It’s not JUST 8 weeks Month 01: Day 02

It’s not JUST 8 weeks Month 01: Day 02” focuses on run preparation and upper-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. For weighted exercises, you should attempt to use at least 10 pounds or more. If this is too difficult, lower your weight.

The Month 01 Program is intended to be completed at least one month prior to shipping to Training Center Cape May. You can see an introduction video to this workout with examples, demonstrations and guidance from our fitness staff below.

 

1) Start every workout with our Dynamic Warm Up
(Please click here to see our Dynamic Warm Up blog)

2) Run 2 miles in under 18 mins. for males 2 miles in under 20 mins. for females

2) Run
2 miles in under 18 mins. for males
2 miles in under 20 mins. for females

 

 

 

 

 

 

 

 

 

3) Bicep Curls Weeks 01 through 04 – Sets: 03 Reps: 15

3) Bicep Curls
Weeks 01 through 04 – Sets: 03 Reps: 15

 

 

 

 

 

 

 

 

 

4) Tricep Extension

4) Tricep Extension
Weeks 01 & 02 – Sets: 02 Reps: 10
Weeks 03 & 04 – Sets: 03 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

5) Front Raise Weeks 01 through 04 – Sets: 03 Reps: 12

5) Front Raise
Weeks 01 through 04 – Sets: 03 Reps: 12

 

 

 

 

 

 

 

 

 

 Bent Over Rows

6) Bent Over Rows
Weeks 01 through 04 – Sets: 03 Reps: 15

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7) Overhead Press Weeks 01 through 04 – Sets: 03 Reps: 15

7) Overhead Press
Weeks 01 through 04 – Sets: 03 Reps: 15

 

 

 

 

 

 

 

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

 

For a video introduction to this workout, please see the YouTube clip below:

 

 

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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