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Lunge + Shoulder Press: 12 repetitions each leg
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Reverse Lunge + Front Raise: 12 repetitions each leg
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Reverse Lunge + Front Raise: 12 repetitions each leg
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Squat + Lateral Raise: 12 reptitions
Squat + Upright Row: 20 repetitions
Pop Squats: 20 repetitions (Start with feet together. Jump out into a squat and then jump back to feet together. As a default, take out the jump and perform a squat.)
Rest 60 seconds. -
Jumping Lunges: 12 repetitions each leg (take out the jump if necessary)
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Time to eat and sleep
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Squat + Curl + Shoulder Press: 12 repetitions
Squat + Shoulder Press: 12 repetitions
Squat Jump: 20 repetitions (take out the jump if necessary)
Rest 60-120 seconds. -
Squat + Curl + Shoulder Press: 12 repetitions
Squat + Shoulder Press: 12 repetitions
Squat Jump: 20 repetitions (take out the jump if necessary)
Rest 60-120 seconds. -
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Working with the coach
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Lunge + Shoulder Press: 12 repetitions each leg
Reverse Lunge + Front Raise: 12 repetitions each leg -
Cut all steps in half
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Collect all data
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Circuit 1: 4 rounds Squat + Curl + Shoulder Press: 12 repetitions
Squat + Shoulder Press: 12 repetitions
Squat Jump: 20 repetitions (take out the jump if necessary)
Rest 60-120 seconds. -
Crunch + Chest Fly: 12 repetitions
Wide Grip Push-Ups: 20 repetitions
Inch worms: 20 repetitions (default exercise is a plank for 45-60 seconds)
Rest 60 seconds. -
Hiking day
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Last day of the course
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BBQ at the park
