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Summer Lift 4

The document outlines a comprehensive fitness program consisting of a full body circuit, full body lift, cardio program, and plyometric exercises. It includes detailed exercise repetitions for multiple rounds and a 32-day schedule for workouts, incorporating various types of strength and cardio training. Additionally, it specifies testing days for push-ups, sit-ups, pull-ups, and a timed run.

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20 views4 pages

Summer Lift 4

The document outlines a comprehensive fitness program consisting of a full body circuit, full body lift, cardio program, and plyometric exercises. It includes detailed exercise repetitions for multiple rounds and a 32-day schedule for workouts, incorporating various types of strength and cardio training. Additionally, it specifies testing days for push-ups, sit-ups, pull-ups, and a timed run.

Uploaded by

8rsrdbvhtk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Full Body Circuit

Exercise Rd. 1 Rd. 2 Rd. 3 Rd. 4 Rd. 5


Push-Up 30 30 30 30 30
Sit-Up 30 30 30 30
Dips (Bench) 30 30 30
Swimmer (1,2,3,1) 20 20 20
Oblique Cruch 15 Each side 15 Each side 15 Each side
Burpee 15 15 15
Wave-Off 20 20 20
Squat 30 30 30
Plyo Lunges 20 (each leg) 20 (each leg) 20 (each leg)
Pull-Up 10 10 10 10
Wide Grip Pull-Up 10 10 10 10
Camando Pull-Up 10 10 10 10
Full Body Lift
Exercise Rd. 1 Rd. 2 Rd. 3 Rd. 4 Rd. 5
Push-Up 30 30 30 30 30
Sit-Ups 30 30 30 30
Dips 30 30 30
Swimmer 20 20 20
Oblique Crunch 20 (each side) 20 (each side) 20 (each side)
Body Builder 15 15 15
Wave-Off 20 20 20
Squat 30 30 30
Plyo Lunge 20 (each leg) 20 (each leg) 20 (each leg)
Hamstring Ext. 20 20 20
Calf Raises 30 30 30
Pull-Up 15 15 15 15
Wide Grip Pull-Up 15 15 15 15
Camando Pull-Up 15 15 15 15

Cardio Program
CP1 4 mile run
CP2 Pogressive Bike
CP3 1.5 mile interval: jog 300 yards, sprint 150 yards, jog 300 yards, and so on up to 27
CP4 Interval Bike
CP5 Stair Sprints 15 mintues
CP6 4.5 mile run

Plyo Program (10 min cardio warm-up)


Plyo Program 1 (PP1)
Plyo Push-Up 3x 6-10 on to box
Box Jump 3x 6-10
Bounding 3x 6-10
Lateral Box Jump 3x 6-10
2-Leg Bounding 3x 6-10
Depth Jumps 3x 6-10
Traveling Push-Up 3x 6-10 use ball
Box Squat into Box Jump 3x 6-10
Pike 3x 6-10
Pogo Jump 3x 20
Plank 2 min

Plyo Program 2 (PP2)


Med Ball Wall Sit-Up 3x 6-10
Ball Slam 3x 6-10
Plyo Push-Up Med Ball Throw 3x 6-10
Med Ball Back Arch Slam 3x 6-10
Med Ball Ab Twist 3x 15 (each side)
Partner Tricep Return 3x 6-10 (Partner drops from box)
Star Jumps 3x 6-10
1 Leg Knee to Chest 3x 6-10
Side Plank 1 min (each Side
Test 2 min Push-Up:
Notes: 2 min Sit-Up:
2 min Pull-Up:
1.5 mile run:

Day 1 Lift
Day 2 CP1
Day 3 PP1
Day 4 CP2
add weight over time Day 5 Lift
Day 6 OFF
Day 7 CP3
Day 8 PP2
Day 9 CP4
Day 10 Lift
Day 11 CP5
Day 12 OFF
Day 13 PP1
Day 14 CP6
Day 15 Lift
Day 16 CP1
yards, and so on up to 2700 yards Day 17 PP2
Day 18 OFF
Day 19 CP2
Day 20 Lift
Day 21 CP3
Day 22 PP1
Day 23 CP4
Day 24 OFF
Day 25 Lift
Day 26 CP5
Day 27 PP2
Day 28 CP6
Day 29 Lift
Day 30 OFF
Day 31 OFF
Day 32 Test

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