These plans will NOT get you selected. They won't even get you to a fitness point where that's a possibility. These plans are for people who have no idea where to start; the folks starting from ground zero. If you want to get all-around in better shape, the first plan is for you. If you want to get better at running, the second plan is for you. Either way, you MUST balance both of these with good nutrition, good sleep, and a healthy social life. A list of specific terms will be included at the end, and all movements are easily searchable on YouTube. I HIGHLY recommend doing this research before you start, if this is your first time working out.
Most of all, work out intelligently. Don't absolutely kill yourself in such a way that you injure yourself, or leave your body so wrecked that you won't have the motivation to go back for your next workout. That doesn't mean you should dog it and cheat yourself. But until you are very comfortable exercising, ensure you have the movements down CORRECTLY before you add higher levels of intensity.
I cannot stress enough the importance of proper nutrition, especially if you are overweight. Keeping high levels of sugar, processed food, and alcohol will ensure that you have absolutely zero results, even if you follow this to a T. Consult with a doctor before you begin a new exercise or nutrition regimen. (I include that sentence for legal reasons). Now get after it. The best parts of your life is on the other side of this hard work that you are about to undertake.
Strength
Phase I: 8 Weeks
Mon Tues Wed Thurs Fri Sat Sun
A Active B Rest A Active Rest
All workouts will begin with LIGHT 10 Min of stationary bike, elliptical, or brisk walk. Then
end with 10 Min of light stretching or cooldown walk.
Active days should be 30 Min walk, light bike, or light elliptical. Easy-Moderate effort.
Workout A: 1 Min Rest Between Sets, 2 Min Between Exercises
3 x 45 sec (8 Per Leg) Box Step-Ups; 12” Box
3 X 45 sec Crunches (Hands crossed on chest, touch elbows to thighs. GO SLOW)
3 x 30 sec Pushups (Again SLOW. If it is too hard, go to your knees and finish the set)
3 x 12 Dumbbell Rows
3 x 45 sec Squats to 24” Box (Lower SLOWLY onto box, pause one second, and then drive
hard back up while focusing on pushing knees outward and squeezing butt)
4 x 12 Banded Good Mornings
Workout B: 1 Min Rest Between Sets, 2 Min Between Exercises.
3 x 20 (10 Per Leg) Vertical March
3 x 10 Double Leg Glute Bridge
3 x 20 (10 Per Leg) Supine Knee To Chest
3 x 16 (8 Per Side) Swimmer
3 x 20 (10 Per Side) Quadruped Shoulder Taps
3 x 12 (6 Per Side) Donkey Kicks (SLOW)
Phase II: 8 Weeks
Mon Tues Wed Thurs Fri Sat Sun
A B Active C D Active Rest
All workouts will begin with LIGHT 15 Min of stationary bike, elliptical, or brisk walk. Then
end with 10 Min of light stretching or cooldown walk.
Active days should be 30 Min walk, light bike, or light elliptical. Easy-Moderate effort.
Workout A:
4 x 30 sec Pushups
4 x 30 sec Australian Pullups
4 x 12 Dumbbell OHP
4 x 10 Barbell Row
Workout B:
4 x 12 Dumbbell Goblet Squat
4 x 8 Dumbbell Deadlift
50 lunges
Workout C:
20 min AMRAP (As many Rounds as Possible)
7 pushups
5 Australian Pull-ups
25 Jump Rope Skips
Workout D:
20 Min AMRAP
10 Squats
8 Kettlebell Swings
6 Rear-Lunges
Phase III: 8 Weeks
Mon Tues Wed Thurs Fri Sat Sun
A B C D E Active Rest
All workouts will begin with LIGHT 15 Min of stationary bike, elliptical, or brisk walk. Then
end with 10 Min of light stretching or cooldown walk.
Active days should be 45 Min walk, light bike, or light elliptical. Easy-Moderate effort.
Workout A:
AMRAP 30
10 pushups
3 pull-ups (or 7 Australian pull-ups)
20 Flutter Kicks
Run 200m
Workout B:
AMRAP 20
10 Squats
20 Lunges
10 Jumping Squats
20 Jumping Lunges
Workout C:
AMRAP 40
Run 400m (RPE 5)
5 pull-ups (or 8 Australian Pull-ups)
Workout D:
50 Burpees for time
Workout E:
4 Rounds
Max Pull-ups (or Australian Pull-ups)
12 KB/DB Deadlifts
Run 800m
Terms:
RPE- Rate of Perceived Exertion; on a scale of 1-10. 1 being nearly no effort whatsoever. 5
being effort, but you can still talk and/or breathe through your nose. 10 being every ounce
of effort you have in your body.
AMRAP- As Many Rounds As Possible; you are trying to go through a specific circuit as
many times as you possibly can within the allotted time.
KB- Kettlebell
DB- Dumbbell
OHP- Overhead Press
60:120- 60 seconds of work, 120 seconds of rest
RUNNING:
Phase I: 8 Weeks
Mon Tues Wed Thurs Fri Sat Sun
A B C D E F Rest
A: 20min @ 6 RPE (increase 5 min every other week til end of program)
B: 10 x 60:120’s @ 8 RPE (warm up with ϐirst two, cool down wil last one)
C: Active
D: 20 min @ RPE 5
E: Active
F: 30min @ RPE 5. (Increase 5 min every other week til end of program)
Phase II: 8 Weeks
Mon Tues Wed Thurs Fri Sat Sun
A B C D E F Rest
A: 30min @ 6 RPE (increase 5 min every other week til end of program)
B: 15 x 60:120’s @ 8 RPE (warm up with ϐirst two, cool down with last two)
C: Active
D: 30 min @ RPE 5
E: Active
F: 45min @ RPE 5. (Increase 5 min each week til end of program)
Phase III: 8 Weeks
Mon Tues Wed Thurs Fri Sat Sun
A B C D E F Rest
A: 40min @ 6 RPE (increase 5 min every other week til end of program)
B: 15 x 60:120’s @ 8 RPE (warm up with ϐirst two, cool down with last two)
C: 30 min @RPE 5
D: 2 Mile Time Trial
E: Active
F: 60min @ RPE 5. (Increase 5 min each week til end of program)