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Workout Suggestions

Day 1:

Callisthenic Supersets:

  • 50 Hand Release Push-up’s

  • 50 Three count mountain climbers

  • 50 Burpees

  • 100 Three-count jumping jacks

  • 2 Minute planks

  • Multiple abdominal exercises

  • Minimum of 1 mile run at an 8-minute mile

  • Complete 4 sets not including run; run afterwards.


Day 2:

Gear Work:

  • Perform some type of gear work (obstacle course, deck of cards, maze, etc.) while breathing air: focus on improving air consumption.

  • Quick dress after all work is completed


Day 3:

Weight Training:

  • Bench Press, Deadlift, Squat; moderate weight and moderate reps: nothing too extreme.

  • Shoulder exercises (presses, lateral raises, flexibility and mobility exercises as well)



*Take rest days when needed but do active rest (stretching and mobility, light jogs, yoga) then repeat workout days

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