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Pool  Season  Blitz   Don’t  be  afraid  to  modify  this  workout  to  suit  your  desire  for  post-­‐workout  soreness  and   sweat!  Beginners,  perform  these  exercises  one  at  a  time.  Intermediates,  it  is  ok  to   superset  each  exercise  to  save  time.  Advanced,  for  a  more  intense  workout,  perform  the   resistance  portion  as  a  circuit  with  no  rest.       WARM-­‐UP   Self  myofascial  release   Calves   IT-­‐Band   Lats   Dynamic  stretching   Prisoner  Squat   Ball  Cobra       CORE,  BALANCE,  SAQ,  and  PLYOMETRIC   Stability  Ball  Crunch   Stability  Ball  Bridge   Plank     RESISTANCE   Total   Step-­‐up  à  Balance  à  Curl  à   Body   Overhead  Dumbell  Press   Chest   Push-­‐up  with  Rotation     Back   Cable  Row     Shoulders     Biceps     Triceps     Legs    

Time  

2   2   2  

     

30s   30s   30s  

2   2    

15   15    

     

Reps   15   15   15s  

Tempo        

Rest   0   0   0  

Reps   20  

3  

12  

Controlled  

Medium  

1min  

3  

12  

Controlled  

Medium  

1min  

Seated  Shoulder  Press     Standing  EZ-­‐bar  Curl  

3  

12  

Controlled  

Medium  

1min  

3  

12  

Controlled  

Medium  

1min  

Standing  Tricep  Extensions  

3  

2  

Controlled  

Medium  

1min  

3  

24  

Controlled  

Medium  

1min  

Walking  Dumbbell  Lunges  

Treadmill  10min   Self-­‐myofascial  Release  (same  as  warm-­‐up)   Static  Stretch  

 

Reps  

Sets   3  

  COOL  DOWN  

   

Sets   2   2   2  

Sets  

Tempo   Intensity   Controlled   Medium  

Rest   1min  


Pool Body Blitz