Week 5 of our Summer Training Series

 Officially broke 1 Full MONTH!!! 

Congrats on making this far.  Now that Fall Sports are quickly approaching, we are going to combine Weight Loss and Conditioning.  Those who have been doing the Weight Loss Program are ready for something slightly harder and the Conditioning Athletes should know their weak and strong points by now and should be able to take different routines we have done and add them into the workouts provided to make sure they are ready for the upcoming season.

Also, make sure to check out the links below and our more recent blogs that showcase different Amazon Items that will help you reach your goals.

Weight Loss / Conditioning

Day 1

1: Squats 5x20

2: Lunges 2x10

3: Bench 5x20

4: Dumbbell Fly 2x10

5: Seated Rows 5x20

6: Dumbbell Rows 2x10

7: Calf Raises 5x20

8: Single Leg Deadlifts 2x10

9: Video 

Day 2

1: Push Press 5x20

2: Forward Raise 2x10

3: Lateral Raise 2x10

4: Reverse Fly 2x10

5: Curls 5x20

6: Hammer Curls 3x15

7: Reverse Curls 2x10

8: Close Grip Push Ups 5x20

9: Dumbbell Overhead Extensions 3x15

10: Tricep Kick Backs 2x10

11: 100 total of each: Sit Up - Leg Raise - Russian Twist

Day 3

40 straight minutes of high intense cardio

Strength Athletes

Week 5

Day 1

1: Squat 6x3

2: DB Lunge 3x12

3: Kettlebell Sanddune SLDL 3x10

4: Bench 6x3

5: close grip bench 3x12

6: triceps – 3 exercise superset 3x20

7: weighted abs for 10 minutes

 

Day 2

1: Deadlift 6x3

2: rows 3x12

3: heavy trap bar shrugs 3x5

4: high pull 6x3

5: steering wheel 5x20

6: Db push press 4x12

7: 15 min of speed abs

 

Day 3

1: sumo deadlift 6x3

2: 1 arm farmers hold 30 sec right 30 left no rest for 5 min

3: 300 reps of abs

4: cardio x 15 min

5: arms – anything