Workout for every day of the year

1 January PT Pyramid: Pullups 1,2,3,4,5,6,7…til failure – resting with 1 min biking in between Pushups 2,4,6,8,10...til failure - resting with 20 crunches in between

2 January Leg PT: Long bike Every 5 minutes stop and do: 20 squats and 10 lunges per leg How long do you go for? 45 minutes? Ab workout Reg Crunch - 25 Plank pose 1 min

Dips 2,4,6,8,10...til failure - resting with 30 second plank pose in between

7 January PT Pyramid: go until you fail at pullups pullups - if you can get 1 to 10 that = 55 pullups and 55 pushups. If you can repeat in reverse order = 100/100 pull/pushups

8 January Leg PT: Repeat 2-3 times

squats - 20 lunges – 10/leg plank pose - 1:00

Bike Pyramid: Level 1 for 1:00, level 2 for 1:00, etc…increase level of resistance by 1 level each minute for 8 minutes – & reverse order =15:00

3 January PT Superset: Warm up with Shoulder Workout - do only once Repeat 10 times Jumping jacks 10 pushups 10 pullups – 1-5 pushups - 10

4 January Leg PT: Bike for 30 minutes BUT Every 5 minutes stop and do: 20 squats and 10 lunges per leg

5 January Max Rep PT: Warm-up with 5 min of cardio option Continue warmup with crunches 25-50 reps

Ab workout Reg Crunch - 25 Plank pose 1 min

repeat 4x’s pullups - max Dips - 20 Crunches – 50

Repeat 3 times Military press - 20 reps Rows 10-15 reps Bicep curls 20 Pushups 20 crunches 20 9 January PT Superset: Warmup Pull-ups – 5 Pushups - 10 - repeat 5/10 until you can no longer do both amounts - how high do you get no rest until you get 50 pullups / 100 pushups (1 min water break) keep going… Abs equals how many pushups you do above Bike 20:00

6 January Leg PT: Warmup bike 5:00 repeat 3-4 times BIKE 5:00 squats - 20 lunges – 10/leg crunches - 50 Plank pose 1 min

bike pyramid 20 minutes

10 January Leg PT: Bike pyramid 20 Min BUT every 5 minutes stop and do: 20 squats 20 lunges Ab workout Reg Crunch - 25 Plank pose 1 min

Repeat 3 times Crunches 25 Plank pose 1 minute 11 January Max Rep PT: Warmup Shoulder W/O Repeat 4 times pullups max pushups – 20 crunches – 20 pushups - 20 Bike Pyramid: hold each level for 1 minute until failure – repeat in reverse order – should be 15-20 minutes long

12 January Leg PT: Warmup Repeat ten times Jumping Jacks 10 ½ Squats – 10 Repeat 5 times Squats - 30 Bike 2:00 fast or at high levels of resistance Plank pose 1 min bike – 20:00

13 January PT Pyramid: 5:00 warmup Pyramid to failure! Pullups 1-x-1 Pushups 2 -max 2 Abs 5- max- 5 Dips – 2 –max -2 Using the 1-10-1 pyramid - start at bottom bottom go to max sets in all events and back down to bottom. If you fail on one event before another like pullups - just do negative or assisted until you max on three of four events... 19 January PT Pyramid: Repeat 5 times umping jacks - 10 pushups 10 Shoulder workout lateral raises 10 lat raises (thumb up) 10 lat raise #3 10 (thumbs up/down) front raise 10 cross over jacks 10 military press - 10 pyramid: 1-max 1 pullups x 1 pushups x 2 abs of choice x 5

14 January Leg PT: 5:00 warmup Lowerbody Day Repeat 3 x’s Bike 10:00 squats 30 Lunges- 25 / leg Crunches 25

15 January PT Superset: Repeat 3 times Pullups, pushups, crunches, dips, sub max effort (10-15 reps of each) non impact aerobic activity for 30 minutes

16 January Leg PT: Repeat 3 times Bike 3:00 Squats – 30 Lunges – 20

17 January Max Rep PT: Repeat 5 times Jumping jacks – 20 Pullups – max reps Dips – 10-20 Tricep Push ups 10 Crunches 25 reps Lower/Upperbac k: -Plank pose 1:00 -Swimmers – 1:00 -Reverse pushups- 25 -Arm Haulers – 25 Shoulder routine

18 January Leg PT: Repeat 2 times bike or run 10:00 squats - 40 lunges - 20/ leg calves - 30 (heel raise) crunches 50

20 January Leg PT: 5:00 warmup Repeat 10 times Jumping jacks 10 squats squats – 10 crunches - 20

21 January PT Superset: 5:00 warmup PT Repeat 10 times Jumping jacks 20 pushups – 20 abs of choice – 25 pull-ups - ? (mix in a set of pull-ups here to get total reps of 50 pullups in this workout)

22 January Leg PT: 5:00 warmup(jog,bike) stretch Repeat 4 times lunges - 20/leg squats - 20 ½ squats - 20

23 January Max Rep PT: Warmup Alternating circuit Repeat 5 times Pullups – max reps flutterkicks 50 Dips - max reps Abs of choice – 50

24 January Leg PT: repeat 3 times bike or run– 5:00 squats squats – 20 ½ squats – 20 lunges – 10/leg bike at high resistance levels such as 10-15 out of level 20

Shoulder workout

25 January PT Pyramid: 5:00 warmup Pyramid to failure! Pullups 1-x-1 Pushups 3 -max 3 Abs 5- max- 5 Dips – 3 –max -3 Using the 1-10-1 pyramid - start at bottom go to max sets in all events and back down to bottom. If you fail on one event before another like pullups - ust do negative or assisted until you max on three of four events... 31 January PT Pyramid: Repeat 5 times umping jacks - 10 pushups 10 Shoulder workout lateral raises 10 lat raises (thumb up) 10 lat raise #3 10 (thumbs up/down) front raise 10 cross over jacks 10 military press - 10 pyramid: 1-max 1 pullups x 1 pushups x 3 abs of choice x 5

26 January Leg PT: repeat 10 times 20 jumping jacks 20 squats Repeat 5 times Bike - 5:00 fast squats - 50 reps lunges - 20 / leg calves - 50 reps crunches 50 flutterkicks– 50

1 February Leg PT: Repeat 5 times

Squats – 20 Lunges 20/leg

27 January PT Superset: Repeat 10 times umping jacks - 10 PULLUPS - 5 Pushups – 10 Shoulder workout –nonstop lateral raise – 10 thumbs up lat raise-10 thumbs down lat raise 10 front raise – 10 cross overs – 10 military press - 10

2 February PT Superset: Repeat 10 times umping jacks – 10 pushups - 10 PULLUPS - 5-10

28 January Leg PT: 5:00 warmup Repeat 3 times squats – 20 ½ squats - 20 lunges 20/leg crunches - 50

29 January Max Rep PT: Repeat 6 times run or bike 5 min pullups max pushups max rest with 50 abs or 1 min plank pose

30 January Leg PT: Repeat 2 times Squats – 40 ½ squats – 20 lunges - 20/leg crunches - 50

shoulder w/o bike pyramid 20 min

3 February Leg PT: Repeat 3 times Bike 3:00 Squats – 30 Lunges – 20

4 February Max Rep PT: Repeat 3-4 times Pullups - max Pushups max plank pose 1 min Shoulders w/o

5 February Leg PT: Repeat 3 times bike or run 10:00 squats - 40 lunges - 20/ leg calves - 30 (heel raise) crunches 50

6 February PT Pyramid: 5:00 warmup Pullups 2,4,6,8,10 1) reg 2) reverse 3) close 4) wide in between sets pushups -20 crunches 20

7 February Leg PT: Repeat 4 times squats – 20 lunges – 20 /leg heel raises – 20/leg crunches - 50

12 February PT Pyramid: Pullup pyramid: 1,2,3,4,5,6,7,6,5,4 ,3,2,1 – rest with 25crunches in between each pullup set.

13 February Leg PT: 5:00 warmup Bike / leg PT / repeat 4 times run 5:00 squats - 30 lunges – 15/leg heel raises - 30

Repeat 10 times bike sprint 1:00 10 - pushups 10 crunches bike 20:00 crunches – 50 Lower back exercises 1,2 Upper back exercises 1,2,3

8 February PT Superset: **10 Supersets** Pullups 5-10 Pushups 25 Abs of choice 50 Dips 10-20 Repeat above 10 times

9 February Leg PT: 5:00 warmup(jog,bike) Repeat 4 times lunges - 20/leg squats - 20 ½ squats - 20

10 February Max Rep PT: Pullups 50 in as few sets as possible – rest with 20 burpees in between pullup sets

11 February Leg PT: Warmup - 5:00 Repeat 10 ‘s 10- Jumping Jacks 20 - squats Repeat 3 times squats - 30 lunges - 15 / leg Abs (2x’s) Regular crunches – 50 Lowerback exercises: - swimmers – 30 sec. - R arm L leg lifts 20 - L arm R leg lifts 20

14 February PT Superset: 5:00 warmup PT Repeat 10 times Jumping jacks 20 pushups – 20 abs of choice – 25 pull-ups - ? (mix in a set of pull-ups here to get total reps of 100 pullups in this workout) pullups - 100 any way you can 10x10; 5 x-20 your choice Bike – remainder of hour -10-15 minutes

15 February Leg PT: repeat 10 times 10 jumping jacks 20 squats Repeat 4-5 times bike or run - 5:00 squats - 50 reps lunges - 20 / leg calves - 50 reps crunches - 50 total time - 3545:00

16 February Max Rep PT: Bike 30:00 repeat 2 times pull-ups – max reps pushups – max reps dips – max reps bicep curls – 10,15,20 superset reps military prs – 10,15,20 crunches – 100

17 February Leg PT: 10 jumping jacks 20 squats stretch Repeat 3 times squats - 25 crunches - 30 lunges - 10/leg crunches - 30 ½ squats - 30 crunches - 30 umping jacks – 50 or bike 4:00

18 February PT Pyramid: PT Pyramid 1-10-1 1) pullups x 1 2) pushups x 3 3) crunches x 5 4) dips x 2 set #1: 1 pullup, 3 pushups, 5 crunches and 2 dips Set #2 2pullups, 6pushups,10 crunches, 4 dips...total reps= 100 pulls,300push,50 0 crunches.200 dips

19 February Leg PT: 5:00 warmup Lowerbody Day (bike) Repeat 4 x’s Squats 30 Lunges- 15/leg crunches - 25 Time self on 1 mile bike

20 February PT Superset: 5:00 warmup repeat 10 times umping jacks - 20 20 pushups 30 crunches pullups -reps = 100 reg grip 2,4,6,8,10 rev grip 2,4,6,8,10 wide grip 2,4,6,8 close grip 2,4,6,8 50 abs of choice after every new grip = 200 abs do pull-ups anyway you can – negatives or, assisted version

21 February Leg PT: Leg / ab workout repeat 4 times Squats 20 Lunges 20 Calf raise 25

24 February PT Pyramid: 5:00 warmup

25 February Leg PT: Repeat 10 ‘s 10- Jumping Jacks 10 - squats

26 February PT Superset: Repeat 10 times 5-10 pullups 20 pushups 50 abs of choice

27 February Leg PT: 5:00 warmup Lowerbody PT Repeat 6 times Bike 3:00 Squats 25 Lunges 15/ leg Crunches = 50

flutterkicks 25 max pushups crunches 25 max pullups Pyramid to failure! Pullups 1-max -1 Pushups 3 -max 3 Abs 5- max- 5 Dips 3-max-3

Repeat 5 times squats - 20 lunges – 10/leg

22 February Max Rep PT: Pushup/Crunch superset: 5 cycles of: Pullups - max Dips – 10-20 regular pushup 10 reg crunch 10 wide pushup 10 reg. crunch 10 tricep pushup 10 reg crunches 20

23 February Leg PT: Repeat 5 ‘s 10- Jumping Jacks 20 - squats Repeat 5 times squats - 30 lunges - 30 Bike 10:00

28 February Max Rep PT: Repeat 20 times jumping jacks - 10 pushups 10

29 February Leg PT: 5:00 warmup

Repeat 4x’s pull-ups – max reps pushups – 25 biceps – 20 reps military press– 10 resp bike – 10-20:00

Abs (2x’s) reg crunches – 50

Repeat 8 times lunges - 20/leg squats – 20

1 March PT Pyramid: 5:00 warmup PT pyramid (alternate) 1 - MAX -pullups 3- max- 3 pushups 5 - max- 5 crunches should get over 10 on pullups, 30 on pushups and 50 on crunches on top set total 1-10-1 pyramid = 100 pullups 300 pushups 500 abs of choice 7 March PT Pyramid: pullups 1-10-1 pushups - 2-20-2

2 March Leg PT: - legs day repeat 3 times bike – 5:00 squats – 20 ½ squats – 20 lunges – 10/leg bike at high resistance levels such as 10-15 out of level 20

3 March PT Superset: 5:00 warmup

8 March Leg PT: 5:00 warmup

9 March PT Superset: 5:00 warmup Repeat 5-10 x’s Pushups - 40 Dips - 20 Pullups – 5-15

Repeat 4 times Run 5:00 fast Squats - 30 Lunges – 15/leg Heel raises 30

Repeat 10 times 10 pullups 30 pushups 100 abs of choice Total 100 pullups 300 pushups 1000 abs

Repeat abs 3x’s Fluttericks - 50 Reg crunches - 50 Swimmers - 20 R arm/L leg lifts20 L arm/R leg lifts 20

4 March Leg PT: 5:00 warmup Leg Day Repeat 4 x’s Bike 5:00 or Squats 30 calves 30 Lunges- 25 / leg Crunches 25

5 March Max Rep PT: Repeat 7 times Pullups - max pushups - 20 abs of choice 50 options Regular crunches flutterkicks

6 March Leg PT: 5:00 warmup Repeat 4 times Squats - 20 Lunges 10/leg

shoulderworkout reg. lat raise - 10 -thumbs up -10 - thumbs down 10 front raise - 10 cross overs - 10 military press – 10

10 March Leg PT: 5:00 warmup Repeat 4 times Bike 5:00 Squats - 30 Lunges – 15/leg calves 30

11 March Max Rep PT: 5:00 warmup


Repeat 10 times Pullups – max reps pushup - 20 crunches - 20 tricep pushups 10 Crunches – 20

Spartan bike bike 15:00 100 squats 100 abs of choice bike 15:00 75 lunges total 75 abs of choice bike 15:00 50 ½ squats 50 abs of choice

Shoulder workout repeat 2 times lateral raises 10 lat raises (thumb up) 10 latraise(th up/down) 10 front raise (th up) 10 cross over jacks 10 military press - 10 Lowerback exercises: Repeat 3 times Swimmers – 1:00 R arm left leg lifts – 1:00 L arm R leg lifts – 1:00

13 March PT Pyramid: 5:00 warmup 8 count Bodybuilder pushup / pullup pyramid: Repeat 20 times 20 pushups 20 crunches

19 March PT Pyramid: 8 count Bodybuilder pushup / pullup pyramid

25 March PT Pyramid: PT pyramids1-8-1 pullups x 1 pushups x 3 crunches x 5



Repeat 4 times Bike 3:00 squats -30 lunges 15/leg heel raises 30

Repeat 10 times umping jack 10 pushups - 10 pullups – 5-7


Repeat 3 times Jumping jacks 20 pushups - 30 dips - 15 crunches - 100 flutterkicks - 50 leg levers - 50 8 count body builders - 15 21 March PT Superset: 5:00 warmup

Repeat 5 times Bike 3:00 Squats – 25 Lunges – 20/leg

**10 Supersets** Pullups 5-10 Abs of choice 50 Dips 20

16 March Leg PT: 5:00 warmup Repeat 5-10 x’s Squats - 40 Lunges - 10 /leg Calve raises - 40

17 March Max Rep PT: 5:00 warmup Repeat 10 times jumping jacks -10 pushups – 10-20 crunches – 25 pull-ups - max



23 March Max Rep PT Upperbody PT Repeat 10 times pushups – 10 pull-ups - max jumping jacks 10

24 March Leg PT: 5:00 warmup Spartan bike bike 15:00 100 squats 100 abs of choice bike 15:00 75 lunges total 75 abs of choice bike 15:00 50 ½ squats 50 abs of choice

Repeat 4 times Bike 5:00 Squats - 30 Lunges – 15/leg calves 30

BIKE every minute increase/decreas e level in pyramid fashion: 1,2,3,4,5,6,7,8,7,6 ,5,4,3,2,1

ABS x 2 Crunches 50



28 March Leg PT: Warmup -5:00

Repeat 4 x’s Bike 5:00 squats 30 calves 30 Lunges- 25 / leg crunches - 25

Repeat 20 times 20 jumping jacks 10-20- pushups

Repeat 10 x’s 10- Jumping Jacks 20 - squats

Repeat 2 x’s Max Pullups shoulder workout

Repeat 5 times squats - 30 lunges - 30

Repeat 4 times reg. pushup: 20 wide pushup: 20 tricep pushup: 10 dips - max or 20 run/bike 5:00 use knees for pushup if you have to... (Just one time) max pushups crunches 50 29 March Max Rep PT: 5:00 warmup BIG DAY Repeat 10 times Pullups - max pushups - 15-25 crunches – 100 or 4 x 25 that is right 1000 ABS...!!! Your choice for abs bike 30:00 1:00 fast pace / 1:00 slower pace...

Repeat 10 times Jumping jacks 20 squats - 10

30 March Leg PT: 5:00 warmup Repeat 3 times Squats – 50 Lunges 20 / leg Bike 1:00

31 March PT Pyramid: 8 count Bodybuilder pushup / pullup pyramid

6 April PT Pyramid: 5:00 warmup 8 count Bodybuilder pushup / pullup pyramid:

1 April Leg PT: Bike 2:00 100 squats nonstop

7 April Leg PT: 5:00 warmup Repeat 5 times Bike 3:00 Squats – 25 Lunges – 20/leg BIKE every minute increase/decreas e level in pyramid fashion:

2 April PT Superset: 5:00 warmup

3 April Leg PT: 5:00 warmup

Tough Day PT Repeat 10 times Abs of choice – 50 Pushups – 30 Pullups – 5-10 That is right 500 abs


8 April PT Superset: Jumping jacks – 50 pushups – 40 leaning rest 1:00 Flutterkicks - 100 Leg levers - 100 Scissors - 100 wide pushups 30 reg pushups – 30 tricep pushups 20


Pullups – 100 reps In as few sets as possible In between sets of pull-ups do : Dips – 5 sets x 20 Reps

Repeat 4 times Run 5:00 Squats - 30 Lunges – 15/leg calves 30

4 April Max Rep PT: 5:00 warmup Bike – 30:00 repeat 2 times pull-ups – max reps pushups – max reps dips – max reps bicep curls – 10,15,20 superset reps military press – 10,15,20 crunches – 100 10 April Max Rep PT 5:00 warmup pullups - 50 pushups - 200 flutterkicks - 200 any way you can

5 April Leg PT: 5:00 warmup Easy day


11 April Leg PT: 5:00 warmup Spartan bike bike 15:00 100 squats 100 abs of choice bike 15:00 75 lunges total 75 abs of choice bike 15:00 50 ½ squats 50 abs of choice

12 April PT Pyramid: Jumping jacks– 100 Pullup pyramid to 10..back down to 1. Dips – 5 x 20 reps (1:00 rest)

13 April Leg PT: 5:00 warmup Lowerbody Day Repeat 4 x’s Bike 5:00 squats 30 calves 30 Lunges- 25 / leg crunches -25

Pushups / Abs pushups – 50 Flutterkicks -100 wide pushups – 50 Leg levers – 100 tricep pushup – 30 Scissors – 100

18 April PT Pyramid: 5:00 warmup 8 COUNT BODYBUILDER PUSHUP / PULLUP PYRAMID…

Repeat 3 times Jumping jacks 20 pushups - 30 dips - 15 crunches - 100 flutterkicks - 50 leg levers - 50 8 count b.builders- 15

14 April PT Superset: 5:00 warmup **10 Supersets** Pullups 5-10 Abs of choice 50 Dips 20 ABS Superset x 2 Hanging kneeups 25 Crunches 50

15 April Leg PT: Warmup 5:00 Repeat 10 times 10- Jumping Jacks 20 - squats Repeat 5 times squats - 30 lunges - 30 100 flutterkicks 100 Scissors

16 April Max Rep PT: 5:00 warmup pullups - 50 in as few sets as possible…rest only 2:00 max in between first three sets – then only 1:00 in between remaining sets

17 April Leg PT: 5:00 warmup Repeat 4 times Bike 5:00 (W) lunges - 20 (W) Squats-20

repeat 10 times 20 pushups 30 crunches

19 April Leg PT: Repeat 10 times Jumping jacks 10 Squats - 10 Repeat 6 times squats - 30 no weight lunges - 20 /leg

20 April PT Superset: 5:00 warmup


22 April Max Rep PT: 5:00 warmup

Repeat 10 x’s Pushups - 40 Dips - 20 Pull-ups - 10-15

Repeat 4 times Bike 4:00 (W) Squats – 20 (W) Lunges – 10/leg Abs of choice – 50

pullups - 100 pushups - 200 crunches - 300 any way you can in as many sets as you need

Repeat abs 5x’s Abs / lowerback Reg crunches - 50 Swimmers – 20 sec R arm / L leg lifts20 L arm / R leg lifts- 20

23 April Leg PT: 5:00 warmup stretch repeat 4 times bike 5:00 squats - 30 lunges – 15/leg calves - 30

24 April PT Pyramid: pullups 1-10-1 pushups - 2-20-2

25 April Leg PT: Warmup - 5:00 Repeat 10 ‘s 10- Jumping Jacks 20 - squats

26 April PT Superset: 5:00 warmup Repeat 10 times pushups - 10 umping jacks 10

Bike - 20:00 -

Repeat 5 times squats - 30 lunges - 30 Abs (2x’s) crunches - 25 flutterkicks - 100 scissors - 100 leg levers - 100

30 April PT Pyramid: 5:00 warmup

1 May Leg PT: 5:00 warmup

8 COUNT BODYBUILDER PUSHUP / PULLUP PYRAMID

Repeat 25 times 30 abs of choice 20 squats

Shoulder workout

6 May PT Pyramid: 5:00 warmup 8 COUNT BODYBUILDER PUSHUP / PULLUP PYRAMID…

Choice of abs: flutterkicks leg levers scissors crunches 7 May Leg PT: Repeat ten times Jumping Jacks 10 Squats - 10 Repeat 3 times Squats - 30 Lunges – 15/leg calves - 30 bike 3:00

27 April Leg PT: Repeat 3 times bike - 5:00 squats - 30 lunges – 15/leg calves - 30 crunches 25

Repeat 5 times pullups – max reps regular grip reverse grip 30 abs at every set

28 April Max Rep PT: 5:00 warmup


repeat 10 times Bike 2:00 20 pushups 30 crunches

Repeat 6 times Bike 2:00 squats - 50 lunges - 25 / leg

pullups - 100 pullups any way you can

shoulder workout reg. lat raise - 10 -thumbs up -10 - thumbs dn - 10 front raise - 10 - thumbs up - 10 military press - 10

bike- 20:00 2 May PT Superset: 5:00 warmup


4 May Max Rep PT: 5:00 warmup


Repeat 5 times Jumping jacks 20 Pushups – 10 Crunches – 20 Pullups – 5-10

Repeat 10 x’s Squats - 40 Lunges - 10 /leg Calves - 40

Repeat 4 times Squats - 40 Lunges - 20 /leg Bike 2:00

8 May PT Superset: Repeat 5 times Pull-ups – max pushups – 20 Abs of choice – 50

9 May Leg PT: Repeat 4 times Squats – 30 Lunges – 15/leg Heel raises - 25

pullups - 100 in as few sets as possible pushups - 40 in between each pullup set “rest” with 100 abs of choice each set 10 May Max Rep PT: 100 pullups in as few sets as possible Bike 2:00 100 pushups in as few sets as possible Bike 2:00 100 crunches nonstop Bike 2:00

Repeat 5 times Pushups – 20 Pull-ups 10

Repeat 5 times Squats - 40 Lunges - 20 /leg Bike 1:00 11 May Leg PT: Warmup -5:00 Repeat 10 ‘s 10- Jumping Jacks 20 - squats Repeat 5 times squats - 30 lunges - 30

12 May PT Pyramid: 5:00 warmup


PT pyramids1max-1 pullups x 1 pushups x 3 crunches x 5

Repeat 3 times Squats – 50 Lunges 20 / leg Bike 1:00

Repeat 5 times umping jacks -20 pushups - 20

18 May PT Pyramid: 5:00 warmup 8 count BB pushup / pullup pyramid

14 May PT Superset: 5:00 warmup **10 Supersets** Pullups 5-10 Pushups 25 Abs of choice 50 Dips 1020 Repeat above 10 times


20 May PT Superset: 5:00 warmup

Repeat 5 times run - 5:00 squats - 30 reps lunges - 20 / leg calves - 50 reps total time - 30:00

**10 Supersets** Pullups 10-20 Abs of choice 50 Dips 20 ABS Superset x 2 Hanging kneeups 25 Crunches 50


16 May Max Rep PT: 5:00 warmup

Bike / leg PT repeat 4 times bike 5:00 squats - 30 lunges – 15/leg calves - 30 with increasing resistance for every minute you are on

Repeat 10 times 20 pushups 20 crunches

Bike pyramid 1:00 at each level and repeat in reverse order should take about 10-15:00 21 May Leg PT: 20:00 bike Repeat 3 times squats - 25 w/wt. reg. crunches - 50 lunges - 10/leg crunches - 50 ½ squats - 30 crunches - 50 jog / bike 5:00

PT pullups - 100 pushups - 200 crunches - 300 any way you can in as many sets as you need to

22 May Max Rep PT: 5:00 warmup pullups - 100 pullups any way you can

repeat 10 times Bike – 2:00 20 pushups 30 crunches

15:00 Bike – fast as far as you can in 15:00

24 May PT Pyramid: 5:00 warmup 8 count BB pushup / pullup pyramid

25 May Leg PT: Warmup 5:00 Repeat 10 ‘s 10-Jumping Jacks 20 - Squats Repeat 3-4 times Squats - 25 Lunges - 20 / leg Calves/shins - 20 Heel /toe raises (both legs together) Crunches - 50

26 May PT Superset: Repeat 10 times 5-10 pullups 20 pushups bench dips - 20

27 May Leg PT: Warmup -5:00 Repeat 10 ‘s 10- Jumping Jacks 20 – squats Repeat 5 times squats - 20 lunges - 20

28 May Max Rep PT: 5:00 warmup stretch pullups - 100 in as few sets as possible pushups - 40 in between each pullup set “rest” with 100 abs of choice each set

17 May Leg PT: repeat 3 times squats - 20 1/2 squats - 20 lunges - 10-20/leg walking lunges 20 steps calves - 20

23 May Leg PT: Repeat ten times Jumping Jacks 10 Squats - 20 Repeat 4 times Squats - 30 w/DB Lunges - 15 / leg w/DB Calves - 30 w/ DB Repeat 3 times No weight PT Squats - 30 Lunges – 15/leg calves - 30 bike 3:00 29 May Leg PT: 5:00 warmup (repeat 2-3 times) squats - 30 Supersets Bike 10 minutes – every 2 minutes stop and do lunges - 30 steps calves - 25

30 May PT Pyramid: 8 count BB pushups and pullup pyramid:until 20 Pullups shoulder workout


1 June PT Superset: 5:00 warmup

2 June Leg PT: Warm-up 5:00

Repeat 4 x’s Bike sprint 1 mile Squats 30 Lunges- 15 / leg Crunches -30

Repeat 10-20 times 20 jumping jacks 20- pushups 10 pullups

Repeat 5 times Bike – 5:00 lunges – 30 per leg abs of choice 100 squats – 30

7 June PT Superset: Repeat 10-20 times Jumping jacks 10 Pushups - 10

8 June Leg PT: Repeat 3x's Squats - 20 Lunges - 10/leg Calves - 30 Crunches - 50 Bike - 4:00 (Pyramid for 1:00 each)

Time self on 1 mile bike

5 June PT Pyramid: Repeat 10 times umping jacks - 10 pushups 10 Shoulder workout x2 lateral raises 10 lat raises (thb up) 10 lat raise #3 10 (thumbs up/dn) front raise 10 cross over jacks 10 military press 10 pyramid: 1-max 1 pull-ups x 1 pushups x 3 abs x 5 dips x 3 Flutterkicks – 50100 Leg levers – 50100 Scissors – 50-100

6 June Leg PT: Bike 15:00 Repeat 3x's Squats - 40 Crunches - 50 Lunges - 20/leg Calve raises - 25 Bike - 18:00

Repeat 4 times Pushups - 25 Reverse pushups - 20 Pullups - max Dips - max crunches -50 Lowerback #1/2 25 Bicep curls - 20 Hammer curls 20 Military press - 15 Abs of choice - 50 Repeat 2 times Shoulder Workout

Bike 30:00

3 June 4 June Max Rep PT: Leg PT: 5:00 warmup Warmup - 5:00 stretch pullups - 100 in as repeat 2-3 times few sets as squats - 20 possible 1/2 squats - 20 pushups - 40 in walking squats between each 10/side pullup set lunges - 10-20/leg walking lunges “rest” with 100 20 abs of choice steps each set 9 June 10 June Max Rep PT: Leg PT: 5:00 warmup 5:00 warmup Pullups – 100 Lowerbody PT reps Pushups – 200 Repeat 6 times reps Bike 3:00- 4:00 Abs of choice Squats 25 300 Lunges 15/ leg reps ______________ (do in as few sets Abs as Flutterkicks - 100 possible – Leg levers - 100 alternating exercises after each max set)

11 June PT Pyramid: 5:00 warmup

12 June Leg PT: 5:00 warmup



PT pyramids1-101 pullups x 1 pushups x 3 crunches x 5

Repeat 8 times lunges - 20 / leg squats - 20

**10 Supersets** Pullups 5-10 Pushups 25 Abs of choice 50 Dips 10-20 Repeat above 10 times

Repeat 3-4 times Bike 5:00 Squats - 30 Lunges – 15/leg calves 30

Repeat 5 times umping jacks -20 pushups – 20

17 June PT Pyramid: 5:00 warmup stretch 8 count bodybuilder pushup / pullup pyramid Workout: continue up until you fail at pullups – repeat in reverse order

18 June Leg PT: Repeat 10 times umping jacks - 10 squats – 20 Repeat 5 times lunge - 20 / leg squat - 20 Abs - repeat 2 times crunches - 100 flutterkicks - 100 leg levers - 100 (non-stop ) stretch



Repeat 5 times umping jacks - 20 Pushups - 20 repeat 5 times umping jacks - 20 dips - 20

Repeat 4 times Bike 10:00 Squats 25 Lunges 15/ leg Heel raises 20 (w/weight on back)

repeat 5 times umping jacks - 20 tricep pushups 10 pullups - max

Abs Repeat 3 times Flutterkicks - 50 Leg levers - 50 crunches – 25

repeat 5 times abs of choice - 50 lowerback - 20sec wide pushups 20 bike - 30:00

15 June Max Rep PT: repeat 10 times jumping jacks - 10 pushups – 10 100 pullup - In as few sets as possible - resting with 25 abs of choice run

16 June Leg PT: Repeat ten times Jumping Jacks 10 Squats – 20

Repeat 2 times: 50 pushups 100 crunches

Repeat 4 times Squats - 30 w/weight Lunges - 15 / leg w/weight Calves - 30 w/weight crunches - 50

shoulder workout Abs section: Flutterkicks 100 Leg levers 100 Scissors 100 Plank pose 1 min Stretch 21 June Max Rep PT: 5:00 warmup


MAX Pull-ups (try to get 100 pullups in as few sets as possible) rest with 50 abs of choice in btwn each set of pull-ups

repeat 10 times 20 abs 20 pushups Bike 18-24 minutes

Repeat 5 times Bike 10:00 Squats – 25 Lunges – 20/leg (with weight on your back)

23 June PT Pyramid: Warmup -5:00 8 count bodybuilder pushup / pullup pyramid Workout: …continue up until you fail at pullups – repeat in reverse order


29 June PT Pyramid: 8 count bodybuilder pushup / pullup pyramid Workout:

30 June Leg PT: Bike 5:00

repeat 5 times Bike 2:00 squats - 20 1/2 squats - 20 4-count squats 10 lunges - 20/leg

Repeat 3 x’s Squats 20 Crunches 20 Lunges 10/leg Crunches 20 Heel raise 30 Crunches 20 Bike 2:00 Belly flutterkicks 2 x 20 R.arm/L.leg lifts 2 x 20

25 June PT Superset: Repeat 10 times Jumping jacks 20 20 – pushups 5 - pullups 20 crunches

1 July PT Superset: Pushup/Crunch superset: 5 cycles of: Regular 5 Reg.crunch 15 Wide 5 Reg.crunch 15 Tricep 5 Reg. crunch 15 Pull-ups: Regular grip 1,2,3,4,5,6 Reverse grip 6,5,4,3,2,1 Pushup/ Jumping Jacks superset Repeat 10 x’s: Jumping Jacks 10 Push ups 5-10

26 June Leg PT: Repeat 3 times: Bike 3:00 ½ Squats 20 Lunges 20/leg Heel Raises 30

2 July Leg PT: Repeat 4 times: Bike 5:00 Squats 30 Lunges 15/leg Calves 30 Repeat 3 times: Crunches 25 Swimmers 20 R.arm /L. leg lifts 20

27 June Max Rep PT: Crunches - 300 Pushups - 200 Pull-ups – 75 in as few sets as possible – alternating max sets Flutterkicks 50100 Leg levers – 50100 Scissors – 50-100 3 July Max Rep PT: Warmup 10:00 DO in as few sets as possible: pull-ups – 50 Pushups – 200

28 June Leg PT: Bike 20 minutes Squats 3 x 20 Lunges 3 x 10 Calves 3 x 25 Jumping Jacks 3 x 20

4 July Leg PT: Warmup repeat 10x’s Jumping jacks 10 ½ Squats 10 Squats 3 x 20 Crunches 3 x 40 Bike 3:00 Lunges 3 x 10/leg crunches 3 x 40 Bike 3:00 Calves 3 x 25 Bike 3:00 Belly flutterkicks 20 R.arm/L.leg lifts 20

5 July PT Pyramid: Warmup - 5:00 8 Count bodybuilder pushup / pullup pyramid: …continue up until you fail at pull-ups – repeat in reverse order

6 July Leg PT: Bike 5:00 Repeat 4 times Belly flutterkicks 20 R.arm/L.leg lifts 20 Squats 20 reps Lunges 10 reps Calves 20 reps crunches 25 Bike 20:00

11 July PT Pyramid: 5:00 warmup 8 count bodybuilder pushup / pullup pyramid Workout: …continue up until you fail at pullups – repeat in reverse order bike 20:00 crunches – 50 Plank pose 1 min Lower back exercises 1,2

12 July Leg PT: Warmup repeat 10 x’s Jumping jacks 10 ½ Squats 10 Repeat 4 times Squats 30 lunges 15/leg Calves 30 Bike 3:00

7 July PT Superset: Repeat 5 times: (non-stop) Pull-ups 5-10 Push-ups 10-20 Crunches 10 Dips 10 Bike 1:00 Biking 20 minutes Ab workout Repeat 2-3 times: Reg. Crunches 25

13 July PT Superset: Bike 15:00 Repeat exercises 3 x’s Push-ups 10-20 Dips 10-20 Crunches 25 Pull-ups 10-15 3:00 bike

8 July Leg PT: Warmup repeat 10x’s Jumping jacks 10 ½ Squats 10

9 July Max Rep PT: Repeat 10 times Jumping jacks 10 Pushups – 10

10 July Leg PT: Warmup repeat 10x’s Jumping jacks 10 ½ Squats 10

Repeat 3-4 times Squats 20 Lunges 20 Calf raise 25 crunches 25 BIKE

Complete in as few sets as possible Pull-ups – 100 Pushups – 200 in Abs of choice – 300

Repeat 2-3 times Squats 20 ½ Squats 20 4-count squats 10 Walking squats 10/side Lunges 10-20/leg Walking lunges 20 steps Calves regular 20 Calves – toe in 20 Calves – toe out 20 Calves – bent knee 20

Push/pull peddle 1:00/1:00 for 2030 minutes Push 1:00 Pull 1:00 Alternating every 1:00 (need straps for feet to pull) 14 July Leg PT: Warmup Repeat 10x’s Jumping jacks 10 ½ Squats 10 Repeat 3 times Squats 20 ½ Squats 20 4-count squats 10 Walking squats 10/side Lunges 10-20/leg Walking lunges 20 steps Calves regular 20 Calves – toe in 20 Calves – toe out 20 Calves – bent knee 20

do: flutterkicks leg levers scissors

15 July Max Rep PT: 5:00 warmup stretch Few sets as possible 100 pullups 200 pushups 300 crunches Do not go to the next exercise until you finish 100 pulls, 200 pushups etc…

16 July Leg PT: Repeat 3 times Bike 5:00 Squats 30 Lunges 15/leg Calves 30 Abs 50

17 July PT Pyramid: Pullups - 1-10-1 Dips - 2-20-2 Flutterkick – 25 each set Repeat 10 times Pushups - 20 crunches – 30

23 July PT Pyramid: 5:00 warmup 1-10-1 1) pullups x 1 2) pushups x 3 3) crunches x 5 4) dips x 2

29 July PT Pyramid: pullups 1-10-1 pushups - 2-20-2

18 July Leg PT: Repeat 3 times Total 30 minutes *Bike 5:00 Squats 30 Lunges 15/leg Calves 30 Reg crunches 25

24 July Leg PT: Bike/Leg workout Push/pull peddles Alternate Push 1:00 1:00 pull 2030:00 Alternating every 1:00 (need straps for feet to pull) Repeat 3 times Bike 5:00 Squats w/heel raise 30 Lunges 15/leg Calves 30 Abs 50 30 July Leg PT: Repeat 5-10x umping jack 10 squats 10

Repeat 4-8 times Squats 20 Lunges 10/leg bike for 4 minutes

19 July PT Superset: Bike 5:00 Repeat 3 x’s Push-ups 10 Dips 8 Pull-ups 10 Repeat abs 2x’s Abs/lower back crunches 25 Belly flutterkicks 20 R.arm/L.leg lifts 20 25 July PT Superset: Bike 5:00 Repeat 2 x’s Push-ups 10-15 Crunches 20 Lower back#1 20 Pull-ups 15 Crunches 20 Rev.pull-ups 15 Crunches 20 Dips 10 Crunches 20 Lower back#1 10 Crunches 20 Lower back#2 20 Arm Haulers 20 Crunches 20 Lower back#3 20

31 July PT Superset: Repeat 5-10 x’s Jumping jacks 10 Pushup 5-10 Repeat 3 x’s Push-ups 15 Crunches 20 Lower back#1 20 Pull-ups 10-15 crunches 20 Wide Push-ups 10-15 Dips 10-15 Crunches 20 Lower back #2 10 Arm Haulers 20 Rev.pull-ups 1015 Crunches 20

20 July Leg PT: Repeat 4 times Bike 3:00 Squats 30 Lunges 15/leg Calves 30

21 July Max Rep PT: 5:00 warmup

26 July Leg PT: Repeat 4 times Squats 25 Lunges 25 Heel Raise 30

27 July Max Rep PT: Warmup - 5:00 Repeat 10 x‘s 10-Jumping jack 10 - Pushups

Bike – 30:00 fast Max PT: 100 pullups in as few sets as possible(fsap) 200 pushups (fsap) 300 crunches (fsap)

Upperbody PT Circuit workout (no rest) Repeat 5x’s Pullups - max Dips - 20 Pushups - 20 abs of choice50

1 August Leg PT: repeat 4 times bike 5:00 squats - 30 lunges – 15/leg abs 50

2 August Max Rep PT: Pullups - 50 Pushups - 200 Crunches – 300 In as few sets as possible alternating max rep sets

22 July Leg PT: Repeat 3-4 times: Squats 20 Lunges 20 Heel raise 25 Crunches 50

28 July Leg PT: Bike/leg PT Repeat 4 times: Bike 5:00 Squats 30 Lunges 15/leg Calves 30 Crunches 50

3 August Leg PT: Jumping Jacks – 10 Squats - 20 Repeat 3 times Squats - 30 Lunges - 15 Bike 5:00 crunches – 25 plank pose 1 min swimmers 30 sec rev pushups 20 birds 20 Arm haulers 20

4 August PT Pyramid: 7:00 warmup PT pyramids1-101 pullups x 1 pushups x 2 crunches x 5 Repeat 10 times umping jacks -10 pushups - 10

5 August Leg PT: Repeat 3 times Bike 5 minutes Squats - 15 Lunges 10/leg Reverse pushups 20 Crunches -50 Swimmers 1 min plank pose 1 min Abs of choice - 50 Cardio – 10 minutes bike

6 August PT Superset: Repeat 5-10 x’s Jumping jacks 10 Pushups 5-10 Repeat 2 times (no rest) Pull-ups max + 3 negs Abs 50 Dips max + 3 negs Abs 50 Push-ups max Abs 50

7 August Leg PT: 5:00 warmup Repeat 10 times Jumping jacks 20 squats - 20 crunches – 10-20 bike 20:00 swimmers 30 sec rev pushups 20 birds 20 Arm haulers 20

8 August Max Rep PT: Repeat-5 times pushups - 40 Reg crunches – 25 pushups - 20 Reg crunch - 50 Pullups – max lower back exercises: swimmers 1:00 right arm/left leg ::30 left arm/right leg ::30

9 August Leg PT: Repeat 4 times Bike 5 min Squats 20 (W) Squats – 20 Lunges 10/leg

Bike 20:00

10 August PT Pyramid: PT Pyramid 1-10-1 1) pullups x 1 2) pushups x 3 3) crunches x 5 4) dips x 2 set #1: 1 pullup, 3 pushups, 5 crunches and 2 dips

16 August PT Pyramid: 1-2-3-4-5-4-3-2-1 Pullup/Dip x 2 Bike 20:00 Reg. Crunches 10 Pushups 10 Crunches 10 Dips 10

11 August Leg PT: Repeat 6 times squats 20 lunges 10/leg Bike 1 min Lower/Upperback : Plank pose 1:00 Swimmers – 1:00 Reverse pushups - 25 Arm Haulers – 25 Shoulder routine 17 August Leg PT: bike 30 minutes – every 5 minutes stop and do 20 squats / 20 lunges / plank pose 1 min

12 August PT Superset: Repeat 5-10x’s Jumping jacks 10 Pushup 5-10 Repeat 10 times Pull-ups 10 Push-ups 20 Abs of choice 30

18 August PT Superset: Push/Pull exercise Repeat 10 times: Jumping jacks 10 Push-ups 10 **10 Supersets** Pull-ups 8 Push-ups 20 Abs of choice 20 Dips 10

13 August Leg PT: Bike 30 minutes – Every 6 minutes stop and do 20 squats / 20 lunges (10/leg) / plank pose – 1 minute

19 August Leg PT: Repeat 10 times Jumping jacks – 10 squats – 20 Repeat 3 times Squats 20 Lunges 20 10 mile bike

Shoulder W/O 14 August Max Rep PT: 5:00 warmup pullups - 100 in as few sets as possible pushups - 40 in between each pullup set and “rest” with 100 abs of choice each set

20 August Max Rep PT: 5:00 warmup Repeat 10 times 20 pushups 20 crunches PT pullups - 100 pushups - 200 crunches - 300 any way you can in as many sets as you need to

15 August Leg PT: Repeat 6 times squats 20 lunges 10/leg plank pose 1 min

21 August Leg PT: Repeat 5-6 times Bike 2:00 Squats – 10, 12, 14, 16, 18 , 20….(increase reps each cycle for 5-6 cycles) Lunges 10, 12, 14, 16, 18, 20

22 August PT Pyramid: 2-4-6-8-10-8-6-42 Pull-ups/Pushups Dips 10-15 Crunches 10

28 August PT Pyramid: Repeat 10 times: Jumping jacks 10 Push-ups 5-10 Push/Pull exercise 2-4-6-8-10-8-6-42 Pull-ups/Pushups Repeat 2 times: Change grip on reverse side of pyramid

23 August Leg PT: Jumping Jacks 10 / Squats - 10 (repeat 5-10 times) Repeat the following three times: (in circuit order with no rest) squats- 20 reps lunges 10/leg reps (regular, 1/2) calves - 30 (regular, toes in, toes out) bike - 5:00 29 August Leg PT: 5:00 warmup

Repeat 5 times Bike - 5:00 squats - 30 reps lunges - 20 / leg calves - 50 reps total time - 30:00

24 August PT Superset: Repeat 3 times Jumping jacks 1020 Pull-ups max Push-ups 10-20 Repeat 3 times Jumping jacks 10-20 Pull-ups 5-10 Dips 10-20 Repeat 3 times Jumping jacks 10-20 Tricep push-ups 10-20 Pull-ups 5-10 30 August PT Superset: 5:00 warmup Repeat 3-4 times Pushups 10-20 Pullups 50% of max reps crunches 20 Plank pose 1 min

25 August Leg PT: bike 2:00-3:00 /

26 August Max Rep PT: 5:00 warmup

27 August Leg PT: 5:00 warmup

Repeat the following four times: bike 2:00-3:00 Squats - 10 - 20 reps Lunges - 10 -15 reps each leg Calves - 30 reps each leg

repeat 10 times Bike 2:00 20 pushups 30 crunches

repeat 4 times bike 5:00 squats - 30 lunges - 15 calves - 30 with increasing resistance for every minute you are on 1:00 at each level and repeat in reverse order - should take about 10-15:00

31 August Leg PT: Repeat ten times Jumping Jacks 10 Squats - 20

1 September Max Rep PT: Warmup repeat 5-10x’s Jumping jacks 10 Push-ups 10 MEGA-MAX WORKOUT Pull-ups Push-ups Dips 1.Max Max Max 2.Max-2 Max-10 Max-4 3.Max-4 Max-20 Max-8 4.Max-6 Max-30 Max-12 5.Max-8 Max-40 Max-16 (no rest from exercise to exercise)

Repeat 4 times Squats - 30 w/DB Lunges - 15 / leg w/DB Calves - 30 w/ DB

Bike 15:00 Lower/Upperback : -Plank pose 1:00 -Swimmers – 1:00 -Reverse pushups - 25 -Arm Haulers – 25 Shoulder routine

Repeat 3 times No weight PT Squats -30 Lunges - 15 calves -30 bike 3:00

pullups - 100 pullups any way you can

2 September Leg PT: Warmup – 5:00 Repeat 10 ‘s 10-Jumping Jacks 20 – Squats Repeat 3-4 times Squats - 25 Lunges - 20 / leg Calves/shins - 20 Heel /toe raises (both legs together)

3 September PT Pyramid: Bike 5:00

4 September Leg PT:

5 September PT Superset: Warmup 5:00

6 September Leg PT: 5:00 warmup

Repeat 5-6 times Pushups 20-25 Pullups 50% of max reps Crunches 30 Plank pose 1 min

Squat – 200 Lunges – 100

5:00 warmup Repeat 2 x’s if too easy 1-2-3-4-5-4-3-2-1 Pull-ups x 2 Push-ups x 4 Crunches x 5 Dips x 4

epeat 4-5 times Bike 5:00 squats - 30 lunges - 15 flutterkicks – 25

Belly flutterkicks 20 R.arm / L.leg lifts 20 bike 20:00

9 September PT Pyramid: Warmup repeat 5-10 x’s Jumping jacks 10 Push-ups 10 UPPER BODY PT 1-2-3-4-5-4-3-2-1 1. Pull-ups x 1 2. Push-ups x 2 3. Abs x 3 4. Dips x 2

Bike 20:00 Lower/Upperback : Plank pose 1:00 Swimmers – 1:00 Reverse pushups - 25 Arm Haulers – 25 Shoulder routine

10 September Leg PT: 5:00 warmup Repeat 3 times squats – 20 ½ squats - 20 lunges 20/leg crunches - 50

11 September PT Superset: Repeat 10 times umping jacks - 10 pushups – 10 crunches 15 Repeat 5 times Pushups – 10-20 crunches - 10 Pullups – max

* Repeat sequence and complete numbers in as few sets as possible. Bike 7:00 squats - 40 Bike 7:00 lunges - 40 Bike 7:00 squats 40 Bike 7:00 lunges - 40

12 September Leg PT: Repeat ten times Jumping jacks – 10 squats – 20

Shoulder workout

Repeat 3 times (W) Squats 20 (W) Lunges 20 Side stepping squats -20

Bike – 20:00

10 mile bike

7 September Max Rep PT: Repeat 10 times: Jumping jacks 10 Push-ups 10 50 pull-ups in as few sets as possible (goal 2-3)

8 September Leg PT: 5:00 warmup repeat 2 times bike 5:00 squats - 50 lunges 20 / leg calves - 50 flutterkicks-100

Repeat 5-10 times: Push-ups 10-20 Abs of choice 2030

Shoulders

13 September Max Rep PT: Mega-MAX workout 1. Pull-ups 2. Push-ups 3. Dips Max out all 1,2,3 Max -2, max-10, max-4 Max-4, max-20, max-8 Max-6, max-30, max-12 Max-8, max-40, max-16 No rest – exercise to Exercise

14 September Leg PT: Repeat 6 times Bike 2:00 pace Squats – 20 ½ squat – 10 lunges – 10/leg abs of choice 50

15 September PT Pyramid: Pull-ups 1-10-1 Push-ups 2-20-2 Abs of choice 550-5

16 September Leg PT: Bike pyramid: Level 1 for 1 minute Increase 1-2 levels per minute until near impossible to pedal – then repeat in reverse order – should take 20-30 minutes

17 September PT Superset: Repeat 5 times push ups 10-20 crunches 10-20 Pull ups max Bike 4 minutes

18 September Leg PT: Repeat 6 times Bike 2:00 pace Squats – 20 ½ squat – 10 lunges – 10/leg abs of choice 50

Easy bike 20 min

19 September Max Rep PT: Repeat 20 times Jumping jacks 10 Push-ups 10 100 pull-ups in as few sets as possible (goal 4-8) Rest 2:00 in between each Set

20 September Leg PT: Repeat 4 times Bike 3:00 w/* Shoulders w/o on bike Squats – 20 ½ Squats - 20 Lunges – 10/leg Bike 10:00

Repeat 4 times Squats - 20 lunges - 10/leg

21 September PT Pyramid: Pull-ups 1-10-1 Push-ups 3-30-3 Abs of choice 550-5

22 September Leg PT: 5:00 warmup Repeat 4 x’s Bike 5:00 squats 30 calves 30 Lunges- 25 / leg Crunches 25

23 September PT Superset: Repeat 8 times push ups 10-20 crunches 10-20 Pull ups max Bike 4 minutes Easy Bike 20 min

24 September Leg PT: 5:00 warmup Repeat 4 times Run 5:00 fast Squats - 30 Lunges – 15/leg calves 30 shoulder workout

Shoulder workout

25 September Max Rep PT: Warmup 10:00 Repeat 10 times Jumping jacks – 10 Pushups – 10 Pullup / Dips Perform 50 pullups in as few sets as possible – resting with matching dips, pushups, and abs of choice x 3: Shoulder W/O

26 September Leg PT: 5:00 warmup Repeat 4 times Bike 5:00 fast Squats - 30 Lunges – 15/leg calves 30

27 September PT Pyramid: Reverse pyramid Chest/abs Push-ups 25-1 Abs of choice 502 Start with pushups 25,24,23 Alternate with abs 50,48,46 Basically double your reps for abs 2-4-6-8-10-8-6-42 Pull-ups Three grips Pull-up pyramid 1. Regular grip 2. Reverse grip 3. Grip of choice Total 150 pull-ups 3 October PT Pyramid: 2-4-6-8-10-8-6-42 Dips Pull-ups Four grips Pull-up pyramid 1. Regular grip 2. Reverse grip 3. Close grip 4. Grip of choice Total 200 pull-ups But alternating dips either parallel bar dips or bench dips Total 200 dips

28 September Leg PT: 5:00 warmup Spartan bike bike 15:00 100 squats 100 abs of choice bike 15:00 75 lunges total 75 abs of choice bike 15:00 50 ½ squats 50 abs of choice

29 September PT Superset: Repeat 10 times push ups 10-20 crunches 10-20 Pull ups max Bike 4 minutes Easy Bike 20 min

30 September Leg PT: 5:00 warmup Repeat 4 times bike 3:00 squats - 30 lunges 15/leg heel raises 30

1 October Max Rep PT: Repeat 5 times Jumping jacks – 10 Pushups – 10 abs of choice 20 Pullups – max reps Dips – max reps Lower/Upperback : Plank pose 1:00 Swimmers – 1:00 Reverse pushups 25 Arm Haulers 25 Shoulder routine

2 October Leg PT: Repeat 5-10 times Jumping jacks – 10 Squats – 10 Repeat 4-5 times bike 3 minutes Squats – 20 reps Lunges – 15/leg reps Heel raises (calves) – 20-30 reps

Bike 15 min

4 October Leg PT: repeat 6 times: squats – 20 lunges – 10/leg plank pose 1 minute

5 October PT Superset: Repeat 5-10 times Pull ups 10 Push ups 25 Abs of choice - 25 Dips - 10-15 (all should be sub max effort) Bike 30:00 Shoulder W/O

6 October Leg PT: Warm up with 5 min bike Repeat 4 times squats – 20 lunges – 10/leg crunches 25

7 October Max Rep PT: Repeat 2-3 times Pushups – max reps Pullups – max reps Crunches - 25 Dips - max crunches - 25 pushups- max reps -knees

8 October Leg PT: Warm-up bike 10:00 Repeat 5 times Squats – 10 Lunges – 10/leg

9 October PT Pyramid: 2-4-6-8-10-8-6-42 Four grips Pullup pyramid 1. Regular grip 2. Reverse grip 3. Close grip 4. Grip of choice Total 200 pull-ups But alternating push-ups Try to double the pushups on the pyramid Total 400 pushups 15 October PT Pyramid: How high can you go UP the pyramid until you fail at both pullups / pushups?

10 October Leg PT: Repeat 5 cycles of: Squats 20 crunches - 20 Lunges 10 / leg crunches - 20 Calf raise 20 crunches 20

11 October PT Superset: Do several sets 10-15 sets of 5-10 pullups / dips and 1020 pushups per set.. Rest a minute with a water break / light stretch or active rest with a set of abs of your choice.

12 October Leg PT: Repeat 5-10 times Jumping jacks or bike - 1 minute squats – 20 Lunges – 10/leg Calf Raise / stretch – 20 / leg

13 October Max Rep PT: Pullups 50-100 Pushups 100-200 crunches 150-300 After each complete set of pull, push, crunches. Get these numbers in as few sets as possible. Do not go higher than 10 sets.

14 October Leg PT: Repeat 4-5 times bike 5:00 Squats - 20 Lunges 10 / leg crunches - 25

16 October Leg PT: Repeat 8 times Bike 2:00 rest with 10 squats and 10 lunges / leg

17 October PT Superset: 5:00 warmup

18 October Leg PT: Repeat 4 times Bike 4:00 rest with 20 squats 10 / lunges per leg

19 October Max Rep PT: Pullups 50-100 Pushups 100-200 Crunches 150300 After each complete set of pull, push, crunches. Get these numbers in as few sets as possible. Do not go higher than 10 sets.

20 October Leg PT: bike 5 minutes

Repeat 10 times pushups - 10 umping jacks 10 Repeat 3 times pullups – max reps regular grip reverse grip 30 abs at every set shoulderworkout reg. lat raise - 10 -thumbs up -10 - thumbs down 10 front raise - 10 - thumbs up - 10 - thumbs down 10 upright rows - 10 rev flies - 10 military press - 10 repeat w/no weight bike- 20:00

Cooldown bike 5:00

Repeat 4-6 times bike 5 minutes (W) Squats 20 ½ squats - 20 (W) Lunges 10/leg side step squats 20

21 October PT Pyramid: How high can you go UP the pyramid until you fail at both pull-ups / pushups?

22 October Leg PT: Repeat 4-5 times Bike 6-8:00 Squats – 30 Lunges -- 20 / leg Calves (heel raises) -- 30 per leg

Shoulder routine

23 October PT Superset: Warmup 10:00 Repeat 10 times Jumping jacks – 10 Pushups – 10 (variety of pushups – wide, close, fingertips, 8count bodybuilders etc)

24 October Leg PT: Repeat 4-5 times Bike 5:00 at increasing levels per minute on stationary bike Squats -- 30 Lunges -- 20 / leg Calves -- 30 per leg

25 October Max Rep PT: 50 Pull ups 100 push ups 200 crunches 5 minutes of plank pose

30 October Leg PT: Repeat 10 times Jumping Jacks 10 squats- 10 Abs of choice – 20

31 October Max Rep PT: 50 Pull ups 100 push ups 200 crunches 5 minutes of plank pose

Get above numbers done anyway you can.

26 October Leg PT: Repeat this 8-10 times Bike between 2:00 - 3:00 Squats – 30-40 reps Lunges - 20-30 reps per leg Heel Raises – 30 reps

Repeat 3-4 times: Pullups max Pushups - 25 Shoulders Workout

27 October PT Pyramid: 5:00 warmup Pullups: 4,6,8,10,12 of each grip below 1) regular grip 2) reverse grip 3) close grip 4) wide grip 5) mountain climber (200 pullups - HE man) Repeat 10 times 20 pushups do 25-50 abs below Flutterkicks - 50 Leg levers - 50 Scissors - 50 shoulder workout 2 x’s

28 October Leg PT: Bike 2:00-4:00 Squats -- 20-30 Lunges -- 10-20 per leg Repeat above 5-8 times

29 October PT Superset: Warmup 10:00 Repeat 10 times Jumping jacks – 10 Pushups – 10 Repeat 10 times Pushups – 20 Pullups – 5-10 Flutterkicks - 20 (variety of pullups and pushups) Shoulders Workout

Repeat 4-5 times: Bike 1:00-2:00 Squats - 20 Lunges - 10/leg Heel raises - 20

Get above numbers done anyway you can.

1 November Leg PT: Repeat 5-10 times bike 2:00-3:00 Squats - 20 reps Lunges - 10 -15 reps each leg

2 November PT Pyramid: Warmup 10:00 Pullups 2,4,6,8,10,12,14 Pushups, 5,10,15,20,25,30.. . Abs of choice 10,20,30,40...and repeat in reverse order - stop just before muscle failure (alternate each exercise and build up each cycle until near failure at any one exercise...)

3 November Leg PT: Leg Weight/PT x 2 Squats – 40 Lunges - 10/leg Stretch legs Bike - 5:00

4 November PT Superset:

5 November Leg PT: bike – 20:00

5:00 warmup Repeat 3 times Pullup –max Pushups – 40-50 reverse pushups 20 dips - 20 abs of choice - 30 wide pushups – 20 Tri pushups – 10

Repeat 5 times Squats – 20 ½ squats – 20 crunches - 25

6 November Max Rep PT: 100 Pull ups 200 push ups 300 Crunches 3:00 Bike Repeat above circuit until you reach 100 Pull ups in as few sets as possible..

7 November Leg PT: bike – 30:00 During Bike Stop every 5:00 Do: Squats – 25 ½ squats 20

Bike 20:00 Shoulder W/O

Super Set x 2 military – 10,15 bicep curls -10,15

Shoulder Workout 8 November PT Pyramid: Warm-up with Pull-ups 2,4,6,8,10 in between do 10 Push-ups & 1:00 bike. Push-up/Pull-up Pyramid: to 10 or higher if you can, keep going until you fail – you do not have to repeat in reverse order. Bike 20:00

9 November Leg PT: Repeat 5 times bike 5:00 squats - 30 lunges - 10 / leg

10 November PT Superset: Repeat 5-10 times: Pull-ups Max Push-ups 10 Crunches 10 Wide Push-ups 10 Crunches 10 Tricep Push-ups 10 Crunches 10

11 November Leg PT: Repeat 5 times bike - 3:00 squats – 20 lunges - 10 / leg

12 November Max Rep PT: 5:00 Warm-up Repeat 4 times: Bike 5:00 Pull-ups Max Push-ups Max Abs 25 Dips Max Pull-ups 25 reps any way you can with 50 abs each set. Bike 1:00 fast/1:00 slow for remaining time you have.

13 November Leg PT: Repeat 5 times Squats – 20 lunges - 10 / leg Bike/walk – 20:00

14 November PT Pyramid: Up to level 10 then stop Push-ups x 3 Crunches x 5 Pull-ups x 1

15 November Leg PT: Cardio 30:00; every 5:00, do 25 Squats

16 November PT Superset: Repeat 3 times: Push-ups 10-20 Pull-ups Max Crunches 25

17 November Leg PT: Cardio 40:00; every 10:00 do 20 Squats

LW Shoulders

20 November PT Pyramid: Pull-up/Push-ups Pyramid 1 Pull-ups/1 Push-ups, 2 Pullups/2 Push-ups, etc. (Keep going until you fail)

21 November Leg PT: Walk or bike 20:00 Repeat 5 times Squats – 20 ½ squats – 20 crunches - 25

22 November PT Superset: Repeat 10 times: Jumping Jacks 10 Push-ups 10 5 Supersets: Push-ups 10 Crunches 20 Pull-ups Max Push-ups 20 Crunches 20

23 November Leg PT: bike 30:00 Stop every 5:00 Do: Squats – 25 ½ squats 20

18 November Max Rep PT: 5:00 Warm-up

19 November Leg PT: Bike 30:00

Bike 20:00 (Fast 1:00/Slow 1:00)

Weight/PT x 2 Squats – 40 Lunges - 10/leg Bike - 5:00

Repeat 3 times: Pull-ups Max Push-ups Max Plank 1:00 Dips Max 24 November Max Rep PT: Repeat 4-5 times: Pull-ups Max Push-ups Max Bike 3:00 LW Shoulders

26 November PT Pyramid: 5:00 Warm-up Pull-ups 2,4,6,8,10 (in between sets do 10 push-ups)

Repeat 3 times Pull-ups Max Dips Max 2 December PT Pyramid: Pull-up/Push-ups Pyramid (How high can you go?) LW Shoulders

27 November Leg PT: repeat 10 times 10 jumping jacks ½ 10 squats Repeat 3 times squats - 25 . crunches - 30 ½ squats - 30 crunches - 30 BIKE for 30:00 3 December Leg PT: Repeat 5-10 times Bike 2:00-3:00 Squats - 20 reps Lunges - 10 15/leg

29 November Leg PT: 5:00 warmup

30 November Max Rep PT: Pull-ups warmup: 2,4,6,8,10

Bike pyramid

Do anyway you can: Pull-ups 50 Push-ups 100 Abs 200 Plank 1:00 Rest 3:00 4 December PT Superset: Bike 20:00

repeat 6 times Bike 3:00 squats - 20 1/2 squats – 20 abs of choice 20

Repeat 10 times: Pull-ups Max (every other set) Push-ups 25 Crunches 25 Plank 1:00

Bike 2:00 Squats 20 ½ Squats 20 Lunges 10/leg Butt-kickers ::30 Leg-swings 10

5 December Leg PT: 5:00 Warm-up

Repeat 4-5 times: 5 minutes bike tabata (::20 fast/::10 slow) Pull-ups Max Push-ups Max LW Shoulders 6 December Max Rep PT: Warm-up with Push-up ½ Pyramid 1-10.

Repeat 3 times: Pull-ups Max Push-ups Max LW Shoulders

LW Shoulders

repeat 10 times 10 jumping jacks 10 - ½ squats Repeat 3 times Bike –2:00 ½ squats - 20 reps Crunches - 30 Long fast walk/bike 30:00

LW Shoulders Bike 30:00 28 November PT Superset: Repeat 10 times: Push-ups 10 Jumping Jacks 10

25 November Leg PT:

Repeat 4 times: Squats 20 Lunges 10/leg Flutterkicks 25

1 December Leg PT: Squats - 3 x 20 light weight Lunges - 3 x 10/leg Calf raises - 3 x 15 bike 20:00

7 December Leg PT: 5:00 warm-up Repeat 10 times: Bike 2:00 Squats 20 Lunges 10/leg

8 December PT Pyramid: Repeat 3 times: Pull-ups 2,4,6,8,10 Push-ups or Dips 5,10,15,20,25

14 December PT Pyramid: Pull-up/Push-ups Pyramid 1 Pull-ups/1 Push-ups, 2 Pullups/2 Push-ups, etc. (Stop at 10)

9 December Leg PT: Bike 30:00 – every ½ km stop and do 20 Squats & 20 Lunges

15 December Leg PT: 5:00 Warm-up Repeat 5 times: Bike 5:00 Squats 30 Lunges 15/leg Plank 1:00

Repeat 3 times: Pull-ups Max

20 December PT Pyramid: Pull-up/Push-ups Pyramid (Keep going and see if you can go to 20 Pull-ups/40 Push-ups) Bike 30 minutes LW Shoulders

21 December Leg PT: 5:00 warm-up Bike 30:00, every 5:00 stop & do: 20 Squats 20 Lunges

10 December PT Superset: 5:00 warm-up


Repeat 10 times: Pull-ups Max (every other set) Push-ups 20 Crunches 20 Plank 1:00

Repeat 5 times: Bike 5:00 interval Squats 20 Lunges 10/leg

LW Shoulders 16 December PT Superset: Warm-up with pull-ups 2,4,6,8,10 – rest with 20 Push-ups & 20 Abs.

17 December Leg PT: Squats 300 reps Flutterkicks 200 reps Lunges 100 reps

Repeat 4 times: Pull-ups Max Plank 2:00 Dips 20 LW Shoulders 22 December PT Superset: 5:00 warm-up


Repeat 10 times: Push-ups 10 Jumping Jacks 10

Repeat 5 times: Jumping Jacks 10 Squats 20

Repeat 3-4 times: Dips 5-10 Pull-ups Max Plank 1:00 Push-ups Max Rows 10 Side plank 1:00/side

Repeat 3 times: Lunges 10/leg Squats 20 Cardio 5:00

LW Shoulders

Repeat 3 times: Squats 10 (weighted) Bike 5:00 hard

12 December Max Rep PT: Repeat 4 times: Cardio of choice 5 minutes Dips: Max Pull-ups: Max

13 December Leg PT: Repeat 10 times: Squats 10 Jumping Jacks 10

18 December Max Rep PT: 5:00 Warm-up

19 December Leg PT: Burn 100 calories as fast as you can using Bike. Max rep sets of: 100 Squats 100 Crunches Burn 100 calories as fast as you can again on cardio machine.

Max Rep Sets Pull-ups 100 Push-ups 200 Abs 300 Rest with 3:00 Cardio

24 December Max Rep PT: Burn 100 calories as fast as you can using Bike. Max rep sets of: 100 Pull-ups 100 Push-ups 100 seconds plank 100 Crunches 100 Flutter-kicks

Repeat 6 times: Squats 10 Lunges 10/leg

25 December Leg PT: 5:00 Warm-up Repeat 5 times: Jumping Jacks 10 Squats 20 Repeat 3 times: Lunges 20/leg Squats 20 Planks 1:00 Repeat 3 times: Squats 10 (weighted)

26 December PT Pyramid: Pull-up/Push-ups Pyramid (Keep going and see if you can go to 20 Pull-ups/40 Push-ups)

27 December Leg PT: 5:00 warm-up Repeat 4 times: Plank 1:00 Squats 25 Lunges 10/leg Bike 2:00 fast/1:00 slow for 30 minutes

28 December PT Superset: Bike – See how quickly you can burn 400 calories (should take 2030 minutes) Repeat 5 times: Pull-ups Max Abs of choice 50 Push-ups 20

29 December Leg PT: Bike 40:00 – Every 10 minutes stop and do 30 Squats

30 December Max Rep PT: Burn 100 calories as fast as you can using Bike. Max rep sets of: 50 Pull-ups 100 Push-ups 100 Flutter-kicks 100 seconds plank (Try to complete in 5-6 sets)

LW Shoulders Bike 20 minutes LW Shoulders

31 December Leg PT: Repeat 5 times: Bike 5:00 Squats 30 Lunges 15/leg Plank 1:00

Workout for every day of the year

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