Target heart rate range: 150- 180

*Please try to stay with in heartrate range given during exercise sessions
Take one minute of rest in between each set for each exercise
All exercises with a “*” beside them indicates rest sets!

June 2018

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17
REST Warm up by 10 minute warm REST 10 minute warm 10 min. warm up Active Day
walking a ½ mile[ up (treadmill up walk around (treadmill walking Do any activity
6 laps around the walking 3mph at the track at 3mph @ 2.5% that increases
track] 5% incline) Dynamic incline) your heart rate to
Dynamic Dynamic Stretches (10 Dynamic 150-180 bpm
Stretches [10 Stretches (10 each side) Stretches [10
each side] each side) Arm Circles each side] Examples:
Arm circles Arm Circles Knee Hugs Arm circles Swimming
Monster Walk Knee Hugs Toe Kicks Monster Walk Basketball
Knee Hug Toe Kicks Karaoke Knee Hug Soccer
Open the gates Butt Kicks Back Pedal Open the gates Lacrosse
Front to back leg Open the gates Front to back leg Front to back leg Jogging
swing Front to back leg swing swing Biking
Side to side leg swing Side to side leg Side to side leg Boxing
swing Side to side leg swing swing Jump Rope
HIIT swing HIIT HIIT Etc.
Row machine: HIIT *Power Clean (75 *Box Jump Overs
(resistance setting *DB Thrusters (3 lbs) (3x15) 20-30 minutes at
8 for 1 minute x 15) *Burpee Bar *Goblet Squat (40 least
then resistance *DB Box Step Jumps (1 jump) lbs; 3x15)
setting 4 for 1.5 Ups (3x15) 3x15 1 minute rest
minutes; 15 1 minute rest 1 minute rest Treadmill sprint
minutes total) Track: Walk the Treadmill: 1 min. 10 sec & 30 sec
*1 minute rest curves (briskly) jog, 1 min sprint, jog (10 minutes)
every 5 minutes and sprint the 1 min. jog, 1 min. Stretch
Stair-Master: 1.5 straights; do for walk 10 minute (static)
minutes at level 8 15 minutes Do for 5 rounds
and 45 seconds at Stretch Stretch
level 10 for 10 10 minute (static) 10 minute (static)
minutes
Stretch
10 minute (static)
18 19 20 21 22 23 24
10 min. warm up; REST Warm up by 10 min warm up REST 10 minute warm Active Day
walk for 4, jog for walking a ½ mile (treadmill up (5 min. walk, 5 Do any activity
4, walk for 2 (6 laps around the walking at 3mph min. jog) that increases
Dynamic track) at a 5% incline) Dynamic your heart rate to
Stretches [10 Dynamic Dynamic Stretches (10 150-180 bpm
each side] Stretches [10 Stretches (10 each side)
Arm circles each side] each side) Knee Hugs Examples:
Toe Touches Arm circles Knee Hugs Toe Kicks Swimming
Knee Hug Toe Touches Toe Kicks Twisted Lunge Basketball
Open the gates Knee Hug Twisted Lunge Elbow to Toe Soccer
Front to back leg Open the gates Arm Circles Lunge Lacrosse
swing Front to back leg Front to back leg Twisted Lunge Jogging
Side to side leg swing swing Front to back leg Biking
swing Side to side leg Side to side leg swing Boxing
HIIT swing swing Side to side leg Jump Rope
*Bench Press HIIT HIIT swing Etc.
100lbs (3x12) *BB Squat 145 *BB Deadlift HIIT
* Push Ups lbs (3x12) 165lbs (3x12) *BB Bent Over 20-30 minutes at
(3x12) * Goblet Squat * 12 Burpees Row 75lbs (3x15) least
1 minute rest (3x12) Over Bar (3x12) * Seated Cable
Stair-Master: 1.5 1 minute rest 1 minute rest Row 75lbs (3x15)
minutes at level 8 Row Machine *Med Ball Squat *Run 1 lap (1/12th
and 45 seconds at (resistance setting and Wall Throw of a mile)
level 10 for 15 8 for 1 minute (3x20) 1 minute rest
minutes then resistance *Med Ball Treadmill: Walk 1
Stretch setting 4 for 1.5 Ground Slams min @ 0% incline,
10 minute (static) minutes; 15 (3x20) Run ( >4.5mph ) 1
minutes total) Stretch minute @ 2.5%
*1 min. rest every 10 minute static incline. Do for 10
5 minutes minutes.
Stretch Stretch
10 minute (static) 10 minute Static
Stretch
 25 26 27 28 29 30 1
10 minute warm REST 10 minute warm 10 minute warm REST Active Day 10 minute warm
up (treadmill up on the Leg up (walking Do any activity up on the Leg
walking 3.5mph Ergometer (Bike) around the track) that increases your Ergometer (Bike)
at 5% incline) Dynamic Dynamic heart rate to 150- Dynamic
Dynamic Stretches Stretches 180 bpm Stretches
Stretches (10 Knee Hugs Knee Hugs Knee Hugs
each side) Toe Kicks Toe Kicks Examples: Toe Kicks
Knee Hugs Twisted Lunge Twisted Lunge Swimming Twisted Lunge
Toe Kicks Elbow to Toe Elbow to Toe Basketball Elbow to Toe
Twisted Lunge Lunge Lunge Soccer Lunge
Elbow to Toe Twisted Lunge Twisted Lunge Lacrosse Twisted Lunge
Lunge Front to back leg Front to back leg Jogging Front to back leg
Twisted Lunge swing swing Biking swing
Front to back leg Side to side leg Side to side leg Boxing Side to side leg
swing swing swing Jump Rope swing
Side to side leg HIIT HIIT Etc. HIIT
swing *BB Deadlift 150 *50 situps *DB Clean &
HIIT lbs (4x12) *50 situps 20-30 minutes at Press
*Single Arm DB *DB Step Ups *40 jump squats least *Deadlift
Thruster (pick a (pick a weight to *40 jump squats *Overhead
weight for 4x15) do for 4x12) *30 pushups Squats
*Run (fast pace) 1 minute rest *30 pushups *DB lunges w/
1 lap and lightly 4 rounds *20 jumping DB alternating
jog 1 lap Stair-Master: lunges curls
*15 pushups 1.5 minutes at *20 jumping *Arnold Press
1 min rest level 8 and 1 lunges *Goblet Squats
4 rounds Total minute at level 10 *10 triceps dip *Renegade Row
Row Machine: for 15 minutes *10 triceps dip Push-ups
*1 min @ 8 *30 seconds of Do each for 45
* Jog for 1 minute
resistance burpees seconds with 15
*20 Russian
*30 seconds of 30 second break seconds rest in
Twists w/ Med
med ball Russian in between each between; do the
Ball
twists set circuit 2 times
Rest 1 minute
1 min rest 4 rounds Stretch Stretch
Do for 15 minutes 10 minute (static) 10 minute (static)
Stretch
Stretch 10 minute (static)
10 minute (static)

2 3 4 5 6 7 8
10 minute warm up REST 10 minute warm 10 minute warm up REST 10 minute warm Active Day
(walk around the up on Leg on the Treadmill up (walk around Do any activity
track) Ergometer (Bike) (3.5mph @ 8% the track) that increases
Dynamic Stretches incline)
Dynamic Dynamic your heart rate to
(10 each side) Dynamic Stretches
Knee Hugs Stretches (10 (10 each side) Stretches (10 150-180 bpm
Toe Kicks each side) Knee Hugs each side)
Twisted Lunge Knee Hugs Toe Kicks Knee Hugs Examples:
Elbow to Toe Lunge Toe Kicks Twisted Lunge Toe Kicks Swimming
Twisted Lunge Twisted Lunge Lunge w/ Twist Twisted Lunge Basketball
Front to back leg Lunge w/ Twist Front to back leg Elbow to Toe Soccer
swing Front to back leg swing Lunge Lacrosse
Side to side leg Side to side leg
swing Twisted Lunge Jogging
swing swing
HIIT Side to side leg HIIT Front to back leg Biking
Treadmill:
swing *Sprint (30
swing Boxing
~5 min warm up (3 HIIT seconds) Side to side leg Jump Rope
– 3.5mph) * Pullups (as *Squat Jumps (45 swing Etc.
~1 min jog (4- many as possible seconds) w/ 10lb HIIT
7mph) in 30 sec.) dbs *Double Arm 20-30 minutes at
~3 min walk (3- *60 jumping *Lunges (20 each Battle Ropes (30 least
3.5mph) w/ 5% leg) w/ 10lb dbs
jacks seconds)
incline *Calf Raises (50
~1 min jog (4- *20 burpees total; 25 each leg) *Alternating Arm
7mph) w/ 5% 1 minute rest w/ 10lb dbs Battle Ropes (30
incline Complete circuit 1 minute rest seconds)
~3 min walk (3- 4 times Complete circuit 4 1 minute rest
3.5mph) w/ 8% *45 mountain times Do 10 rounds
incline climbers *Crunches (50) Drop Lunge (30
~1 min jog (4- *Bicycle Crunches
7mph) w/ 8%
*20 pushups sec)
(1 min)
incline * 1 min high Burpee High
*Hanging Knee
~ 5 min cool down plank Raises (20) Knees (30 sec)
walk (3-3.5mph) w/ *1 min low plank Half Burpees (30 Plank Jack Hop
1% incline *Jump rope 1 min sec) (30 sec)
Stretches 1 minute rest 1 minute rest Mountain
10 minute Complete circuit Complete circuit 4 Climbers (30 sec)
Stretches (static) 4 times times 1 minute Rest
Stretches Stretches Complete 4 times
10 minute 10 minute Stretches
Stretches (static) Stretches (static) 10 minute
Stretches (static)
 July/August 2018

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9 10 11 12 13 14 15
10 minute warm REST 10 min. warm up; 5 min. warm up REST 10 min warm up Active Day
up (treadmill walk for 4, jog for (treadmill (treadmill walking Do any activity
walking 3mph at 4, walk for 2 walking at 3mph at 3mph at a 5% that increases
5% incline) Dynamic @ 8% incline) incline) your heart rate to
Dynamic Stretches [10 Dynamic Dynamic 150-180 bpm
Stretches (10 each side] Stretches [10 Stretches (10
each side) Arm circles each side] each side) Examples:
Arm Circles Toe Touches Arm circles Knee Hugs Swimming
Knee Hugs Knee Hug Monster Walk Toe Kicks Basketball
Toe Kicks Open the gates Knee Hug Twisted Lunge Soccer
Butt Kicks Front to back leg Open the gates Arm Circles Lacrosse
Open the gates swing Front to back leg Front to back leg Jogging
Front to back leg Side to side leg swing swing Biking
swing swing Side to side leg Side to side leg Boxing
Side to side leg HIIT swing swing Jump Rope
swing *Bench Press HIIT HIIT Etc.
HIIT 110lbs (3x15) *Box Jump Overs *BB Deadlift
*DB Thrusters (4 * Push Ups (4x15) 165lbs (4x12) 20-30 minutes at
x 15) (3x15) *Goblet Squat (40 * 12 Burpees Over least
*DB Box Step 1 minute rest lbs; 4x15) Bar (4x12)
Ups (4x15) Stair-Master: 1.5 1 minute rest 1 minute rest
1 minute rest minutes at level 8 Treadmill sprint *Med Ball Squat
Track: Walk the and 1 minute at 20 sec & 40 sec and Wall Throw
curves (briskly) level 10 for 15 jog (10 minutes) (4x20)
and sprint the minutes Stretch *Med Ball Ground
straights; do for Stretch 10 minute (static) Slams (4x20)
20 minutes 10 minute (static) Stretch
Stretch 10 minute (static)
10 minute (static)

16 17 18 19 20 21 22
REST Warm up by 10 minute warm Active Day REST 5 minute warm up 10 minute warm
walking 3/4 mile up walk around Do any activity walk around the up (5 min. walk,
(8 laps around the the track that increases track, 5 minute jog 5 min. jog)
track) Dynamic your heart rate to around the track Dynamic
Dynamic Stretches (10 150-180 bpm Dynamic Stretches (10
Stretches [10 each side) Stretches (10 each side)
each side] Arm Circles Examples: each side) Knee Hugs
Arm circles Knee Hugs Swimming Arm Circles Toe Kicks
Toe Touches Toe Kicks Basketball Knee Hugs Twisted Lunge
Knee Hug Karaoke Soccer Toe Kicks Elbow to Toe
Open the gates Back Pedal Lacrosse Karaoke Lunge
Front to back leg Front to back leg Jogging Back Pedal Twisted Lunge
swing swing Biking Front to back leg Front to back leg
Side to side leg Side to side leg Boxing swing swing
swing swing Jump Rope Side to side leg Side to side leg
HIIT HIIT Etc. swing swing
*BB Squat 145 *Power Clean (75 HIIT HIIT
lbs (3x15) lbs) 20-30 minutes at *Leg Press (4x12) *BB Bent Over
* Goblet Squat *Burpee Bar least *DB Step Up Row 75lbs (4x15)
(3x15) Jumps (1 jump) (4x12) * Seated Cable
1 minute rest 4x12 1 minute rest Row 75lbs (4x15)
Row Machine 1 minute rest 4 Rounds *Run 2 lap (1/6th
(resistance setting Treadmill: 1 min. *DB Lunge (30 of a mile)
8 for 1.5 minute jog, 1 min sprint, seconds 1 minute rest
then resistance 1 min. jog, 1 min. *DB Squat Jumps Treadmill: Walk
setting 4 for 1.5 walk (30 seconds) 1 min @ 1%
minutes; 15 Do for 5 rounds 1 minute rest incline, Run (
minutes total) Stretch 4 Rounds >4.5mph ) 1
*1 min. rest every 10 minute (static) Stretch minute @ 2.5%
6 minutes 10 minute (static) incline. Do for 10
Stretch minutes.
10 minute (static) Stretch
10 minute Static
Stretch
 23 24 25 26 27 28 29
REST 10 minute warm 10 minute warm REST 10 minute warm 10 min. warm up Active Day
up (walking up on the Leg up (walk around (treadmill walking Do any activity
around the track) Ergometer (Bike) the track) at 3mph @ 2.5% that increases
Dynamic Dynamic Dynamic incline) your heart rate to
Stretches Stretches Stretches (10 Dynamic 150-180 bpm
Knee Hugs Knee Hugs each side) Stretches [10
Toe Kicks Toe Kicks Knee Hugs each side] Examples:
Twisted Lunge Twisted Lunge Toe Kicks Arm circles Swimming
Elbow to Toe Elbow to Toe Twisted Lunge Monster Walk Basketball
Lunge Lunge Elbow to Toe Knee Hug Soccer
Twisted Lunge Twisted Lunge Lunge Open the gates Lacrosse
Front to back leg Front to back leg Twisted Lunge Front to back leg Jogging
swing swing Front to back leg swing Biking
Side to side leg Side to side leg swing Side to side leg Boxing
swing swing Side to side leg swing Jump Rope
HIIT HIIT swing HIIT Etc.
*50 situps *DB Clean & HIIT *Box Jump Overs
*50 situps Press Double Arm (3x15) 20-30 minutes at
*40 jump squats *Deadlift Battle Ropes (30 *Goblet Squat (40 least
*40 jump squats *Overhead Squats seconds) lbs; 3x15)
*30 pushups *DB lunges w/ Alternating Arm 1 minute rest
*30 pushups DB alternating Battle Ropes (30 Treadmill sprint
*20 jumping curls seconds) 10 sec & 30 sec
lunges *Arnold Press 1 minute rest jog (10 minutes)
*20 jumping *Goblet Squats Do 12 rounds Stretch
lunges *Renegade Row Drop Lunge (30 10 minute (static)
*10 triceps dip Push-ups sec)
*10 triceps dip Do each for 50 Burpee Crunch
*30 seconds of seconds with 10 (30 sec)
burpees seconds rest in Plank Jack Hop
25 second break between; do the (30 sec)
in between each circuit 2 times Mountain
set 1 min rest in Climbers (30 sec)
Stretch between rounds if 1 minute Rest
10 minute (static) needed Complete 4 times
Stretch Stretches
10 minute (static) 10 minute
Stretches (static)

30 31 1 2 3 4 5
DONE DONE DONE DONE DONE DONE DONE
Exercises

 Dynamic Stretches
o Knee Hugs

o Toe Kicks

o Twisted Lunge

o Elbow to Toe

o Leg Swing (Front)

o Leg Swing (Side)

o Arm Circles

o Open Gates

o Monster Walk

 Compound Movements

o Squat (BB)

o Squat (DB)
o Goblet Squat

o Power Clean (BB)

o Bench Press (BB)

o Deadlift (BB)

o Leg Press

o Step ups (DB)

o Burpees

o Box Jump Overs

o Mountain Climbers
o Bent Over Row (BB)

o Medicine Ball Squat-Throw

o Clean and Press (DB)