March and April 2022

Days 1-7:  Moderate Weight, 10-15 reps, Tabata (20/10 x 4) (HIIT)

Days 8-14:  Moderate Weight, 10-12 reps x 3, eccentric focus, 45s x 2-3 for HIIT

Days 15-21: Heavy Weight, 5-7 reps x 4 (no HIIT)

Days 22-end:  Light Weight, 15-20 reps, 5-minute AMRAP

Days 1-7:  Moderate Weight, 10-15 reps, 30s each x 3 (HIIT)

Days 8-14:  Moderate Weight, 10 reps complex (all moves together) x 3

Days 15-21:  Heavy Weight, 5-7 reps x 4 with rest-pause (no HIIT)

Days 22-end:  Light Weight, 21s (7 upper range, 7 lower range, 7 full range) x 3, 45s x 2-3 for HIIT

Day 1:  Chest, Back & Core

(power) push ups

stability ball back extension

(stability ball) lat pullover

(stability ball) chest press

decline press

row

high cable cross over

angled press

neutral grip incline press

low row

HIIT:

stability ball plank

jumping jacks

side plank with band row (r)

mountain climbers

side plank with band row (l)

side shuffle

super man pull down

side to side burpee

skydiver

lunge jump

Day 2:  Legs & Core

half kneeling kettlebell halo (per direction)

one arm overhead dumbbell squat (per side)

squats

deadlifts

calf raises

leg extension

prone ham curls

cable glute kickbacks (per side)

cable adductor/abductor (per side)

decline Russian twist

drop lunge (per side)

HIIT:

calf jumps

pistol squat (r)

lunge jumps

pistol squat (l)

kettle bell swing

alternating side lunge

jump squat

step ups

Day 3:  Arms & Core

overhead carry (per side)

reverse plank

hammer curl to shoulder press to overhead triceps press

plank jack up downs

dumbbell Arnold press

banded squat to overhead press

row and rotate on ball

biceps curl to jump back triceps push up

dumbbell bent over Y raise

biceps push up

skull crusher with leg drops

banded plank jack (2) with kick through (per side)

Day 4:  Run Focus

Week 1:  Hill Sprints

Week 2:  Long Sprints

Week 3:  Steady State Run

Week 4:  Long Walk