Getting Back Into The Gym

Dumbell Curls

10, 10, 10

Dumbell Military Press

10, 10, 10

Rest: None


Deadlift

8, 8, 8

Rest: None

Bent Over Row

8, 8, 8

Rest: None


Bench Press

10, 10, 10

Back Muscle Building Workout

Plank Row

12, 12, 12, 12, 12 (super set)

DB Row

6, 6, 6, 6, 6


Upright Row

8, 8, 8, 8, 8 (super set)

DB Military Press

6, 6, 6, 6, 6


Arnold Press

6, 6, 6, 6, 6 (super set)

Hyper-Extension On Bench

16, 16, 16, 16, 16


3 Way Raise

front, side, 1/2 (low weight full extension)

10, 10, 10

Speed Circuit – Training Drills To Run Faster

Circle Shuffle (5): Sprint 5 yds Finish

Side to Side Jump (5): Sprint 5 yds Finish

Wide to Narrow feet Position Jump (5): Sprint 5 yds Finish

3 sets

rest enough to go full speed on each one

Basic Speed Workout 1A

Static Stretch

  • Roll on your back and tuck your knees
  • Butterflies
  • Ankle to Chest Sitting
  • Touch your toes sitting, chest up

Hip and Calf Warm Up (click)

Dynamic Stretch Warm Up

  • High knees Double Bounce 15yd X 4
  • Side Ways, Leading Leg Over Hurdle, Double Bounce 15yd X 2
  • Inch warms 15yd X 2 ( down and back)
  • Lunges 15yd X 2
  • Hip Swings 15yd X 2
  • 200meter Bare foot walk

Sprints

100m X 8 0:30- 1 minute rest

First 20-meter speed up and last 20-meters slow down. Hit 75-95% Top speed build up to full speed over the coming weeks. Listen to your body.

Abs

  • Push ups 20 (push up to elbows back to hands push up
  • Leg lifts 15 ( low
  • Alternating Slow Running Pedal
  • Sit up 30
  • Elbow to knee both sides 30
  • Plank All 3 sides 45 seconds
  • Laying on your side elbow to knee 15
  • Pike Pulses 20, 20

Basic Speed Workout 1B

Static Stretch

  • Roll on your back and tuck your knees
  • Butterflies
  • Ankle to Chest Sitting
  • Touch your toes sitting, chest up

Hip and Calf Warm Up (click)

Dynamic Stretch Warm Up

  • High knees Double Bounce 15yd X 4
  • Side Ways, Leading Leg Over Hurdle, Double Bounce 15yd X 2
  • Inch warms 15yd X 2 ( down and back)
  • Lunges 15yd X 2
  • Hip Swings 15yd X 2
  • 200meter Bare foot walk

Sprints

100m X 8 0:30- 1 minute rest

First 20-meter speed up and last 20-meters slow down. Hit 75-95% Top speed build up to full speed over the coming weeks. Listen to your body.

Explosive Leg Strength Training

Jump Tuck Knees 12

Jump Up ( Box or Stairs) 8, 8

Push Ups 60

High Step Up Bring knee Up 12, 12, 12,

Lunges 100m down and back

Hip and Ankle Loosen Up

Calf Raise Both Feet

60 1 set (focus)

Kneeling Hip Flexor

10 Deep Breathes each side-3 sets (hips straight ahead)

Spider Man Torso Rotation

6 reps each side ( Go all the way back turn the hand)

Alternating Side Squat Stretch

10 each side slide back and forth (Do not put hands on knees)

Regularity > Intensity

Coach Sommer

Pavel Tsatsouline

Back and Hamstring Workout

Deadlift

12, 12, 12, 12, 12

Rest: None

Barbell Row

6, 6, 6, 6, 6

Rest: None


Seated Row

8, 8, 8, 8, 8

Rest: None

Single Leg Dead Lift: Kettle Bell

6, 6, 6, 6, 6,

Rest: None


Dumbell Row

10, 10, 10, 10, 10

Rest: None

Good Morning

12, 12, 12, 12, 12

Rest: None (use DB or plate)


Hyper-Back Extension

15, 15, 15, 15, 15

Rest: None

Cross Cable Pull Down

6, 6, 6, 6, 6

Rest: None

HIIT Workout Week 1A: Level BASIC

Squat

6, 6, 6, 6, 6

Rest: None

Bench Press

6, 6, 6, 6, 6 [slow]

Rest: 60 sec in between sets


Good Morning

6, 6, 6, 6, 6

Rest: None

Chin Ups

6, 6, 6, 6, 6

Rest: 60 sec in between sets


Deadlifts

6, 6, 6, 6, 6

Rest: None

Box Jumps

8, 8, 8, 8, 8

Rest: 60 sec in between sets

Hotel Gym Workout – Back & Shoulders

Plank Row

12, 12, 12, 12, 12

Rest: None – Superset

DB Row

14, 14, 14, 14, 14,

Rest: 1 minute


Upright Row

10, 10, 10, 10, 10

Rest: None – Superset

DB Military Press

6, 6, 6, 6, 6

Rest: 1 minute


Arnold Press

8, 8, 8, 8, 8

Rest: None – Superset

Hyper-Extension On Bench

10, 10, 10, 10, 10

Rest: None


3 Way Raise

10, 10, 10,

Rest: 1 minute (Front, 45 -Degree, Side)

Hotel Gym Workout

Run 1 Mile

+6 mph

Rest: 1 minute

Push Up Weighted Row

12, 12, 12, 12, 12 [slow]

Superset

DB Weighted Lunges

14, 14, 14, 14, 14

Keep one foot still, bring the other to the front then to the back (1) 7 reps/leg

Rest: 1.5 minutes


Run 1 Mile

+6.5 mph

Rest: None

DB Chest Flies

15, 15, 15, 15, 15

Rest: None

DB Good Mornings

15, 15, 15, 15, 15

Rest: None


Triangle Push Ups

10, 10, 10, 10, 10

Rest: None

Jump to Bench

10, 10, 10, 10, 10

Rest: None