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! Taking a new athlete to fitness in four short weeks *Program should follow a Mon/Wed/Fri/Sat schedule

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www.TRAKathletics.com

Š 2014 Trak Athletics, LLC. !


Fresh Start to Fitness

4 Week Training Program

Week!1! Monday A1. Dumbbell Forward Lunges 12-15/leg x 2 sets, 60s rest A2. Standing Alternate Dumbbell Military Press 12-15/arm x 2 sets, 60s rest B1. Dumbbell Deadlift 12-15 x 2 sets, 60s rest B2. Chin Up Hold 20s x 2 sets, 60s rest C1. Situps 15 x 2 sets, 60s rest C2. Supermans 15 x 2 sets, 60s rest D. Run Sprints x 4 :30 @ Near All-Out Pace 1:30 Rest

Wednesday A1. Dumbbell Walking Lunges 24 steps x 2 sets, 60s rest A2. Single Arm Dumbbell Rows 12-15/arm x 2, 60s rest B1. Dumbbell RDL 12-15 x 2 sets, 60s rest B2. Standing DB Military Press 12-15 x 2 sets, 60s rest C. 5min AMRAP @ Brisk Pace 5 Pushups 10 Kettlebell Swings 15 Walking Lunge Steps 2min Rest 5min AMRAP @ Brisk Pace 5 Ring Rows 10 Kettlebell Swings 15 Box Jump (step down)

Friday A1. Goblet Squat 12-15 x 2 sets, rest 60s A2. Ring Rows 12-15 x 2 sets, rest 60s B1. Dumbbell Deadlift 12-15 x 2 sets, rest 60s B2. Pushups As Many Reps As Possible x 2 sets, 60s rest C. 6min AMRAP 7 Kettlebell Swings 7 Burpees

Saturday Row 20min @ an easy pace

www.TRAKathletics.com

Š 2014 Trak Athletics, LLC. !


Fresh Start to Fitness

4 Week Training Program

Week!2! Monday A1. Dumbbell Walking Lunges 26 continuous steps x 2 sets, 60s rest A2. Standing Alternate Dumbbell Military Press 12-15/arm x 2 sets, 60s rest B1. Dumbbell Deadlift 12-15 x 2 sets, 60s rest B2. Chin Up Hold 25s x 2 sets, 60s rest C1. Situps 20 x 2 sets, 60s rest C2. Bird Dogs 20 x 2 sets, 60s rest D. Row Sprints x 5 :30 @ Near All-Out Pace 1:30 Rest

Wednesday A1. Dumbbell Step Up 12-15/leg x 2 sets, 60s rest A2. Ring Rows 12-15 x 2 sets, 60s rest B1. Dumbbell RDL 12-15 x 2 sets, 60s rest B2. Alternating Dumbbell Bench Press 12-15/arm x 2 sets, 60s rest C. Plank Hold 30s x3, 60s rest D. 3min AMRAP @ Brisk Pace x 2 sets (2min rest between sets) 5 Dumbbell Deadlift 10 Kettlebell Swings 20 Box Jump 20/24 (step down) + 3min AMRAP @ Brisk Pace x 2 sets (2min rest between sets) 5 Pushups 10 Situps 15 Airsquat

Friday A1. Goblet Squat 12-15 x 2 sets, rest 60s A2. Single Arm Dumbbell Row 12-15/arm x 2 sets, rest 60s B1. Dumbbell Deadlift 12-15 x 2 sets, rest 60s B2. Pushups As Many Reps As Possible x 2 sets, 60s rest C. Side Plank 30s/side x3, 60s rest D. 8min AMRAP 100m Row 6 Dumbbell Deadlift (medium weight) 12 Box Jump (step down) 20/24�

Saturday Run 25min @ easy pace www.TRAKathletics.com

Š 2014 Trak Athletics, LLC. !


Fresh Start to Fitness

4 Week Training Program

Week!3! Monday A1. Dumbbell Walking Lunges 20 continuous steps x 2 sets, 60s rest A2. Standing Alternate Dumbbell Military Press 10-12/arm x 2 sets, 60s rest B1. Dumbbell RDL 10-12 x 2 sets, 60s rest B2. Chin Up Hold 30s x 2 sets, 60s rest C1. Situps 15 x 3 sets, 60s rest C2. Bird Dogs 20 x 3 sets, 60s rest D. Run Sprints x 6 :30 @ 98% 1:30 rest

Wednesday A1. Goblet Squat 10-12 x3, 90s rest A2. Ring Rows AMRAP, 90s rest B. 2 sets @ Brisk Pace 30s KBS 30s Pushups 30s Box Jump 20/24 (step down) 30s Situps 2min Rest + 2 sets @ Brisk Pace 500m Row 2min Rest

Friday A1. Dumbbell Step Up 10-12/leg x 2 sets, 60s rest A2. Single Arm Dumbbell Row 10-12/arm x 2 sets, 60s rest B1. Dumbbell Deadlift 10-12 x 2 sets, 60s rest B2. Standing Dumbbell Military 6-8 x4, 60s rest C. Front Leaning Rest - Accumulate 150s rest D. 10min AMRAP 7 Hand Release Pushups 15 KBS 30m Suitcase Carry w/Kettlebell

Saturday 30min Row @ easy pace www.TRAKathletics.com

Š 2014 Trak Athletics, LLC. !


Fresh Start to Fitness

4 Week Training Program

Week!4! Monday A1. Goblet Squat 10-12 x 2 sets, 60s rest A2. Chin Up Hold 35 Seconds x 2 sets, 60s rest B1. Kettlebell Swings 25 unbroken x2, 60s rest B2. Pushups As Many Reps As Possible x2, 60s rest C1. Situps 25 x 2 sets, 60s rest C2. Bird Dogs 25 x 2 sets, 60s rest D. Row Sprints x 7 :30 @ Near All-Out Pace 1:30 Rest

Wednesday A1. Dumbbell Walking Lunge 20 continuous steps x 3 sets, 60s rest A2. Standing Dumbbell Military Press 10-12 x 3, 60s rest B. Side Plank 30s/side x 3, 60s C. Row x 4 60s @ Brisk Pace 60s rest + Run x 4 60s @ Brisk Pace 60s Rest

Friday A1. Dumbbell Step Up 10-12/leg x 2 sets, 60s rest A2. Single Arm Dumbbell Row 10-12/arm x 2 sets, 60s rest B1 Dumbbell Deadlift 10-12 x 2 sets, 60s rest B2 Alternating Dumbbell Bench Press 10-12/arm x 2 sets, 60s rest C. 12min AMRAP 7 Ring Row 7 Burpees 200m Run

Saturday 35min Run @ easy pace

www.TRAKathletics.com

Š 2014 Trak Athletics, LLC. !


Fresh Start Beginner