Workout #1 - Aerobic Developement
Hiking - Get Outside and Hike Around for an Hour or Two
Never under estimate the power of being outdoors. Hiking around, enjoying nature and just having fun is a great way to give your body and mind a break from more intense training. Schedule a few fun hikes with friends this month and see how you feel.
Workout #2 - Improve Work Capacity
Resisted Crawls - Sandbag on your back, dragging a sled/chains, band resistance or similar.
- Week 1: 30sec ON, 2min OFF for 30min total
- Week 2: 30sec ON, 90sec OFF for 30min total
- Week 3: 30sec ON, 60sec OFF for 30min total
- Week 4: 30sec ON, 30sec OFF for 30min total
Workout #3 - Strength Endurance - Complexes - Circuits
Sprint + Bodyweight Drills #1
1a. Sprint for 30 sec
1b. Push Ups for 30sec
1c. Lunges for 30sec
1d. Rest for 2min and repeat for 5 rounds.
Sprint + Bodyweight Drills #2
1a. Sprint for 30sec
1b. Medcine Ball Throws for 30sec
1c. Lateral Shuffles (5yds) for 30sec
1d. Rest for 2min and repeat for 5 rounds.