Week 1, Day 7

Skill & Strength:
Rest Day


Conditioning:
Stairs


Endurance:
Rest Day

Week 1 , Day 6

Skill & Strength:
Mobility and Prehab


Conditioning:
Homework
"At Home 1"
5 Rounds...
12ea 1-Leg Hip Bridges (one foot on the Dumbell which is on end)
12ea Lateral Pushup (One hand on the Dumbell, still on end, The other hand on the floor - alternate back and forth)
15 Squats (hold One Dumbell)
15 Deadlifts (using one Dumbell)
20ea Mountain Climbers

or
Class
or
Sand workout


Endurance:
Rest Day

Week 1, Day 5

Skill & Strength:
Rest Day


Conditioning:
Rest Day
or
Workout with friends


Endurance:
Spin and Elliptical - Short Interval
or
Rest Day and Elliptical - Short Interval

Week 1, Day 4

Skill & Strength:
Side Plank
3 x max time (0:45 second recoveries)
Pushups
3 x max reps (2:00 recoveries)


Conditioning:
5 Rounds for time...
30 second - Jumping Lunges (max reps)
9 Jumping Pullups
15 Ball Slams - 10 lbs
21 OH Situps - 10 lbs


Endurance:
Rest Day

Week 1, Day 3

Skill & Strength:
Rest Day


Conditioning:
Pilates


Endurance:
Elliptical - Short Intervals

Week 1, Day 2

Skill & Strength:
Rest Day


Conditioning:
Rest Day
or
Zumba


Endurance:
Stairs

Week 1, Day 1

Personal Training Day
Skill & Strength:
Mobility


Conditioning:
4 Rounds of...
Row 25 Cals
25 Wall Ball - 14 lbs
25 Hanging Knee Raises


Endurance:
Elliptical - Short Intervals