Home Workouts:
7-Day Basic Training Challenge: Timed Body Blast (3 Rounds) Goal: Under 10 Minutes.
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250-yard dash
50 Air Squats
30 Push Ups
Body Weight Boot Camp
Week 1
Monday
3 Rounds, 60 Second Break
Pull Ups 10
Wall Sit 45 seconds
Burpees 10
Decline Push Ups 10
Box Jumps 10
Canoe Crunch 100
Tuesday
3.5k run
Wednesday
Decline Push Ups 20
Pull Ups 11
Wall Sit 50 seconds
Burpees 10
Plyo Push Ups 10
Box Jumps 15
Air Squats 100
Thursday
High Intensity Interval Training (HIIT)
Begin with a two-minute warm up of slow jogging, building in intensity during the last 30 seconds. As
soon as you hit the
2-minute mark, begin sprinting at maximum speed. Imagine that you are being chased by a huge,
hungry dog with very sharp teeth! Pump your arms and move your legs with full strides. Keep
pushing as hard as you can until you hear the 20 second alarm. Then slow to a walk for 10 seconds.
On the alarm begin sprinting again. Your goal this time is to maintain the same speed and
momentum that you did on the first sprint.
Repeat this sequence until you have completed 8 rounds of sprints. Be absolutely determined to not
allow the quality of your sprints to go down from round to round!
Friday
Handstand Push Ups 10
Pull Ups 12
Wall Sit 55 seconds
Heels to Heavens 15
Burpees 10
Box Jumps 15
Sprinter Lunges 100
Week 2
14-Day Para Military Challenge: Circuit Challenge Goal: Under 26 Minutes
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Run 400 Metres
100 Push-Ups
Run 400 Metres
50 Pull Ups
Run 400 Metres
50 Mountain Climbers
Run 400 Metres
100 Air Squats
4 Rounds, 60 Second Break
Monday
Push Ups 20
Pull Ups 10
Wall Sit 45 Seconds
Burpees 10
Decline Push Ups 10
Box Jumps 10
Mountain Climbers 200
Tuesday
2.5k Pack Run (12kgs)
Wednesday
Decline Push Ups 20
Pull Ups 11
Wall Sit 50 Seconds
Burpees 10
Plyo Push Ups 10
Box Jumps 15
Air Squats 100
Thursday
Circuit HIIT
8 Intervals (20 second break)
Jumping Jacks
Jump Squats
Reverse Lunge With a Jump
High Knees
Split Jumps
Repeater Knees (Right)
Repeater Knees (Left)
Heel Tap Jumps
Friday
Handstand Push Ups 10
Pull Ups 12
Wall Sit 55 Seconds
Heels to the Heavens 15
Burpees 10
Box Jumps 15
Sprinter Lunges 100
Week 3
Monday
Tuesday
Wednesday
Thursday
Friday