G2

10 Min Cardio of your choice then 5-10 Min of stretching

Shoulders

1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.

Superset: 15 dumbbell punches

2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.

Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).

3. Military Press- 4 sets of 10
- This can be done with barbell or cable

Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.

4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.

Superset: 15 Upright Rows

5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.

Superset: Med ball raise- 20 secs non stop

Be sure to refocus stretching towards the shoulders that you just worked.

I will post a picture in the chat so you have examples of the exercises.

Supersets are not required. Just an added difficulty if you would like an added challenge.

G2

5-10 min jog

None

2 mile run

After each 1/4 mile (or 1 lap around Cowan) stop and do:
75 jumping jacks
30 mountain climbers (2 count)
20 sit ups (hands behind head)

8 laps at Cowan= 2 miles

G2

Climbing Drills

Climbing Drill1
Exercise 1: Straight-Arm Pull
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

Climbing Drill2
Exercise 1: Flexed-Arm Hang
Exercise 2: Heel Hook
Exercise 3: Pull-Up
Exercise 4: Leg Tuck
Exercise 5: Alternating Grip Pull-Up

45 sec elbow plank
45 sec hollow hold
Repeat x1

5 reps each

If you need help, do with partner or with resistance bands.

BeaverFIt or the other fit box in front of the company are both open and have resistance bands

Add "1 Rep" for complete

G2

Distance run

4 mile run

Take your 2 mile APFT time and double it. Your goal is to stay within that window of time.

8 laps + 41 ft = 2 miles at Cowan Stadium

G2

Chest Focused Workout At Home

-Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods

The website has videos and further instructions

https://www.google.com/amp/s/www.fitbod.me/blog/at-home-upper-body-workouts%3fformat=amp

G2

Strength-Lower Body

1 Squat
Sets3 Reps10
Targets Quads, hamstrings and glutes

Stand with your feet hip-width apart. Keeping your chest up and back straight throughout, bend your knees and lower, pushing your hips back until your thighs are parallel to the ground. Then drive through your heels to return to standing.

2 Lunge
Sets3 Reps10 each side
Targets Quads, hamstrings and glutes

From standing, take a big step forwards with your right foot and lower until both your knees are bent at 90. Push back up through your right foot to standing. Do all your reps on one leg, then switch to the other.

3 Pistol squat(or single-legbox/chair squat)
Sets3 Reps10 each side
TargetsQuads, hamstrings and glutes

The pistol squat is perhaps the toughest bodyweight variation of the squat. Stand on one leg and drop into a deep squat, pointing the raised leg out straight out in front of you.

If you cant do this, dont worry its really tough. Instead do a single-leg box squat. Stand close to but facing away from a box or any surface thats around 40cm off the ground and can take your weight. Lift one leg in front of you and slowly sit back into a squat until youre sitting on the box, then stand back up. Do all your reps on one leg, then switch to the other.

4 Good morning
Sets3 Reps10
Targets Hamstrings and glutes

Stand with your feet shoulder-width apart and your hands behind your head. Bend forwards, hinging at the hips, until you feel a slight stretch in your hamstrings, then reverse the movement to stand back up.

5 Donkey kick
Sets3 Reps10 each side
Targets Hamstrings and glutes

Get on all fours with your hands under your shoulders and your knees on the floor under your hips. Engage your core and lift one leg behind you, keeping your knee bent so the sole of your foot ends up facing the ceiling. Bring your leg back down slowly. Do all your reps on one leg, then switch.

6 Side lunge
Sets3 Reps10 each side
Targets Abductors

From standing take a big step to one side and lower until the knee on your leading leg is bent at 90, keeping your trailing leg straight. Push back up to standing. Do all your reps on one side, then switch.

7 Calf raise
Sets3 Reps15
Targets Hamstrings and glutes

From standing, raise your heels off the ground until you are standing on your toes, then lower under control.

8 Glute bridge
Sets3 Reps10
Targets Hamstrings and glutes

Lie on your back with your knees bent and feet planted close to your glutes. Raise your hips until you form a straight line with your body from your knees to your neck, pause for a moment, then lower back to the start.

9 Stiff-leg deadlift
Sets3 Reps10
Targets Hamstrings and glutes

Youll need some kind of weight for this one, whether thats a set of dumbbells or a DIY alternative. Stand holding a weight in each hand with your knees slightly bent. Keep this slight bend in your knees throughout. Bend at the hips to lower the weights, keeping them close to your legs and your back straight. When you feel a stretch in your hamstrings, slowly straighten back up.

Use IOTV for weight on this workout or standard weights if available

For reference:
https://www.coachmag.co.uk/leg-workouts/8036/do-this-leg-workout-at-home-to-strengthen-your-lower-body

G2

10-15 min jog

Run Day

2 x 200 with 200 meter jog in between
2 x 400 with 400 meter jog in between
1 x 800 with 400 meter job in between
2 x 200 with 200 meter jog in between
2 x 400 with 400 meter jog in between

10-15 min jog/walk

Difficulty: Intermediate

Post "4" once complete

G2

As shown in Video

None

(All tempos in Video)
PART 1 - BODYBUILDING
4 sets x 12 15 reps each
1A - TEMPO WEIGHTED SQUATS
1B BULGARIAN SPLIT SQUATS
1C BANDED LATERAL RAISES

4 sets x 12 15 reps each
2A BANDED PUSH UPS
2B BENCH DIPS
2C BANDED BICEP CURLS

PART 2 - METCON
27 - 21 15 - 9
HIGH KNEES
MILITARY SQUAT JUMPS (alternative Normal Squats) BURPEES
PLANK SUPERMAN (ELBOWS)
(Adv: use backpack or weighted vest)

PART 3 - METCON
40 X JUMP LUNGES
40 X PUSH UPS
40 X LEG RAISES
40SEC REST
30 X JUMP LUNGES
30 X PUSH UPS
30 X LEG RAISES
30SEC REST
20 X JUMP LUNGES
20 X PUSH UPS
20 X LEG RAISES
10 X JUMP LUNGES
10 X PUSH UPS
10 X LEG RAISES

For reference:

https://youtu.be/r6Rle5hK1cQ

All weights can be adjusted with IOTV weights or anything you have to use

G2

5-10 min jog

60:120s

60 sec sprint
120 sec jog

8-10 rounds

Try jogging for your 120s slow down. If you can't then walk that part

G2

None

3 rounds:

-75 jumping jacks
-15 burpees
-15 push ups
-Run in place as fast as you can for 30 sec
-15 chair dips
-20 mountain climbers
-30 crunches

This is supposed to be fast pace but remember form

Try to only break for rest/water in between rounds