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Shawna Cole 06/09/2020 G2 GYM 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		 54m 00s
Performed as RX
Shawna Cole 06/09/2020 G2 GYM 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		 45m 00s
Performed as RX
Shawna Cole 06/05/2020 G2 GYM 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		 48m 00s
Performed as RX
Shawna Cole 06/04/2020 G2 GYM 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		 1h 36m 00s
Performed as RX
Shawna Cole 06/03/2020 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 06/02/2020 G2 GYM 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.		 1h 2m 00s
Performed as RX
Shawna Cole 06/01/2020 G2 GYM 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


 4 reps
Performed as RX
Shawna Cole 05/29/2020 G2 GYM 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

 50m 00s
Performed as RX
Shawna Cole 05/28/2020 G2 GYM 60:120s 60 sec sprint
120 sec jog

8-10 rounds		 7 reps
Performed as RX
Shawna Cole 05/28/2020 G2 GYM 60:120s 60 sec sprint
120 sec jog

8-10 rounds		 7 reps
Performed as RX
Shawna Cole 05/27/2020 G2 GYM 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		 1h 12m 00s
Performed as RX
Shawna Cole 05/26/2020 G2 GYM Run Day Consistent 30 minute run

Only rule, don't walk (unless hurt or profile stating to do so)		 1.60 mi
Performed as RX
Shawna Cole 05/21/2020 None 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		 50m 00s
Performed as RX
Shawna Cole 05/20/2020 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 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.

 10 reps
Performed as RX
Shawna Cole 05/19/2020 G2 GYM 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




 1 reps
Performed as RX
Shawna Cole 05/18/2020 G2 GYM 30 Minute Full Body Power Yoga The following is the link to the workout:

https://youtu.be/ZM51JJdVl9g		 30m 00s
Performed as RX
Shawna Cole 05/15/2020 G2 GYM 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
 5 reps
Performed as RX
Shawna Cole 05/14/2020 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)





 47m 00s
Performed as RX
Shawna Cole 05/13/2020 G2 GYM Home Leg Workout Repeat 3x

1. Squat Lunge- 30 seconds
Alternates between a squat jump and a jump lunge

2. Bulgarian split squats- 10 each leg
Prop one leg up on a chair/bench

3. Lunges- 10 each leg
Rest hands behind head, fingers interlocked to maintain posture

4. Jump Squats- 14x
Work on explosion. Low squat to jumping up as high as you can. Try to land softly. Adjust as needed

5. Jumping jacks- 40x

6. Squats- 20x
Quality over quantity. Work on low form. Add a pause at bottom for added difficulty. Again, hands behind head

7. Side squat (lunge)- 10 each leg
Maintain hands behind head

8. Crab Walk- 20 feet laterally
Set into low squat position, hands behind head. Maintain position and squat walk laterally 20ft. Return facing same direction to work opposite side.

9. Calf raises- 15 each leg
Use a bar or wall for assistance

10. Wall sit- 45 sec

 47m 00s
Performed as RX
Shawna Cole 05/12/2020 G2 GYM Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 30m 00s
Performed as RX
Shawna Cole 05/11/2020 G2 GYM Run your race Total is all about how far you can go (Not to exceed 5 miles).

Do your best to maintain your 2 mile pace and see how far you can run.

Record your mileage for the day. This isnt a race, just a maintainer. Your goal is not to exceed 5 miles		 1.50 mi
Performed as RX
Shawna Cole 05/11/2020 G2 GYM Run your race Total is all about how far you can go (Not to exceed 5 miles).

Do your best to maintain your 2 mile pace and see how far you can run.

Record your mileage for the day. This isnt a race, just a maintainer. Your goal is not to exceed 5 miles		 1.50 mi
Performed as RX
Shawna Cole 05/06/2020 G2 GYM Upper Body https://youtu.be/1RbdiqZHg3s

Do workout 2 times		 32m 00s
Performed as RX
Shawna Cole 05/05/2020 G2 GYM Aerobic Movement 10 minute Run
2 minute stretch

3 times total		 1 reps
Performed as RX
Shawna Cole 05/04/2020 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 8m 00s
Performed as RX
12Next