It’s not JUST 8 weeeks Month 02: Days 01 & 04

It’s not JUST 8 weeks Month 02: Days 01 & 04” focuses on run preparation and full-body strength training. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the corresponding reps and sets for each week listed under the exercise image.
You can see an introduction video to this workout with examples, demonstrations and guidance from our fitness staff below.

1) Dynamic Warm Up
(Please follow this link to our Dynamic Warm Up blog)

2) Run Weeks 01 & 02 – 10 mins. Weeks 03 & 04 – 15 mins.

2) Run
Weeks 01 & 02 – 10 mins.
Weeks 03 & 04 – 15 mins.

 

 

 

 

 

 

 

 

3) Burpees Weeks 01 & 02 – Sets: 02 Reps: 10 Weeks 03 & 04 – Sets: 03 Reps: 10

3) Burpees
Weeks 01 & 02 – Sets: 02 Reps: 10
Weeks 03 & 04 – Sets: 03 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

4) Forward Lunge Weeks 01 & 02 – Sets: 02 Reps: 15 Weeks 03 & 04 – Sets: 02 Reps: 15

4) Forward Lunge
Weeks 01 & 02 – Sets: 02 Reps: 15
Weeks 03 & 04 – Sets: 02 Reps: 15

 

 

 

 

 

 

 

 

 

 

5) Calf Raises off Stairs Weeks 01 & 02 – Sets: 02 Reps: 15 Weeks 03 & 04 – Sets: 02 Reps: 25

5) Calf Raises off Stairs
Weeks 01 & 02 – Sets: 02 Reps: 15
Weeks 03 & 04 – Sets: 02 Reps: 25

 

 

 

 

 

 

 

 

 

 

 

6) Plank Weeks 01 & 02 – Sets: 02 Reps: 20 second hold Weeks 03 & 04 – Sets: 02 Reps: 20 second hold

6) Plank
Weeks 01 & 02 – Sets: 02 Reps: 20 second hold
Weeks 03 & 04 – Sets: 02 Reps: 20 second hold

 

 

 

 

 

 

 

 

7) Russian Twists Weeks 01 & 02 – Sets: 02 Reps: 20 Weeks 03 & 04 – Sets: 02 Reps: 20 w/ weight

7) Russian Twists
Weeks 01 & 02 – Sets: 02 Reps: 20
Weeks 03 & 04 – Sets: 02 Reps: 20 w/ weight

 

 

 

 

 

 

 

 

 

 

 

 

 

8) Overhead Triceps Extensions w/ weight (approximately 5 to 10 pounds) Weeks 01 & 02 – Sets: 02 Reps: 10 Weeks 03 & 04 – Sets: 02 Reps: 12

8) Overhead Triceps Extensions w/ weight (approximately 5 to 10 pounds)
Weeks 01 & 02 – Sets: 02 Reps: 10
Weeks 03 & 04 – Sets: 02 Reps: 12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9) Pushups Weeks 01 through 04 – Sets: 02 Reps: 15

9) Pushups
Weeks 01 through 04 – Sets: 02 Reps: 15

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10) Plank Pushups Weeks 01 through 04 – Sets: 02 Reps: 10

10) Plank Pushups
Weeks 01 through 04 – Sets: 02 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

Pull_up

11) Pull Ups
Weeks 01 through 04 – Sets: 01 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

12) Recovery Routine
(Please click here to see our Recovery Routine blog)

 

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

 

For an summary of this entire program, please navigate to our Program Overview.

 

For a video introduction of this work out, please see below:

 

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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One Response

  1. John C says:

    I can tell you about the “old days” when it was random, usually frequent, sometimes violent “working out” episodes at basic training. Maybe because I was in the honor guard, it was worse. But back then, DI’s would have no worry of abusing you, picking you up and tacking you to the wall, kicking you when you were down, etc. Point was to try to break you- because if you broke in basic training, what would happen when you were out there in the field for real?