1. TrainerTy
Sonia Pitre Monday
Legs
Tuesday
Rest
Wednesday
Pec/ Delts/Tri
Thursday
Back/
Biceps
Friday
Rest
Saturday
Circuits
(Do on any
day you
like)
Sunday
Sport
Warm Ups Side
Lunges X2
Weight
Lunges X2
One
Legged
Lungs (5) +
riser jump
overs (15)
+ Mountain
Climbers
(30)
Burpee
Challenge!
Riser push
ups; Wide
grip (10) +
Normal grip
(10) +
Diamond (10)
Spider man’s
X2
Supermans
(15, 15)
Hold for 5
seconds a
piece.
Jump
Squats (20,
20)
Burpee
Challenge!
Weight
Lunges
Around the
track twice
(One rule:
Do not drop
weight)
Mountain
Climber
(20) + Push
ups (10) +
Burpee (5)
Active
Rest*
Resistance
Training
Good
mornings
(15, 15, 12,
12)
Back
Extensions
(15, 15, 12,
12)
Lateral Delt
Move (15, 15,
12, 12)
Rope Delt
rise (12, 12,
12, 12)
Cable cross
over (12, 12,
12, 12)
Spider
Curls (15,
15, 12, 12)
Preacher
Curls (15,
15, 12, 12)
(100
Punches +
lunges
X2)X2
Leg Press
(10, 8, 6, 4)
Push it!
Heavy
Weight
Hamstring
Curl (12,
12, 10, 10)
1:3 Tempo
Assisted Dips
(15,15, 10,
10)
Pec Press (10,
8, 6, 4) Push
it! Heavy
Weight
Kneeling
late Pull
down (12,
12, 12, 12)
Rows (12,
11, 10,
9)Weight
increase
every time
High Knees
(10) +
Jumping
Jacks (10)+
Side to side
jump squats
(10)
Abs Total reps
equal 150
Leg Rises
Incline Ab
Crunches
Flutter
Kicks
Total reps
equal 200
Incline Ab
Cross overs
Moving
Planks
Torso
Rotations
Total reps
equal 200
Sitting
Twists
Up and
down
planks
Heel Touch
Total reps
equal 200
Wood
Choppers
High,
Middle,
Low