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Shawna Cole 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)		 1.60 mi
Performed as RX
Shawna Cole 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		 1h 13m 00s
Performed as RX
Shawna Cole 04/29/2020 G2 GYM Strength-Lower Body 1Squat
Sets3Reps10
TargetsQuads, 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.

2Lunge
Sets3Reps10 each side
TargetsQuads, 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.

3Pistol squat(or single-legbox/chair squat)
Sets3Reps10 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.

4Good morning
Sets3Reps10
TargetsHamstrings 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
Sets3Reps10 each side
TargetsHamstrings 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.

6Side lunge
Sets3Reps10 each side
TargetsAbductors

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.

7Calf raise
Sets3Reps15
TargetsHamstrings and glutes

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

8Glute bridge
Sets3Reps10
TargetsHamstrings 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.

9Stiff-leg deadlift
Sets3Reps10
TargetsHamstrings 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.		 42m 00s
Performed as RX
Shawna Cole 04/28/2020 G2 GYM 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		 45m 00s
Performed as RX
Shawna Cole 04/24/2020 G2 GYM Distance Run 4 mile run 1h 26m 00s
Performed as RX
Shawna Cole 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



 27m 00s
Performed as RX
Shawna Cole 04/22/2020 G2 GYM Legs, Glutes, & Abs 40 min Leg, Glutes, and Abs Strength Workout

3 min warm up (in video)

Choose either dumbbells, kettlebells, or wear IOTV for leg portions

https://youtu.be/xjNBcpE6Wsc		 1h 4m 00s
Performed as RX
Shawna Cole 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		 24m 00s
Performed as RX
Shawna Cole 04/20/2020 G2 GYM Hill Repeats-Downhill 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 downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

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




 8 reps
Performed as RX
Shawna Cole 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)		 1h 24m 00s
Performed as RX
Shawna Cole 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.		 51m 00s
Performed as RX
Shawna Cole 04/14/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 1h 2m 04s
Performed as RX
Shawna Cole 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
Shawna Cole 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		 18m 20s
Performed as RX
Shawna Cole 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 46m 25s
Performed as RX
Shawna Cole 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.
 6 reps
Performed as RX
Shawna Cole 04/03/2020 G2 GYM None 30 minute distance run

 1.60 mi
Workout Scaled
Shawna Cole 04/01/2020 G2 GYM Fat Burning HIIT Workout 20s On, 10 Off x 3 rounds per exercise:

3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats

**Water Break**

Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks		 43m 16s
Workout Scaled
Shawna Cole 03/31/2020 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		 16m 07s
Performed as RX
Shawna Cole 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 1h 7m 13s
Workout Scaled
Shawna Cole 03/27/2020 G2 GYM None 2.5 Mile Run

Modified/Scaled:
3.25 Mile Walk
8 Mile Bike		 37m 13s
Workout Scaled
Shawna Cole 03/26/2020 G2 GYM None Three Rounds:

20 One-Legged Squats (10 each leg)
10 Push-Ups
20 Bodyweight Squats
10 Dips (Chair or Stool)
20 Walking Lunges (10 each leg)
30 Second Plank

Modified/scaled (For Profiles):

20 Bodyweight half-squat
10 Six point Push-Ups
20 Bodyweight half-squat
10 No weight rear triceps extensions
20 Walking half-lunges (10 each leg)
30 Crunches		 22m 37s
Workout Scaled
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