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Dalton Kalas 05/01/2020 G2 GYM Aerobic/Anaerobic Conditioning 30 Minute Distance Run

Water break/Rest to bring heart rate down (2-3 min)

Finish with a 300 yd shuttle run (should be a sprint) following your 30 minutes (50yds x 6 down/back)		 4.00 mi
Performed as RX
Dalton Kalas 04/30/2020 G2 GYM Abs for April 25 V-ups
30 X-ups (15 each side)
Start in a lying X position and raise yourself up
touching hand to opposite toe
50 Russian twists (25 each side)
20 Bicycles (10 each side)
Slow pause in the middle)
1 min Hollow hold
90 sec Elbow plank
90 sec Right side plank
90 sec Left side plank

Repeat 3x		 45m 00s
Performed as RX
Dalton Kalas 04/24/2020 G2 GYM Distance Run 4 mile run 35m 00s
Performed as RX
Dalton Kalas 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 20m 00s
Performed as RX
Dalton Kalas 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 20m 00s
Performed as RX
Dalton Kalas 04/17/2020 G2 GYM 1000 Calorie Burn Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)		 60m 00s
Performed as RX
Dalton Kalas 04/15/2020 G2 GYM Upper Body 1- Clap Press-up (Push up)

Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end.

Sets:3

Reps:3

Rest:15 secs

Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration


2-Decline Press-up (Push up)

Don't have a bench? Just use your stairs or a chair.

Sets:3

Reps:8

Rest:15 secs

Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.


3- Narrow Press-up


Sets:3

Reps:To failure

Rest:15 secs

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time.


4- Isometric Chest Squeeze

Sets:3

Reps:30 secs

Rest:120 secs

Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax.

5- Lateral Raise to Front Raise

Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end.

Sets:3

Reps:10

Rest:15 secs

Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence.


6-Dumbbell Standing Shoulder Press

Sets:3

Reps:10

Rest:120 secs

Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.		 40m 00s
Performed as RX
Dalton Kalas 04/09/2020 G2 GYM Yoga Today you get a choice!
20 minute workout

Choose between:

1. Intense Abs and Core Burn
https://youtu.be/W2dVKri8qAo

OR

2. Full Body Power
https://youtu.be/3WxXSIFrta0		 1 reps
Performed as RX
Dalton Kalas 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 20m 00s
Performed as RX
Dalton Kalas 04/06/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading uphill. Sprint Uphill, at a nearly all-out speed. Walk back down and rest until youve completely recovered, then go again.

Start with 6-8 repetitions and work up to as many as 20listen to your body and stop when you feel like you can do no more or you feel pain.
 10 reps
Performed as RX