week 4 Always 10 Swings
*2-3-5 is a cluster (2 reps rest a little, 3 reps, rest a little, 5 reps rest a little…rest 1 minute
A2) Goblet Squat Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Ladder 10--1
Week 2 Ladder 10--1
Week 3 Ladder 10--1
Week 4 Ladder 10--1
*2-3-5 is a cluster (2 reps rest a little, 3 reps, rest a little, 5 reps rest a little…rest 1 minute
A3) Incline Push-Ups Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Ladder 10--1
Week 2 Ladder 10--1
Week 3 Ladder 10--1
Week 4 Ladder 10--1

10 swings, 10 squats, 10 push-ups

10 swings, 9 squats, 9 push-ups….
Go until you get to 10 swings, 1 squat, 1 push-ups and write down time.
This training session is a cardio-style after day 1's heavier training day

April 2016
Name___________________________________ Date_____/_____/_____
Day 3
Warm-Up : Some KB Swings, Goblet Squats, Push-Ups, Chin Up Leg Raises
Could also ride bike, rower, or fast walk for 5-10 minutes
A) DB Squat to Press
Week 1 2-3-5 x 2
Week 2 2-3-5 x 3
Week 3 2-3-5 x 2
Week 4 2-3-5 x 3
*2-3-5 is a cluster (2 reps rest a little, 3 reps, rest a little, 5 reps rest a little…rest 1 minute
B) KB Squat/Deadlift Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 1 x 30
Week 2 1 x 30
Week 3 2 x 30
Week 4 1 x 50
touh and GO!
5 Exercise Conditioning Fun Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 :30/:30
Week 2 :30/:30
Week 3 :30/:30
Week 4 :30/:30
Pick any 6 exercises : . 8 rounds of 30 on 1 minute of

Exercise 1 Upper Body Pushing (pushups, db chest presses)

Exercise 2 Core (plank variations)
Exercise 3 Lower Body (Swings, alternating lunges)
Exercise 4 Cardio: rower, jumping jacks, jump rope, battle ropes
Exercise 5: Core (side planks, or something else)
Exercise 6: Cardio: something other than what you used before
Rest 1-2 minutes after 1 round = 2 total rounds

April 2016