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MetCon Elena

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Monday: Deadlifts and Full Body

Warm Up: Workout: Circuit:


Jog 800m Deadlift: 10-8-5-5-3 30 Second Plank Hold
10 Push Ups (or Knee Push Weighted Lunges: 10-10- 25 Sit Ups
Ups) 10 20 Mountain Climbers
10 Pull Ups (or assisted) Chest Press (Bar or 15 Jump Squats
10 Air Squats Dumbbells): 10-10-10 20 Mountain Climbers
Tricep Push Downs 25 Sit Ups
(Cable): 10-10-10 30 Second Plank Hold

Wednesday: Military Press and Full Body


Warm Up: Workout: Circuit:
Bike 5 Miles Military Press (preferably 4 Rounds
10 Push Ups (or Knee Ups) barbell): 10-8-5-5-3 Jog 400m
10 Pull Ups (or assisted) Dumbbell Rows (bent over 15 Clean and Press
10 Dips (or assisted) bench): 10-10-10 10 Burpees
Preacher Curls: 10-10-10 5 Box Jumps (can sub
Plank Holds (can add jump squats)
weight): 3 Sets of 60
seconds each

Friday: Squats and Full Body


Warm Up: Workout: Circuit:
Elliptical for 15 min on Back Squat: 10-8-5-3-3 50 Jump Ropes
level 3-10 Straight Leg Deadlift 40 Box Jumps
10 Air Squats (light): 10-10-10 30 Thrusters
10 Pull Ups (or assisted) Arnold Press: 10-10-10 20 Burpees
10 Dips (or assisted) Chest Flyes (Cable or 10 Sit Ups
Dumbbells): 10-10-10

Monday: Deadlifts and Full Body


Tuesday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active
Wednesday: Military Press and Full Body
Thursday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active
Friday: Squats and Full Body
Saturday: Rest Day and/or Track 10k Steps
Sunday: Rest Day and/or Track 10k Steps
Warm up: Do 1 to 3 rounds of the following circuit with little to no rest
between exercises.

 Jump squats – 10 reps


 Push-ups – 10 reps
 Walking lunges – 20 total steps
 Inverted rows – 10 reps
 Calf jumps – 10 reps
 Bicycle crunch or leg lifts – 20 reps

Bodyweight PHA workout: Perform 3 to 5 rounds, 3 minutes rest


after each round

 Box jumps – 10 reps


 Feet-elevated push-ups – 15-20 reps
 Reverse lunges – 10 reps each leg
 Reverse-grip chin-up – 10 reps
 Step-ups – 5-10 reps each leg
 Diamond push-ups – 15-20 reps
 Hanging leg raises – 10-15 reps

Equipment muscle-builder: Perform 3 to 5 rounds, 3 minutes rest


after each round

 Clean and press – 5-10 reps


 Weighted walking lunge – 10 reps each leg
 Renegade row – 10 reps
 Goblet squat – 10 reps
 Ab rollout – 10 reps
 Kettlebell front swing – 10 reps

Hybrid routine: Perform 3 to 5 rounds, 3 minutes rest after each round

 Squat jumps – 10 reps


 Renegade rows – 10 reps
 Weighted step-ups – 10 reps
 Plyo push-ups – 10 reps
 One-arm kettlebell push press – 5 each arm
 Hanging twisted leg lift – 5-10 reps each side

Upper/lower split - Upper: Perform 3 to 5 rounds, 3 minutes rest after


each round

 Push-up – 20 reps
 Close-grip pull-up or inverted row – 10-15 reps
 Kettlebell swing – 20 reps
 TRX curl – 10 reps
 TRX triceps press – 10 reps

Lower: Perform 3 to 5 rounds, 3 minutes rest after each round

 Jump split squat – 10 reps each leg


 Goblet squat – 10 reps
 Side lunge – 10 reps each leg
 Farmer’s walk – 20 yards

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