Week 7 Work-out

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!

Work-Out 1(Compare to week 4)

4 rounds for time of:

¼ mile run

Alternatives: If you can’t run; then just walk. If a ¼ mile is too far, lessen the distance, but write it down so you can compare this work out to future ones

60 lbs Overhead squat x15 reps: use the barbell (big bar) if possible, or dumbbells will be fine too (60 lbs would be a 30lbs dumbbell in each hand).

Alternatives: use a lesser weight or just bodyweight squats with hands in overhead position, or to make it tougher use more weight!

Work out 2(Compare to week 1)

Body-Weight Push/Pull

· Five rounds for max reps (each round go to failure on exercise)

· Push-ups and Pull ups

o Alternatives: If you can only do 2 or 3 rounds, that’s ok! Write it down and try more next time around!

§ If you can’t do push-ups do modified pushups; try one of these alternatives (progressively gets easier)

· Modified push-ups (girl push-up)

· Incline push-up (feet on ground while pushing up against a chair/bench)

· Wall pushes ( stand upright facing 2-3 feet away from wall “fall into wall” and push back to up right)

§ If you can’t do pull-ups try one of these alternatives (progressively gets easier)

· Cheater pull up (swing your feet to give momentum)

· Jump pull-up (start with feet planted on ground hands in pull up position, jump up to chin over bar and slowly lower self down)

· Chair assisted (put your feet on a chair and use you legs to help yourself up)

§ Machine lat-pull downs

Work-Out 3 (compare to week 4)

Complete as many rounds as possible in 15 minutes of:

Bike 400 meters (quarter mile)

15 Push-ups

Alternatives: push-up alternatives. If you go to hard you may fatigue before the 15 minutes. However, this is designed to push as hard as you can if you need to take a breather between rounds, do so, but keep it as short as possible. Work hard, go at your own pace!