Day Fitness. Blueprint. Workout Guide. Wesley Virgin IV Master Virtual Trainer Master Motivator Life Expert Certified Personal Trainer

Size: px
Start display at page:

Download "Day Fitness. Blueprint. Workout Guide. Wesley Virgin IV Master Virtual Trainer Master Motivator Life Expert Certified Personal Trainer"

Transcription

1 Day Fitness Blueprint Workout Guide Wesley Virgin IV Master Virtual Trainer Master Motivator Life Expert Certified Personal Trainer

2 Day Fitness I would like to be the first person to congratulate you. Below is your day by blueprint for the next 0 days. I recommend you completing the routines below first before using the online video bootcamp which is more advanced. For best results finish the 0 day- week by week workout plan below. After you successfully complete the 0 Day Bootcamp below, you can move on to the next 0 days which are online at WesleyVirgin.com. You will also notice that most of the days are exactly the same, there is a good reason for this... Most people fail workout programs because they do not MASTER a routine... The only reason my body is so lean, shredded and ripped... Is because I do the same routine for a very long time, until I can complete it with ease. THIS IS THE SECRET! So get ready to Master Each Routine every week to eventually Master Your Body! After you complete all weeks, me your before and after pic, along with your completed workout log, and I will or mail you a gift straight to your address. All you need to do is complete each week and I will or mail you a gift you will never forget... ;) I award my Superstars when they do well! page

3 Day Fitness Week Burst Training Week. Do each workout time for the first days... Advanced Superstars can do more... But only minutes per day during this week is required.. If you have joint or back issues, when you see run in place buy a jump rope from your local store. I grabbed both of these from amazon... One has a timer that is under bucks and the other is more high end but worth every penny... Travel to your store or just click on the rope of your choice to get it shipped... Click HERE Click HERE. There are different workouts in the minute routine, so push yourself to do them back without rest in between. As your body transition from workout to workout, your body burns and reduces inches much faster... KEEP MOTIVATED!! page

4 Day Fitness Week Burst Training Week. VERY IMPORTANT! Plan to go to bed 0 minutes earlier than your normal time, for exemple: If you lay down at 9 pm go to bed at 8:0pm. Do this every night for days consecutively. This is going to increase your metabolism and each day by adding a short 0 minutes of sleep, your body will start to renew itself on auto pilot... (for ex. Vibrant Skin, Stimulate hair growth, stronger nails and muscle growth). Notate your actual completion time (goal is minutes) after each Minute workout (You will be able to measure your progress from day to day). Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it!. Rest on the day page

5 Day Fitness Week Cardio Week Click HERE Click HERE. Do each minute workout twice for days. You want to raise your heart rate according to your age(see chart below) to ensure your internal bodily functions are moving toxins out of your body and purifying your arteries.. Not required.. But if you are over, you should have a heart monitor when working out. I own the blue one that was very inexpensive that I found on Amazon. My Lady Superstars like the pink!. Remember use a jump rope if you are unable to run in place.. Do your best to perform both minute workouts back to back with only a 0- sec break. Do your routine in the morning or in the evening for best results (Your body needs to be on a consistent workout schedule to consistently lose the weight and create muscle) page

6 Day Fitness Week Cardio Week. Post an updated pic in the fat loss timeline at WesleyVirgin.com to track your body transformation. Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it! 8. Rest on the th Day (Remember the super guy that started this ;)) page

7 Day Fitness Week Hell On AB Week. You will work on your abs for days straight!!. Do sets of the minute AB workouts every day. Pace yourself... It is not about speed... Form is important. Speed will come!. Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it!. Rest on the Day (Remember the super guy that started this ;)) page

8 Day Fitness Week Minutes of Hell Week (Time To Shop for New Clothes). Each minute routine should be done times. Really move your body this week, keep a water bottle close by (I order my water from Amazon because it is cheaper and I can get more for my buck... Evamor here) Not Required... Any water is fine.. Keep up with the same sleep patterns because your body will take notice of the consistency... Which means you will consistently see the scale drop each week.. Post your meals online at WesleyVirgin.com and interact with other Superstars to stay motivated. Give love and you will most certainly receive it!. Rest on the th Day! (Remember the super guy that started this ;)) page 8

9 Day Fitness Burst Training Week Workout Guide and Log Do each routine Time per day page 9

10 Monday 8 Jumping Jacks (Jump Rope modified) Run In Place Secs (Jump Rope 8 Forward Lunges each leg Run In Place Secs (Jump Rope 8 Pushups Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps Run In Place Secs (Jump Rope 8 Squats Run In Place Secs (Jump Rope 8 Over Head Hand Clap Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 0

11 Tuesday 8 Over Head Hand Clap Run In Place Secs (Jump Rope 8 Squats 8 Situps 8 Mountain Climbers 8 Pushups 8 Forward Lunges each leg 8 Jumping Jacks (Jump Rope modified) Actual Completion Time (In Minutes) Goal Time is Minutes page

12 Wednesday 8 Jumping Jacks (Jump Rope modified) Run In Place Secs (Jump Rope 8 Forward Lunges each leg Run In Place Secs (Jump Rope 8 Pushups Run In Place Secs (Jump Rope 8 Situps Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Squats Run In Place Secs (Jump Rope 8 Over Head Hand Clap Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page

13 Thursday 8 Over Head Hand Clap Run In Place Secs (Jump Rope 8 Squats 8 Situps 8 Mountain Climbers 8 Pushups 8 Forward Lunges each leg 8 Jumping Jacks (Jump Rope modified) Actual Completion Time (In Minutes) Goal Time is Minutes page

14 Friday 8 Jumping Jacks (Jump Rope modified) Run In Place Secs (Jump Rope 8 Pushups Run In Place Secs (Jump Rope 8 Situps Run In Place Secs (Jump Rope 8 Forward Lunges each leg Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Squats Run In Place Secs (Jump Rope 8 Over Head Hand Clap Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page

15 Saturday Jump Rope for minutes or Run in Place (Trust me... No More No Less) page

16 Week Cardio Week Workout Guide and Log Do each routine twice page

17 Monday 8 Ski Jumpers (Jump Rope modified) Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page

18 Tuesday 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Ski Jumpers (Jump Rope modified) Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 8

19 Wednesday 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope 8 Ski Jumpers (Jump Rope modified) RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 9

20 Thursday 8 Ski Jumpers (Jump Rope modified) Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope RELAX Actual Completion Time (In Minutes) Goal Time is Minutes page 0

21 Friday 8 Over Head Hand Clap with a Squat Run In Place Secs (Jump Rope 8 Situps with your legs cross, holding them at a degree angle Run In Place Secs (Jump Rope 8 Mountain Climbers Run In Place Secs (Jump Rope 8 Backward Lunges each leg Run In Place Secs (Jump Rope 8 Wide Arm Pushups Run In Place Secs (Jump Rope 8 Ski Jumpers (Jump Rope modified) 8 Squats while your hands are raised (as if the police told you to stickem up) Run In Place Secs (Jump Rope Actual Completion Time (In Minutes) Goal Time is Minutes page

22 Saturday Jump Rope for minutes or Run in Place (Trust me.. No More No Less) page

23 Hell On Ab Week Workout Guide and Log Do Sets of the Entire Routine page

24 Monday 8 Crunches 8 Side Crunches 8 Regular Situps 8 Oblique Situps 8 Russian Twist 8 Leg Ups 8 Oblique Crunches Actual Completion Time (In Minutes) page

25 Tuesday 8 Leg Ups 8 Oblique Crunches 8 Russian Twist 8 Oblique Situps 8 Regular Situps 8 Side Crunches 8 Crunches Actual Completion Time (In Minutes) page

26 Wednesday 8 Crunches 8 Oblique Crunches 8 Regular Situps 8 Side Crunches 8 Russian Twist 8 Oblique Situps 8 Leg Ups Actual Completion Time (In Minutes) page

27 Friday 8 x Leg Ups 8 x Oblique Crunches 8 x Russian Twist 8 x Oblique Situps 8 x Regular Situps 8 x Side Crunches 8 x Crunches Actual Completion Time (In Minutes) page

28 Thursday 8 Crunches 8 Oblique Crunches 8 Regular Situps 8 Side Crunches 8 Russian Twist 8 Oblique Situps 8 Leg Ups Actual Completion Time (In Minutes) page 8

29 Saturday 8 Oblique Crunches Run In Place for Secs or 8 Jump Ropes 8 Crunches Run In Place for Secs or 8 Jump Ropes 8 Side Crunches Run In Place for Secs or 8 Jump Ropes 8 Regular Situps Run In Place for Secs or 8 Jump Ropes 8 Oblique Situps Run In Place for Secs or 8 Jump Ropes 8 Russian Twist Run In Place for Secs or 8 Jump Ropes 8 Leg Ups Actual Completion Time (In Minutes) page 9

30 Minutes Of Hell Week Workout Guide and Log Do Each Routine Times page 0

31 Monday 0 Jumping Jacks 8 secs Squats 8 secs Russian Twist 8 secs Ski Jumpers 8 secs Reverse Lunges 8 secs Jumping Jacks 8 secs 8 Sky Jumpers 8 secs Crunches with legs in the air 8 secs 9 Leg Ups 8 secs Close Hand Pushups 8 secs 0 Wide arm Pushups 8 secs Over head hand clap 8 secs Side Crunches 8 secs Mountain Climbers 8 secs Actual Completion Time (In Minutes) Oblique Situps 8 secs page

32 Tuesday Oblique Situps 8 secs Russian Twist 8 secs Mountain Climbers 8 secs Wide arm Pushups 8 secs Crunches with legs in the air 8 secs Side Crunches 8 secs Close Hand Pushups 8 secs 8 Leg Ups 8 secs Sky Jumpers 8 secs Over head hand clap 8 secs 9 Reverse Lunges 8 secs Ski Jumpers 8 secs Jumping Jacks 8 secs 0 Squats 8 secs Actual Completion Time (In Minutes) Jumping Jacks 8 secs page

33 Wednesday Squats 8 secs Jumping Jacks 8 secs Jumping Jacks 8 secs Reverse Lunges 8 secs Ski Jumpers 8 secs 8 Over head hand clap 8 secs Sky Jumpers 8 secs Crunches with legs in the air 8 secs 9 Leg Ups 8 secs Close Hand Pushups 8 secs 0 Wide arm Pushups 8 secs Side Crunches 8 secs Russian Twist 8 secs Oblique Situps 8 secs Mountain Climbers 8 secs Actual Completion Time (In Minutes) page

34 Thursday Oblique Situps 8 secs Russian Twist 8 secs Wide arm Pushups 8 secs Mountain Climbers 8 secs Crunches with legs in the air 8 secs Side Crunches 8 secs Close Hand Pushups 8 secs 8 Sky Jumpers 8 secs Over head hand clap 8 secs 9 Leg Ups 8 secs Ski Jumpers 8 secs 0 Reverse Lunges 8 secs Jumping Jacks 8 secs Jumping Jacks 8 secs Squats 8 secs Actual Completion Time (In Minutes) page

35 Friday Mountain Climbers 8 secs Jumping Jacks 8 secs Squats 8 secs Ski Jumpers 8 secs Sky Jumpers 8 secs Reverse Lunges 8 secs Crunches with legs in the air 8 secs Leg Ups 8 secs Actual Completion Time (In Minutes) page

36 Friday 8 Close Hand Pushups 8 secs Jumping Jacks 8 secs 9 Wide arm Pushups 8 secs Over head hand clap 8 secs 0 Side Crunches 8 secs Russian Twist 8 secs Oblique Situps 8 secs Actual Completion Time (In Minutes) page

37 Saturday Jump Rope for minutes - Do This times page

38 Day Fitness page 8

6 Week Body Transformation At Home Workouts

6 Week Body Transformation At Home Workouts 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

Women s 6-8 Minute Workout

Women s 6-8 Minute Workout Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the

More information

Personal Fitness Plan

Personal Fitness Plan Personal Fitness Plan 7 th Grade 1 week plan/1 week food log Name Period 0 1 2 3 4 5 6 7 Date When you complete this project, you will accomplish the following: Set specific short-term and long-term personal

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

Stick with the program!

Stick with the program! Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged

More information

FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015

FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015 FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015 MONDAY GLUTES / ABS WEEK THREE WEEK FOUR SQUATS: 3 X 10 WEIGHTED HIP THRUSTS: 3 X 20 DEADLIFTS: 3 X 10 SINGLE-LEG SQUAT: 3 X 10 BAND SIDE-STEPS

More information

Female Fat Loss Over Forty. Female Fat Loss Over Forty. Interval Training With Audio Tracks

Female Fat Loss Over Forty. Female Fat Loss Over Forty. Interval Training With Audio Tracks Female Fat Loss Over Forty Interval Training With Audio Tracks 1 Long slow cardio will not get you the body of your dreams! You need to step up the pace and decrease your workout time. Interval training

More information

Beginner Health Workout

Beginner Health Workout Note: This 12-week program is designed for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts

More information

Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training Your -Week -for-life Schedule Week Week Week 3 Week Week Week Week Week Week Week Week Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Day Day Day Day Day Day 3 Day 3 Day Day Day Day Day

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

live shredded the DIET+WORKOUT GUIDE PHASE 1 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED

live shredded the DIET+WORKOUT GUIDE PHASE 1 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED the live shredded DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED TEAM MUSCLEPHARM OBI OBADIKE WBFF FITNESS ICON THE WORLDS MOST RIPPED FITNESS MODEL

More information

Strength Training for Distance Runners

Strength Training for Distance Runners Strength Training for Distance Runners Drills, core and workouts to keep your athletes healthy and strong By Forest Braden UCLA Track and Field Overview Drills Team Indiana Elite Drills. Core Medicine

More information

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday

More information

SCHS CROSS COUNTRY SUMMER TRAINING

SCHS CROSS COUNTRY SUMMER TRAINING SCHS CROSS COUNTRY SUMMER TRAINING Welcome to the summer training program. This is a nine week program designed to elevate your mileage slowly and build your fitness so you ll be able to hit the ground

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

My Office Control Journal

My Office Control Journal My Office Control Journal C 2001 FlyLady & Co. Inc Copyright 2004 All rights reserved; FlyLady and Company Inc. How to Build Good Work Habits As SHEs we pride ourselves in working well under pressure.

More information

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the

More information

Training for Volleyball Suggested Workout Routines For Maximum Results

Training for Volleyball Suggested Workout Routines For Maximum Results As part of your purchase I am supplying you with several workout routines to add to your current routine. If you are a coach, I also included circuit training routines for you to maximize your practices/workout

More information

90 Day Stomach Sculpt Abs Challenge by DaShaun Johnson aka The Guru Of Abs

90 Day Stomach Sculpt Abs Challenge by DaShaun Johnson aka The Guru Of Abs When you look in the mirror do you ask yourself: *How do I get a flat stomach? *How do I get a Six Pack? *How do I define aka SCULPT my stomach? *If these are questions you ask yourself then the Guru of

More information

Most Effective Abdominal Exercises

Most Effective Abdominal Exercises The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute

More information

Contents About The Author...3

Contents About The Author...3 Contents About The Author...3 Introduction...4 How It Will Change Your Body Shape?...5 Metabolic Conditioning...6 Exercise Selection...7 Equipment...8 Session One...9 Session Two... 10 Session Three...

More information

2014-2015 TRX WINTER WORKOUT PROGRAM

2014-2015 TRX WINTER WORKOUT PROGRAM 2014-2015 TRX WINTER WORKOUT PROGRAM an easy-to-follow 4-week plan to building a better you in 2015. YOUR PLAN FOR A BETTER YOU On days that you re not doing Suspension Training bodyweight exercise, the

More information

F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility

F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Name: Period #: Date: *Use the recommendations from the Fitness Assessment sheet (pink) to help you customize your four-week workout plan

More information

2011-2012 PRESCHOOL WORSHIP SONGS

2011-2012 PRESCHOOL WORSHIP SONGS 2011-2012 PRESCHOOL WORSHIP SONGS ALL MY HEART I wanna love you, God With all my heart With all my heart I wanna love you, God with all my heart (whistling) I wanna love you, God Like Jesus did Like Jesus

More information

MODERE WEIGHT MANAGEMENT EXERCISE PROGRAM

MODERE WEIGHT MANAGEMENT EXERCISE PROGRAM Congratulations on taking your health, fitness and body composition to the next level! Long term weight loss is impossible without a sustainable exercise routine. The Modere Weight Management Exercise

More information

SHELL INDUSTRIAL APTITUDE BATTERY PREPARATION GUIDE

SHELL INDUSTRIAL APTITUDE BATTERY PREPARATION GUIDE SHELL INDUSTRIAL APTITUDE BATTERY PREPARATION GUIDE 2011 Valtera Corporation. All rights reserved. TABLE OF CONTENTS OPERATIONS AND MAINTENANCE JOB REQUIREMENTS... 1 TEST PREPARATION... 2 USE OF INDUSTRIAL

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

NoSkinnies.com Workout Breakdown

NoSkinnies.com Workout Breakdown Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

Belly Fat How to lose the stubborn fat around your belly, thighs & butts

Belly Fat How to lose the stubborn fat around your belly, thighs & butts Burn Away Belly Fat How to lose the stubborn fat around your belly, thighs & butts An ebook by How to Burn Fat From Belly, Butts & Thighs One of the most common questions we get is how to lose fat from

More information

get swole the DIET+WORKOUT GUIDE PHASE 3 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GAIN MUSCLE MASS

get swole the DIET+WORKOUT GUIDE PHASE 3 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GAIN MUSCLE MASS the get swole DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GAIN MUSCLE MASS TEAM MUSCLEPHARM LIND WALTER WBFF FITNESS ICON PHASE 3 OF 3 4 WEEK PLAN the get swole

More information

10k. 8-week training program

10k. 8-week training program 10k 8-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E F I

More information

Don t perform any exercise without first learning the movement. Always do a warmup prior to these exercises.

Don t perform any exercise without first learning the movement. Always do a warmup prior to these exercises. 1 Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is

More information

ADVANCED CYCLING PROGRAM

ADVANCED CYCLING PROGRAM Ready, Set - GOAL! ADVANCED CYCLING PROGRAM Intensity measured as rate of perceived exertion (RPE) on a scale of 1-10 1-4 = Pace is slow; you re able to hold a conversation 5-6 = Pace is steady; you can

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

The Truth about ab exercises (what really works): By: Alli Kerr. www.thepinkphysique.com 478-254-3220

The Truth about ab exercises (what really works): By: Alli Kerr. www.thepinkphysique.com 478-254-3220 The Truth about ab exercises (what really works): By: Alli Kerr www.thepinkphysique.com 478-254-3220 Copyright 2014 What lady doesn t want a TIGHT TUMMY? The belly is the #1 area of the body that most

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Cruise Line Agencies of Alaska Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Page 1 of 5 Sunday, May 1 07:0-18:0 Monday, May 2 Tuesday, May 3 Wednesday, May 4 Thursday,

More information

THREE SPECIALLY CREATED WORKOUTS

THREE SPECIALLY CREATED WORKOUTS THREE SPECIALLY CREATED WORKOUTS PIERRE POZZUTO, PERSONAL TRAINER One of the UK s most renowned personal trainers, Pierre s celebrity clients include Keira Knightley and Gordon Ramsay. Starting out as

More information

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Cruise Line Agencies of Alaska Cruise Ship Calendar for 06 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL 6: Friday, April 5, 06 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 06 Page

More information

AIR ALERT III: THE COMPLETE VERTICAL JUMP PROGRAM

AIR ALERT III: THE COMPLETE VERTICAL JUMP PROGRAM AIR ALERT III: THE COMPLETE VERTICAL JUMP PROGRAM Introduction For the past 11 years TMT Sports has sold the most popular jump training program on the market, Air Alert II: The Complete Vertical Jump Program

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

Supplemental Activity

Supplemental Activity Materials: Test-Taking Skills Assessment on page 80 in this workbook (page 19 in the student workbook) Test-Taking Tips on page 81 in this workbook (page 20 in the student workbook) Tactics for Studying

More information

DAILY 16 PROGRAM. c. Daily 16 Cool-Down. A series of cool-down exercises that should be used as the final activity of a physical training session.

DAILY 16 PROGRAM. c. Daily 16 Cool-Down. A series of cool-down exercises that should be used as the final activity of a physical training session. DAILY 16 PROGRAM 1. The Daily 16 Program is a comprehensive series of warmup, conditioning, and cool-down exercises. The Daily 16 warmup exercises facilitate gradual distribution of blood flow to the muscles,

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

So quit thinking about the science behind dieting, or what the latest expert said, and concentrate on losing weight with Eat Stop Eat.

So quit thinking about the science behind dieting, or what the latest expert said, and concentrate on losing weight with Eat Stop Eat. How to Eat Stop Eat: The first and most important part of Eat Stop Eat is to agree to stop over thinking weight loss. Stop searching online for the newest reason why you should eat more or less to lose

More information

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. 2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction

More information

Sample Schedule FOUR-TEAM LEAGUE

Sample Schedule FOUR-TEAM LEAGUE Little League Regulation VII requires a league to play not less than two games per week and 12 games per team per season. The sample schedules on the following pages provide adequate games for the situations

More information

#1 3 Rounds For Time: Run 800m 50 Air Squats. #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats. #3 For Time: 200 Air Squats

#1 3 Rounds For Time: Run 800m 50 Air Squats. #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats. #3 For Time: 200 Air Squats Can t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed

More information

What are the specific demands of ultra running on trails and mountainous terrain?

What are the specific demands of ultra running on trails and mountainous terrain? Guide to training for the Montane Lakeland 50 & 100 Many people entering ultra running events will already be accomplished long distance walkers and runners, whilst others may be less experienced. In this

More information

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more

More information

How To Be Active

How To Be Active Be Active Your Way A Guide for Adults Based on the 2008 Physical Activity Guidelines for Americans Be Active, Healthy, and Happy! Be Active Your Way A Guide for Adults Wondering about how much activity

More information

DECEMBER 2015 PTAB Public Hearing Schedule

DECEMBER 2015 PTAB Public Hearing Schedule IPR 2015-00021 Tuesday, December 01, 2015 9:00 AM A ALEXANDRIA, VA 2013-003491 12422863 Tuesday, December 01, 2015 9:00 AM (MST) 14-133 DENVER, CO 2013-003763 11839384 Tuesday, December 01, 2015 9:00 AM

More information

Heavy / Light Workout Routine

Heavy / Light Workout Routine Heavy / Light Workout Routine Bill Kazmaier is one of the strongest men to have ever walked the planet. He lifted in aprimitive era I say that facetiously before triple ply this and uber ply that. Some

More information

Physical Fitness Training. 12 Week Preparation Program

Physical Fitness Training. 12 Week Preparation Program OVERVIEW Physical Fitness Training 12 Week Preparation Program To help prepare you for a career in law enforcement, the Recruitment Team of the Las Vegas Metropolitan Police Department has instituted a

More information

Preparation for High Elevation Hiking Treks

Preparation for High Elevation Hiking Treks Preparation for High Elevation Hiking Treks The recommendations in this document have been prepared for your convenience and should not be interpreted as exhaustive in nature. For comprehensive climb preparation

More information

Additional information >>> HERE <<<

Additional information >>> HERE <<< Additional information >>> HERE http://pdfo.org/xherox/pdx/natu970/ Tags: body recomposition

More information

Muscle Matrix Abdominal Accelerator IFBB Pro Ryan Hughes

Muscle Matrix Abdominal Accelerator IFBB Pro Ryan Hughes THE MUSCLE MATRIX The purpose of the Muscle Matrix is to unlock your absolute peak potential when it comes to building muscle and burning fat. The way you re going to get the best results possible for

More information

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT Carroll University Women s Basketball Program Summer Conditioning Workouts Nicole Salvesen, CSCS Brian Edlbeck, MS, CSCS, NSCA CPT 2009 1 On behalf of the coaches, I would like to welcome to Carroll University

More information

G i r l s a n d H e r o e s B o d y w e i g h t W O D s Official Crossfit named WODs for benchmarks and competition

G i r l s a n d H e r o e s B o d y w e i g h t W O D s Official Crossfit named WODs for benchmarks and competition C r o s s f i t B o d y w e i g h t W o r k o u t s Compiled and edited by Shane Skowron. Version 1.5, 10/21/08 (All workouts require nothing more than a pullup bar, rings, or a jumprope.) Legend: metcon

More information

Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC

Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan.

More information

Fixture List 2018 FIFA World Cup Preliminary Competition

Fixture List 2018 FIFA World Cup Preliminary Competition Fixture List 2018 FIFA World Cup Preliminary Competition MATCHDAY 1 4-6 September 2016 4 September Sunday 18:00 Group C 4 September Sunday 20:45 Group C 4 September Sunday 20:45 Group C 4 September Sunday

More information

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes.

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train

More information

What s the purpose? Our hope for the Gap Year is that throughout it you will learn to pursue Jesus more fully.

What s the purpose? Our hope for the Gap Year is that throughout it you will learn to pursue Jesus more fully. Information Booklet What s the purpose? Our hope for the Gap Year is that throughout it you will learn to pursue Jesus more fully. Throughout the year we ll be exploring exactly what it looks like to follow

More information

July 7, 2015. Video Conference and Training Call

July 7, 2015. Video Conference and Training Call Session #7 July 7, 2015 Video Conference and Training Call Today we covered several exercises for the arms: 1. Standard curl 2. Tricep extension 3. Hammer curl 4. Tricep extension 5. Reverse curl 6. Tricep

More information

Strength and Conditioning Program

Strength and Conditioning Program Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

More information

Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

More information

TO: All Churchill Downs Employees DATE: April 24, 2016 RE: Spring Meet Post Times - Revised. OAKS DAY - FRIDAY, May 06, 2016. Race Post Time Wagering

TO: All Churchill Downs Employees DATE: April 24, 2016 RE: Spring Meet Post Times - Revised. OAKS DAY - FRIDAY, May 06, 2016. Race Post Time Wagering TO: All Churchill Downs Employees DATE: April 24, 2016 RE: Spring Meet Post Times - Revised OAKS DAY - FRIDAY, May 06, 2016 1 10:30AM WPS EX DD P3 2 11:00AM WPS EX DD P3 P4 3 11:30AM WPS EX DD P3 P5 4

More information

Ultimate Beginners Program. @gymnadz

Ultimate Beginners Program. @gymnadz Program @gymnadz Program Guide PROGRAM GOALS This program will give women the opportunity to do short but effecnve exercise rounnes on a daily basis at the comfort of their own home with the use of limited

More information

Garces Memorial High School 2015-2015. Boy s P.E. Period 2. Updated: 10-8-15 10:14 AM

Garces Memorial High School 2015-2015. Boy s P.E. Period 2. Updated: 10-8-15 10:14 AM Garces Memorial High School 2015-2015 Boy s P.E. Period 2 Updated: 10-8-15 10:14 AM Friday, 8-14-15: RAMS Green Sheet Enroll Code: EBP-FFT-ARA Tuesday, 8-18-15: W1 Weight Room Rules and Procedures Physical

More information

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan .. LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike Bike Strength Bike MTB 15:40 0:45 1:10 2:00 2:00 0:45

More information

The Truth about Six Pack Abs

The Truth about Six Pack Abs The Truth about Six Pack Abs by Michael Geary Certified Nutrition Specialist Certified Personal Trainer Founder TruthAboutAbs.com Special thanks to Joanna Puglise for the photography and editing work!

More information

Mission Trip Devotional Guide & Journal

Mission Trip Devotional Guide & Journal Mission Trip Devotional Guide & Journal SOWER Work Mission Bethesda, Ohio *Thank you to Dublin Presbyterian Church 2008 SOWERS for the ideas for this guide and journal. NAME: Mission trip dates: Goals

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea

Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea Dryland Training - 5-18 years old Palo Alto Stanford Aquatics Coach Scott Shea Choosing your Dryland Identify your dryland needs - 4 Step Plan Acknowledge your strengths and weaknesses Define your time

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

PERSONAL TRAINING FITNESS ASSESSMENT

PERSONAL TRAINING FITNESS ASSESSMENT PERSONAL TRAINING FITNESS ASSESSMENT A fitness assessment is a great way to evaluate your current fitness level. It includes a series of measurements that help determine physical fitness and are a great

More information

Stair Workouts Get in Shape: Step up!

Stair Workouts Get in Shape: Step up! Stair Workouts Get in Shape: Step up! Warning: If you feel any knee pains, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Richard Murphy Email: richardmurphyfitness@gmail.com Tel: 085 271 9127 www.facebook.com/richardmurphyfitness

Richard Murphy Email: richardmurphyfitness@gmail.com Tel: 085 271 9127 www.facebook.com/richardmurphyfitness Richard Murphy Email: richardmurphyfitness@gmail.com Tel: 085 271 9127 www.facebook.com/richardmurphyfitness ABOUT ME This is not about me its all about you so I will keep this short. I m Richard although

More information

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg

More information

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2012 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2012 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Cruise Line Agencies of Alaska Cruise Ship Calendar for 0 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL :8 Tuesday, January 0, 0 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 0 Page

More information

COPYRIGHT 2004-2007 All rights reserved

COPYRIGHT 2004-2007 All rights reserved COPYRIGHT 2004-2007 All rights reserved The Truth about Six Pack Abs by Michael Geary Certified Nutrition Specialist Certified Personal Trainer Founder TruthAboutAbs.com & BusyManFitness.com Special thanks

More information

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2013 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2013 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Cruise Line Agencies of Alaska Cruise Ship Calendar for 0 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL 9:5 Friday, January 0, 0 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 0 Page

More information

The 17 Best Last Moment Running Tricks To Help You Run A Marathon Easier And Faster

The 17 Best Last Moment Running Tricks To Help You Run A Marathon Easier And Faster The 17 Best Last Moment Running Tricks To Help You Run A Marathon Easier And Faster November 26, 2015 David Allison Guest Blog: Monica May Will running ever get easier? Do you need help figuring out how

More information

Villanova Football Off-Season Workout

Villanova Football Off-Season Workout Villanova Football Off-Season Workout How you prepare yourself in the off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn

More information

Test B. Calculator allowed. Mathematics test. First name. Last name. School. DCSF no. KEY STAGE LEVELS

Test B. Calculator allowed. Mathematics test. First name. Last name. School. DCSF no. KEY STAGE LEVELS Ma KEY STAGE 2 LEVELS 3 5 Mathematics test Test B Calculator allowed First name Last name School DCSF no. 2010 For marker s use only Page 5 7 9 11 13 15 17 19 21 23 TOTAL Marks These three children appear

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

MODULE THREE WELLNESS PLAN

MODULE THREE WELLNESS PLAN MODULE THREE WELLNESS PLAN Fill in all logs and answer the reflection questions completely with supporting details.. SECTION 1: GOALS Include your goals for each area of wellness before completing the

More information

FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1

FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1 FOOTBALL ATHLETICS COVPAGE F O O T B A L L S T R E N G T H & C O N D I T I O N I N G Page 1 OffSeason Football Football Off-Season 4 Day Push-Pull Split Training Routine Monday Tuesday Wednesday Thursday

More information

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant TRAINING PROGRAM Jeff Galloway has coached over a million runners to their goals. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering

More information

Pamper yourself. Plan ahead. Remember it s important to eat and sleep well. Don t. Don t revise all the time

Pamper yourself. Plan ahead. Remember it s important to eat and sleep well. Don t. Don t revise all the time Plan ahead Do Have your own revision timetable start planning well before exams begin. Your teacher should be able to help. Make your books, notes and essays user-friendly. Use headings, highlighting and

More information

Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th)

Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Monday, March 19 Tuesday, March 20 Thanks for using this 12-week SPRINT Training Plan. Monday and Fridays each

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

Holiday Ad Pricing & Strategy Guide. Driving Holiday Sales Profitably With In-Feed Advertising

Holiday Ad Pricing & Strategy Guide. Driving Holiday Sales Profitably With In-Feed Advertising Holiday Ad Pricing & Strategy Guide Driving Holiday Sales Profitably With In-Feed Advertising 2014 holiday spending is expected to grow 4.1% this year to $616.9 billion, representing almost 2 of the retail

More information

Sport & Recreation. Simple steps to plan your cardio workouts

Sport & Recreation. Simple steps to plan your cardio workouts Sport & Recreation Simple steps to plan your cardio workouts What is it and why would you do it? Getting your heart rate up to certain levels and making your lungs work harder for 20-60 minutes, 3 to 5

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information