Boys looking to get in better shape this summer…here you go.
This month-long workout is intended to get you into shape quickly; therefore they are all high intensity. They are intended to be done in their entirety, meaning do the entire workout! I 30-45 minute workout (not including pre-stretching time). All require only 4 days of high intensity training. If you are not sure how far something is, go to www.mapmyrun.com. It is a free website that not only lets you keep track of the distance you have run but Map It as well. Lastly, if you have access to a track or football field that would be ideal.
THE SCHEDULE
Day 1
Rest!
Day 2: 300 Home Edition
*Each exercise is done in sets of 30 Increase repetitions if to easy, but wait until entire exercise is complete. **
-1 Mile Run (timed)
- Regular Pushups
- ½ Crunches
- Alternating Lunges
- Explosion Pushups
- Ultimate Crunches
- V-Ups
- Alternating Pushups
- Alternating Ultimate Crunches
- Pull-ups, If You Have A Bar, Otherwise Do Diamond PUSHUPS. (Yes 30! Pull-Ups)
- Ultimate Crunches
-1 Mile Run (Jog)
Day 3: Timed Sprint Intervals
Find yourself a good 3-4 mile route
Jog for 1 minute.
Sprint for 20 seconds.
Repeat for a total of 10 minutes.
-Abs & Arm WO # 1
Jog for 1 minute.
Sprint for 20 seconds
Repeat for a total of 10 minutes.
-Abs & Arm WO # 1
Day 4
Rest!
Day 5: Field Sprints
A Football field is perfect but any 50 or 100 yard distance will do
- Sprint 50 yards, do 25 ultimate crunches.
- Repeat
- Sprint 50 yards, do 25 Diamond Pushups.
- Repeat
- Sprint 50 yards, do 25 1/2 crunches.
- Repeat
- Sprint 50 yards, do 25 Regular Pushups.
- Repeat
- Sprint 50 yards, do 25 Marine Corps crunches.
- Repeat
- Sprint 50 yards do, 25 Wide arm Pushups.
- Repeat
-Break 5 Minutes
- Repeat # 1-12
Day 6
-3 Mile Run (timed)
-Abs & Arm WO (Pick 2 to do.)
Day 7
Rest!
Exercise Description
Ultimate Crunch: Lie flat on your back with legs and arms 6 inches above ground; attempt to fold yourself in half, by bring both legs up and arms reaching to touch toes.
Alt. Ultimate Crunch: Basically the same as ultimate crunch, except 1 leg at a time. I.E. Bring left leg up and reach for toe with right arm.
½ Crunch: Crunches with your legs up, with 90 degree bends.
Alternating Lunges: Continuous lunges
Explosion Push Ups: Regular push-ups except push yourself off the ground on the way up.
Alternating Push Ups: Start in a normal push up position, then position right hand slightly forward, and left hand slightly backward. Go down, on the push back up, slide the left hand forward and the right hand backward. This should be a fast motion and continuous.
Abs & Arm Workouts
Abs and Arm Workout (WO) #1
- 30 Explosion Pushups
- 30 Ultimate Crunches
- 30 Alternating Push Ups
- 30 V-Ups
- 30 Regular Pushups
- 30 Marine Corps Crunches
Abs and Arm Workout (WO) #2
- 20 Ultimate Crunches
- 20 Regular PUSHUPS
- 20 ½ Crunches
- 20 Diamonds
- 20 Alt. Ultimate Crunches
- 20 Explosion PUSHUPS
Abs and Arm Workout (WO) #3
- 20 Ultimate Crunches
- 30 ½ Crunches
- 40 Twist (each side)
- 40 Twist (each side)
- 30 ½ Crunches
- 20 Ultimate