Innovative Results
Perform following workout program at your on risk. Results. recommends you consult a physician prior to any exercise program. Results accepts no responsibility for injury as a result of negligence.
Pre-Conditioning | Week 1
30s on 1m off(3x) |
Week 2
30s on 45s off(3x) |
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Mon or Tues | W-windmills
F-squat/curl/press P-wide push-up P-Bent-over db Row L-Squat C-Crunch U-Sticky-hand x’s L-high-knees |
Same as left | |
Wed or Thurs | W-run-in-place
F-deadlift/row/raise P-db shoulder press P-upright db row L-deadlifts C-chest raises U-hands steps L-butt-kickers |
Same as left | |
Fri or Sat | W-jumping jacks
F-db lateral circle lifts P-close push-ups P-single arm db row L-straight leg lateral kicks C-seated rotators U-single arm dice drill L-side shuffle |
Same as left | |
Conditioning | Week 3
30s on 30s off |
Week 4
45s on 30s off |
Week 5
1m on 30s off |
Mon or Tues | W-mountain climbers
F-squat/throw/bend P-diamond push-ups P-curl/reverse fly L-bench squats C-planks U-side hand steps L-karaoke |
Same as left | Same as left |
Wed or Thurs | W-jump rope
F-db squat/curl/press P-arnold press P-bent-over belly rows L-straight arm goodmornings C-flutter kicks U-sticky hand z’s L-skipping |
Same as left | |
Fri or Sat | W-sissy squats
F-lateral body circles P-lying db ext and chest fly P-sticky rows L-jump twists C-upper body circles U-db faux tosses L-broad jumps |
Same as left | |
Stamina | Week 6
1m on 25s off |
Week 7
1m on 20s off |
Week 8
1m on 15s off |
Mon or Tues | W-shadow boxing, jumping jacks
F-power clean/press P-uneven push-ups P-one armed bent over rows L-jump squats C-db multi bends U-dbl arm dice drill L-sprints |
Same as left | Same as left |
Wed or Thurs | W-windmills, mountain climbers
F-burpies P-inclined push-ups P-one-armed upright rows L-lunges C-v-ups U-db under-leg crosses L-jump rope |
Same as left | Same as left |
Fri or Sat | W-squats, sun gods
F-clean/jerk P-standing front press and shoulder press P-upright to bent-over row L-front kick, side kick C-crunch & rotate U-sticky hand iron crosses L-sticky feet multi-hops |
Same as left | Same as left |
Conditioning | Week 9
30s on 30s off < stable/> wt |
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Mon or Tues | W-mountain climbers
F-squat/throw/bend P-diamond push-ups P-curl/reverse fly L-bench squats C-planks U-lateral hand walk L-karaoke |
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Wed or Thurs | W-jump rope
F-db squat/curl/press P-arnold press P-bent-over belly rows L-straight arm goodmornings C-flutter kicks U-sticky hand z’s L-skipping |
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Fri or Sat | W-sissy squats
F-lateral body circles P-lying db ext and chest fly P-sticky rows L-jump twists C-upper body circles U-db faux tosses L-broad jumps |
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Hypertrophy | Week 10
30s on 30s off < stable/> wt |
Week 11
45s on 45s off < stable/> wt |
Week 12
1m on 1m off < stable/> wt |
Mon or Tues | W-bear crawls
F-character builders P-power push-ups P-pull-ups L-jump squats C-sit-up with rotation U-dbl hand dice drills L-sticky feet cross hops |
Same as left | Same as left |
Wed or Thurs | W-hand walking or hand stands, run-in-place
F-burpies with jump P-diamond power push-ups with hop to wide power push-ups P-heavy bent-over db rows L-step-up with high knee C-olympics and reverse olympics U-sticky hand bow draws L-sticky feet split hops |
Same as left | Same as left |
Fri or Sat | W-windmills, jumping jacks, mountain climbers
F-push-up rows with donkey kicks P-one armed push-ups P-heavy upright rows L-lunge hops C-Iron crunches U-sticky push and pull L-sprints and jump rope |
Same as left | Same as left |
Pre-Conditioning (Mon or Tues)
Warm-up-Windmills– Stand with wide stance and hold arms parallel to the ground, bend at hips and rotate around spine to reach toward your toes alternately.
Full Body-Squat/Curl/Press-Squat down with chest up and butt back, keeping the weight on heels. Holding the hands to side stand up, curl the weight up to chest and press overhead. Then lower weight and repeat.
Push-Wide Push-up-Set hands wider than shoulder width, and lower down, so elbow creates a 90 degree angle, then push back up to start and repeat.
Pull-Bent-over Dumbbell Row-Bend down, making torso parallel to the ground, bend knees if needed. Row dumbbells with elbows in to create a 90 degree angle. Lower back down to starting position and repeat.
Legs-Squat-Start in standing position, lower buttocks toward ground, keeping weight in heel, raise back to standing and repeat.
Lower Core-Crunch-Lying on the floor position legs in an upright position and hands in a comfortable position. Reduce the distance between chest and lower abdomen by contracting the stomach muscles.
Upper Agility-Sticky-Hand X’s-Hold elastic band with arms straight in front of torso. Pull band apart in a diagonal, then rotate to opposing diagonal and pull band apart. Start at beginning and repeat.
Lower Agility-High-Knees-Run forward with emphasis on speed of the feet and legs, while raising the knees as high as possible with each stride.
Pre-Conditioning (Wed or Thurs)
Warm Up-Run-in-place-Self-explanatory
Full Body-Deadlift/Row/Raise-Start with standing then lower to row position, keeping the back straight and parallel to the ground, row with elbows flared out, lower row, stand, raise arms in front of body parallel to ground or above head, then lower back to beginning and repeat.
Push-Standing Dumbbell Shoulder Press-Stand with feet shoulder width apart, start with dumbbells ear height and press upward, lower, and repeat.
Pull-Upright Dumbbell Row- Stand with feet shoulder width apart, start with dumbbells waist height, raise to bottom of chest, lower to start and repeat.
Legs-Deadlifts- Stand with feet shoulder width apart, start with dumbbells waist height, lower chest to ground with legs straight or as straight as possible, keep spine in alignment, raise back up, and repeat.
Lower Core-Chest Raises-Lie face down on ground with hands on or next to head, raise chest off ground, lower back down and repeat.
Upper Agility-Hands Steps-Start in push-up position with a step in front of hands, step one hand up on step, then other hand, step one hand down, and then other hand, and repeat.
Lower Agility-Butt-Kickers-Run forward while trying to kick buttocks with heels. Focus more on the speed of legs kicking back than moving your body forward.
Pre-Conditioning (Fri or Sat)
Warm Up-Jumping Jacks (Side-Straddle-Hops)-Start in standing positions, jump to a straddle position while raising hands above head, jump back to start position and repeat.
Full Body-Dumbbell Lateral Circle Lifts-Start in standing position with feet spread as wide as possible lower dumbbells on either side of one foot, staying at that level move body and dumbbells to either side of other foot, raise body up, curl to chest, press above head, lower on the other side of body, lower to foot, and repeat process.
Push-Close Grip Push-Ups-Perform push-up with hands shoulder width apart.
Pull-Single Arm Dumbbell Row-Position feet apart with one foot slight forward of the other, the side where the foot is further back, row with this hand, keeping torso parallel to ground or as close to parallel as possible.
Legs Straight-Leg Lateral Kicks-Stand at shoulder width apart, kick one leg up at a time with toes pointed forward.
Lower Core-Seated Rotators-Sit with legs forward and knees slightly bent, hold ball in front of torso, leaning back, keep abdominals flexed, back pushed outward, rotate ball and arms around spine.
Upper Agility-Single-Arm Dice Drill-Imagine a five pointed dice on the ground, start with hands on the lower two dots, moving one hand at a time move them to the center dot, then to the upper corners, then back to center, lastly to lower corner points and repeat.
Lower Agility-Side-Shuffle-Start with feet wide move them together and back apart to create sideways motion. Keep knees bent, buttocks low, chest up, and hands up.
Conditioning (Mon or Tues)
Warm-Up-Mountain Climbers-Start in the push-up position, then raise each knee alternately. Both feet should touch the ground in the push-up, right knee up, and left knee up positions.
Full Body-Squat/Throw/Bend-Start with med ball or dumbbell at chest height, squat down to form a 90 degree angle with your legs, power up and either throw or utilize a faux toss, then with arms as straight as possible bend slightly to the right and then the left.
Push-Diamond Push-ups-Start in a push-up position with both hands forming a diamond shape, then lower torso to create a 90 degree angle with your arms, if it is too difficult, do a modified (girl) push-up with knees on the ground and feet up.
Pull-Curl/Reverse Fly-Bend at hips with spine in alignment, bend knees and let arms hang in front of body, curl arms straight toward face, straighten arms again, and raise arms laterally and upward, pinching shoulder blades together. Important to keep back straight the whole time.
Legs-Box Squat-Start with legs spread about shoulder to hip width apart, squat to sit on bench, sit on bench for a fraction of a second, then raise back up to starting position.
Lower Core-Planks (with or without side planks)-Hold in a push-up position or hold body in similar position but with the elbows resting on the ground. (hold in side position with body straight and feet resting on the other or hold in similar position but with the elbow on the ground.)
Upper Agility-Lateral Hand Walk-Start in push-up position and step hands together as the feet step apart, repeat in either direction.
Lower Agility-Karaoke-Produce lateral locomotion (or body movement), starting in a wide stance position place one foot laterally over the other foot, then moving back to a wide stance position, and placing the original moving foot behind the other foot.
Conditioning (Wed or Thurs)
Warm-Up-Jump Rope-Shown and self-explanatory.
Full Body-Dumbbell Squat/Curl/Press-Squat down with chest up and butt back, keeping the weight on heels. Holding the hands to side stand up, curl the weight up to chest and press overhead. Then lower weight and repeat.
Push-Arnold Press- Stand with feet shoulder width apart, start with dumbbells in front of upper chest with palms facing inward, press upward while rotating palms to face outward, lower to start, and repeat.
Pull-Bent-Over Belly Rows- Position feet shoulder width apart, row with both hands, palms facing outward, keeping torso parallel to ground or as close to parallel as possible.
Legs-Straight-Arm Goodmornings-Start with dumbbells low, torso parallel to ground, raise dumbbells overhead, while raising torso to upright position, lower to start, and repeat.
Lower Core-Flutter Kicks-Lie on ground face-up with hands under lower buttocks, start with feet 6 inches off the ground, kick feet upward alternately.
Upper Agility-Stickyhand Z’s-Utilizing elastic band (sticky), stretch sticky horizontally high, stretch diagonally down, stretch horizontally low, stretch sticky diagonally upward the other way, end at start position, and repeat.
Lower Agility-Skipping-Bring knee upward sharply, then move opposing knee upward sharply, creating forward movement. Focus on vertical movement of body rather than speed of movement forward.
Conditioning (Fri or Sat)
Warm Up- Sissy Squats-Start in standing position, bend at knee and go onto toes while leaning back. Try to keep upper leg and torso in line. Raise back up to standing. (These are anything but sissy)
Full Body-Dumbbell Lateral Circle Lifts-Start in standing position with feet spread as wide as possible lower dumbbells on either side of one foot, staying at that level move body and dumbbells to either side of other foot, raise body up, curl to chest, press above head, lower on the other side of body, lower to foot, and repeat process.
Push- Lying Dumbbell Extension and Chest Fly-Lying on back raise dumbbell weight above head and chest, bend at elbow creating a 90 degree angle keeping elbows in tight, then raise back above chest and head, now lower arms laterally to the side of body keeping a slight bend in the elbow. Raise back up and repeat.
Pull-Sticky Rows-Sit in 90 degree position with toes pointed up and knees slightly bent. Wrap elastic band around feet and hold either end. Row band back and repeat.
Legs-Jump Twists-Line up perpendicular to step then jump and twist 90 degrees to land on step. Jump back to starting position and repeat.
Lower Core-Upper Body Tridents-Start in standing position with feet shoulder or hip width apart with knees slightly bent. Bend forward, back to standing, then right, back to standing, and finally left, then back to start, and repeat.
Upper Agility-Dumbbell Faux Toss Tridents- Start in standing position with feet shoulder or hip width apart with knees slightly bent. With dumbbell or med ball fake a toss forward, back to chest, then right, back to chest, and finally left, then back to start, and repeat.
Lower Agility-Broad Jumps- Jump forward with both feet, keep feet slightly apart and repeat.
Stamina (Mon or Tues)
Warm Up-Shadow Boxing-Stand in a good athletic position with hands up and strike with your hands and arms as if you were boxing someone., Jumping Jacks (As previously shown and written)
Full Body-Power Clean and Press-Start with weight on ground and feet at shoulder or hip width apart, pull weight up, raise calf (up on tip of toes), shrug shoulders up, then perform upright row (raising elbows up with weight along body, then lower body with squat and bring elbows under weight, stand, press, lower weight to floor and repeat. This movement should eventually be done in one fluid movement.
Push-Uneven Push-ups-Start in push-up position with one hand on ball, dumbbell, or step, them perform push-up, halfway through time switch to other arm on step, ball, or dumbbell.
Pull-Single Arm Bent-Over Rows- Position feet apart with one foot slight forward of the other, the side where the foot is further back, row with this hand, keeping torso parallel to ground or as close to parallel as possible.
Legs-Jump Squats-Perform regular squat down, but instead of pressing up as normal, jump up then land in standing position and repeat.
Lower Core-Dumbbell Upper Body Tridents- Start in standing position with feet shoulder or hip width apart with knees slightly bent. With dumbbells in each hand bend forward, back to standing, then right, back to standing, and finally left, then back to start, and repeat.
Upper Agility-Double Arm Dice Drill–Imagine a five pointed dice on the ground, start with hands on the lower two dots, moving both hands at the same time move them to the center dot, then to the upper corners, then back to center, lastly to lower corner points and repeat.
Lower Agility-Sprints-Perform sprint for allotted time, rest, and repeat.
Stamina (Wed or Thur)
Warm Up-Windmills, Mountain Climbers-As shown and described above.
Full Body-Burpies-Start in standing position, then lower hands to ground while squating, kick legs out behind, and perform a push-up, then bring legs in raise up to start position and repeat.
Push-Inclined Push-ups-Perform push-up on an incline.
Pull-One-Armed Upright Rows-Perform an upright row one arm at a time.
Legs-Lunges-Put one foot ahead of the other while keeping them shoulder to hip width apart, keep front knee behind foot, place weight on front foot heel, then lower front leg to create a 90 degree angle, rear foot can be on toes, but should not have a lot of weight on it. Raise back up to starting position, switch to the other foot and start over.
Lower Core-V-Ups-Sit with upper buttocks on ground or mat, place hands behind body on ground for support, raise feet off ground with legs bent, bring knees toward chest, then kick away from chest, and repeat.
Upper Agility-Dumbbell Under-Leg Crosses-Squat with legs spread far apart, take dumbbell in hand and create a figure eight between legs passing the dumbbell from one hand to the other.
Lower Agility-Jump Rope-Self-Explanatory
Stamina (Fri or Sat)
Warm Up-Squats, Sun Gods- Perform squats for allotted time and rest, then raise arms parallel to ground laterally on either side of body, create small circles with hands, keep them up for the entire time.
Full Body- Clean and Jerk-Perform power clean, then press up weight fast and perform a semi-lunge with legs, come to standing, then lower weight and repeat. Alternate right and left feet for the Jerk (lunge) part.
Push-Standing Front Press and Shoulder Press-Perform a standing chest press, pushing the dumbbells out in front of chest, then perform a shoulder press.
Pull-Upright Row to Bent-Over Row-Perform upright row, then lower weight into dead lift position, and perform bent-over row, raise to start position and repeat.
Legs-Front Kick, Side Kick-Kick up knee or foot to front then with same leg perform side kick, switch to the other side, and repeat.
Lower Core-Crunch & Russian Twists-Crunch up and then twist torso from side to other side, then lower crunch, and repeat.
Upper Agility-Sticky Hand Iron Crosses-Create a cross in front of torso with an elastic band, stretching it vertically, and then stretching it horizontally.
Lower Agility-Sticky Feet Split Hops-Wrap legs with elastic band. Start in standing position, and kick legs out front to back, come back to standing, then side to side, alternating left and right for the front to back movement.
Conditioning (Mon or Tue)
As previous conditioning, except increase the intensity by going fast, pushing hard, and decreasing the stability of the exercise.
Conditioning (Wed or Thur)
As previous conditioning, except increase the intensity by going fast, pushing hard, and decreasing the stability of the exercise.
Conditioning (Fri or Sat)
As previous conditioning, except increase the intensity by going fast, pushing hard, and decreasing the stability of the exercise.
Hypertrophy (Mon or Tue)
Warm Up-Bear Crawls-Start on hands and feet and move forward for allotted time, rest then repeat.
Full Body-Character Builders-Start in standing position squat and put hands on floor, kick legs out into push-up position, perform push-up then right arm row, perform another push-up then left arm row, then bring legs back up to squat position, stand, perform curl, then press weight up with shoulder press. lower to start position and repeat.
Push-Power Push-Ups or Drop Set Bench-Perform jumping push-up or perform bench at intermediate weight to max then lower weight and max, then lower weight and max, keep performing bench until weight of bar is left. Drop sets by ten to twenty pounds at a time.
Pull-Pull-ups or Drop Set Standing Lean Back, Lat Pull Downs-Perform Pull-ups or assisted pull-ups for allotted time. or perform Standing Lean Back Lat Pull Downs at intermediate weight to max then lower weight and max, then lower weight and max, keep performing bench until weight of bar is left. Drop sets by ten to twenty pounds at a time.
Legs-Jump Squats or Drop-Set Squats-Perform jump squats for allotted time or Drop set Squats with dumbbells or barbell.
Lower Core-Sit-up and Russian Twist-Perform a sit-up by lying on back, bend knees and keep feet on floor, bring your torso up and break the plane of the waist with the head, then lift up feet and rotate to the left, then the right, place the feet on the floor, lie down, and repeat.
Upper Agility-Power Push Up to One Handed Position Hold-Perform a power push-up (a push up which lifts hands off the ground), then land on one hand, get back to push up position, perform another push up and land on the other hand, back to push up position, and start over.
Lower Agility-Sticky Feet Cross Hops-Wrap elastic band around legs, jump feet apart with one leg in front of the body’s plane and the other leg behind the body’s plane, then jump the legs in and back apart with feet at opposing planes of the body.
Hypertrophy (Wed or Thur)
Warm Up-Hand Walking or Hand Stands, Run-In-Place-Either perform walking on hands or perform a hand stand, with or without assistance. Then run in place for allotted time.
Full Body- Burpies with Jumps or Ascending Drop Set Power Clean and Jerks-Perform Burpies with a jump squat when standing up. Or perform Power Clean and Jerk until one rep before failure then add weight and perform again until 5 sets are complete. Move up ten pounds per set.
Push-Diamond to Wide Power Push-Ups or Ascending Drop Set Bench-Perform diamond to wide power push-ups for allotted time or use ascending drop set format for bench press.
Pull-Heavy Bent-Over Dumbbell Rows or Horizontal Pull-ups-Perform Bent-over Dumbbell Rows with heavier weight or Perform a pull up leaned back with heel on the ground or leaned back with feet in the air.
Legs-Dumbbell High Step-Up with High Knee-Perform step-ups with dumbbells in each hand, step with right leg up, then raise left knee, lower left leg down then right leg to start position, then step up with left leg, raise right knee, lower right leg down then left leg to start position, and repeat.
Lower Core-Olympics and Reverse Olympics-Lie on back raise legs up, and arms up straight and touch them together at top, perform for allotted time. Then flip over on to stomach, raise arms up and legs up straight, perform for allotted time.
Upper Agility-Sticky-Hand Bow Draws-Using elastic band draw it like a bow and arrow, switch to other side and repeat.
Lower Agility-Cone Jump-Overs-Jump over cone side to side with feet together for one set, then second set jump front to back, last set jump across diagonally then backwards then diagonally the other way.
Hypertrophy (Fri or Sat)
Warm Up-Windmills, Jumping Jacks, Mountain Climbers-Perform Windmills, Jumping Jacks (side straddle hops), and mountain climbers for allotted time.
Full Body- Push-up Rows with Donkey Kick-Start in push up position perform push-up, then staying in push up position perform a one armed row, then row the other arm, now perform straight leg kick with one leg, then the other leg, and repeat.
Push-One-Armed Push-Ups-Whether modified, inclined, assisted, or regular, perform a one-armed push up.
Pull-Heavy Upright Rows-Perform upright rows with heavier weighted dumbbells, or pull on elastic band that is wrapped under feet, and hold band until time is up.
Legs-Dumbbell Lunge Hops-Perform lunge hops (a lunge then hop to opposing lunge) with dumbbell.
Lower Core-Iron Crunches-Lie down, place a dumbbell above head and one on the left side of body, grab the dumbbell above head with straight arms sit up with weight and set it between legs, then lower back down grabbing the weight on the left side and rotate it to right side, then grab the dumbbell between legs and raise it above head set it down then move the dumbbell from the right side to the left side with straight arms, and repeat.
Upper Agility-Push and Pull-Keeping arms in front of body grab an elastic band with both hands (make it as tight as possible), push one hand forward in a jabbing motion, and the other hand row back with elbows in, and repeat as fast as possible.
Lower Agility-Sprints and Jump Rope-Perform sprints and jump rope for the allotted time.
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