This workout plan is a 4 week general fitness workout plan involving 12 workouts (3 workouts per week). Each week the workouts get progressively tougher, with the hardest week being week 3. Week 4 is a little easier.
Each session consists of a Warm Up, Main Drill and in some cases a Finisher. These 2 or 3 drills add up to roughly 50-55 minutes so add a 5 minute cooldown of your choice to get a 60 minute workout.
In workouts that have multiple Warm Ups, you do all of them. One is usually more of a traditional warm up and the other is a game(s).
- 5 Strength Workouts
- 4 HIT Workouts
- 2 Teamwork Focused Workouts
- 1 Running Workout
The second Fitness Testing is scheduled for Monday on the final week so that the same clients are present. If you have clients who are there every session you can swap the Monday and Friday workouts in Week 4.
#1 - STRENGTH
#2 - STRENGTH
#3 - TEAMWORK
#4 - HIT
Finisher: Repeat each station once more with 60 seconds work instead of 5 minutes and 30 seconds rest instead of 90 seconds.
#5 - STRENGTH
#6 - Running
Finisher: Quick Ladder - see notes below.
#7 - HIT
#8 - HIT
#9 - Strength
#10 - Strength
#11 - Teamwork/fun
#12 - HIT
Quick Ladder: (10 minutes)
This works as a simple ladder drill, the reps change each round:
- DB Squat Press x 10 (minus 1 rep each round)
- Crunches x1 (add 1 rep each round)
Keep going until around 1/3 of the group has done 1x DB Squat Press and 10x Crunches. Then everyone can rest.
Workout plan tags: pyramid