It’s not JUST 8 weeks Month 03: Days 01 & 05

This is Day 01 and Day 05 of the “It’s not JUST 8 weeks: workout.” You’ll workout six days straight, and the seventh day will be a rest day. Day 01 and Day 05 focus on calisthenics and plyometrics, which are critical to building muscle memory and the speed necessary to perform the physical fitness assessment.

Each exercise has a number of sets associated with it indicating the number of times you’ll do the corresponding repetitions for the exercise. The repetitions or time determine how long or how many times you’ll do a given exercise in a set. For example, 10 pushups will equal one set. You’ll only rest long enough in between sets to catch your breath prior to moving on to the next exercise.

You can see an introduction video to this workout with examples, demonstrations and guidance from our fitness staff below.

Workouts 01 & 05:

1) Jump Rope
(If you have no jump rope or are not good at jumping rope, simulate it.)
Sets: 01Time: 02 mins.

2) High knees

2) High knees
Sets: 02 Time: 30 secs.

3)      Dynamic Warm Up

(Please click on the link for the Dynamic Warm Up)

4)Pushups  (If regular pushups are too difficult use a table, steps or chair)  Sets: 03 Repetitions: 10

4) Pushups
(If regular pushups are too difficult use a table, steps or chair)
Sets: 03 Repetitions: 10

 

5)Crunches Sets: 02 Reps: 25

5) Crunches
Sets: 02 Reps: 25

6)Bridge Sets: 03 Reps: 10 (hold each rep for 10 seconds)

6) Bridge
Sets: 03 Reps: 10 (hold each rep for 10 seconds)

 

7) Futter Kicks

7) Futter Kicks
Sets: 02 Reps: 25

 

8) Calf raises

8) Calf raises
Sets: 02 Reps: 25

9) Squats

   10)      Recovery stretches
(Please click on the link for the Dynamic Warm Up)

Click here for an overview of this entire program.

Remember, it’s not JUST 8 weeks. It’s the challenge and opportunity of a lifetime. Come Ready.

 Important note: Please consult a physician prior to beginning any exercise regimen or program. Be safe.

Workout designed by Kristy Graul, ATC, and Sherilyn Neri, MS, ATC

 

 

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