TRAINING PLAN - asnbodytransformation.com.au · Plank super set with. 3 20 Sec Commandos 3 ... Air...
Transcript of TRAINING PLAN - asnbodytransformation.com.au · Plank super set with. 3 20 Sec Commandos 3 ... Air...
2ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
AT HOME TRAINING PROGRAMby Jarrod Boyce
10ASN
WEEK
DAY 3 REST
DAY 2EXERCISE SETS REPS RESTSkipping 3 100 90 Sec
Plank super set with. 3 20 Sec
Commandos 3 20 90 Sec
Pushups. Alternative - on knees 5 10 90 Sec
Mountain Climbers 5 30 60 Sec
Oblique Crunches 5 30 60 Sec
DAY 1EXERCISE SETS REPS RESTAlternating Lunges 3 20 90 Sec
Air Squats 5 30 90 Sec
Wall Sit Squat 2 Max Time
Hip Thrust 5 20 60 Sec
DAY 4EXERCISE SETS REPS RESTTricep Dips 3 10 90 Sec
Dumbbell lying on floor Chest Press 3 12 90 Sec
Front Raise 3 12
3 ROUNDS
50 Skips 10 Pushups 15 Butterfly Situps 20 Squats
DAY 5EXERCISE SETS REPS RESTPlank Super Set 5 40 60 Sec
Commando 5 15 60 Sec
Pistan Squat 5 15 60 Sec
Leg Raises 5 15 60 Sec
3 ROUNDS
10 Burpees 10 Step-ups each leg 10 Frog Squats 10 Blank
Pushups
DAY 640 Minute Walk or Sprint in the Park
DAY 7 REST
3Quickfit | Ripped in 60 Days Challenge
AT HOME TRAINING PROGRAM
by Jarrod Boyce
10ASN
WEEK
ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
DAY 8EXERCISE SETS REPS RESTTricep Dips 5 20 60 Sec
Wide Push-Ups 5 10 60 Sec
DAY 9EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec
Plank 3 1 Minute 60 Sec
5 ROUNDS
10 Pushups 20 Mountain Climbers
15 Butterfly Situps
10 Lunges each leg
5 ROUNDS
45 SECONDS PER EXERCISE, 15 SECOND REST BETWEEN EACH EXERCISE
Burpeees Mountain Climbers Jump Squats Sit Ups
Jumping Jacks Pushups
DAY 10 REST
DAY 11EXERCISE SETS REPS RESTTricep Pushups 3 12 60 Sec
Bicep Curls 3 12 60 Sec
AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE:
10 Pushups 10 Jump Squats 10 Situps
DAY 12 EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec
Air Squats 5 30 60 Sec
Alternating Lunges 5 10 each leg 60 Sec
Bicycle Crunch 5 30 60 Sec
3 ROUNDS
5 Pushups 10 Situps 15 Squats 20 Lunges (10 each leg)
DAY 1340 Minute Walk or Sprints at the Beach
DAY 14 REST
DAY 15 EXERCISE SETS REPS RESTBench or Step Jump 5 10 90 Sec
Wall Sit 5 1 minute 90 Sec
Walking Lunges 5 10 Each leg 90 Sec
Bicycle Crunch 5 40 60 Sec
Hip Thrust 5 20 60 Sec
DAY 16EXERCISE SETS REPS RESTSkipping (Single legs) 3 100 90 Sec
Sumo Deadlifts 5 30 90 Sec
Dips 5 10 90 Sec
Bicep Curl 5 15 60 Sec
Oblique Crunches 5 30 60 Sec
DAY 17 REST
4ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
AT HOME TRAINING PROGRAMby Jarrod Boyce
10ASN
WEEK
DAY 18EXERCISE SETS REPS RESTPlank 3 1 Minute 90 Sec
Kick Backs 5 20 90 Sec
DAY 19 EXERCISE SETS REPS RESTSingle Leg Lunge (chair) 5 40 60 Sec
Leg Raises 5 15 60 Sec
Butterfly Situps 5 15 60 Sec
Plank 5 1 Minute 60 Sec3 ROUNDS
15 Upright Row
10 Plank Pushups 15 Leg Raises 20 Jump
Squats 3 ROUNDS
50 x Single Skips
40 Bench Hops 40 Star Jumps 10 Plank
Pushups
DAY 22EXERCISE SETS REPS RESTHip Thrust 3 20 60 Sec
Bicep Hammer Curl 3 15 60 Sec
Tricep Dips 5 15 60 Sec
DAY 23EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec
Pushups 3 Max Reps 60 Sec
DAY 2020 minute Walk or Sprint in the Park
DAY 21 REST
5 ROUNDS
10 Butterfly Situps
10 Lunges each leg
10 Tricep Pushups
5 ROUNDS
45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE
Alternating Lunges Commandos Jump Squats V Sit Ups
Oblique Crunches Pushups
DAY 24 REST
DAY 25EXERCISE SETS REPS RESTTricep Kickback 3 20 60 Sec
Bicep Curls 3 20 60 Sec
DAY 26EXERCISE SETS REPS RESTHalf Squats 5 40 60 Sec
Side Squats 5 15 each leg 60 Sec
Russian Twists 5 30 60 Sec
Plank 5 1 Minute 60 Sec
AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE:
10 Close Pushups
10 Box Jumps
10 Situps
10 Wide Pushups 1 ROUND AT YOUR BEST TIME
100 Squats 100 Situps 50 Pushups 100 Lunges (50 each leg)
5Quickfit | Ripped in 60 Days Challenge
AT HOME TRAINING PROGRAM
by Jarrod Boyce
10ASN
WEEK
ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
DAY 28 REST
DAY 2740 Minute Walk
DAY 29EXERCISE SETS REPS RESTPlank 5 1 Minute 90 Sec
Air Squats 5 30 90 Sec
Alternating Lunges 5 10 Each leg 90 Sec
Bicycle Crunch 5 30 60 Sec
Hip Thrust 5 20 60 Sec
DAY 30 EXERCISE SETS REPS RESTSkipping 3 100 90 Sec
Frog Squats 5 30 90 Sec
Pushups 5 10 90 Sec
Mountain Climbers 5 30 60 Sec
Oblique Crunches 5 30 60 Sec
DAY 31 REST
DAY 32EXERCISE SETS REPS RESTPlank 5 1 Minute 90 Sec
Push-Ups 3 20 60 Sec
Wall Sit 3 1 Minute 90 Sec
DAY 33EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec
Leg Raises 5 15 60 Sec
Butterfly Situps 5 15 60 Sec
Plank 5 1 Minute 60 Sec3 ROUNDS
50 Skips 15 Butterfly Situps 20 Squats
DAY 3425 Minute Run
DAY 35 REST
DAY 36EXERCISE SETS REPS RESTHip Thrust 3 20 60 Sec
Tricep Dips 5 15 60 Sec
DAY 37 EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec
Pushups 3 Max Reps 60 Sec
5 ROUNDS
200m Run 10 Burpees 10 Butterfly Situps
10 Lunges each leg
5 ROUNDS
45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE
Burpees Mountain Climbers Jump Squats Sit Ups
Jumping Jacks Pushups
6ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
AT HOME TRAINING PROGRAMby Jarrod Boyce
10ASN
WEEK
DAY 38 REST
DAY 39EXERCISE SETS REPS RESTTricep Pushups 3 12 60 Sec
Bicep Curls 3 12 60 Sec
DAY 40EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec
Leg Raises 5 15 60 Sec
Butterfly Situps 5 15 60 Sec
Plank 5 1 Minute 60 SecAT THE START OF EVERY MINUTE
FOR 15 MINUTES COMPLETE:
5 Pushups 10 Situps 15 Squats 20 Lunges (10 each leg)
DAY 4130 Minute Walk - Fast pased
DAY 42 REST
DAY 44EXERCISE SETS REPS RESTSkipping (Single legs) 3 100 90 Sec
Sumo Air Squats 5 30 90 Sec
Wide Pushups 5 10 90 Sec
Oblique Crunches 5 30 60 Sec
DAY 43EXERCISE SETS REPS RESTPlank 5 1 Minute 90 Sec
Single Leg Kickback 5 30 90 Sec
Alternating Jump Lunges 5 10 Each leg 90 Sec
Bench Jumps 5 2 Minutes 60 Sec
Hip Thrust 5 20 60 Sec
DAY 45 REST
DAY 46EXERCISE SETS REPS RESTLying on floor Chest Press 5 15 90 Sec
Wall Sit 5 1 Minute 90 Sec
DAY 47 EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec
Leg Raises 5 15 60 Sec
Butterfly Situps 5 15 60 Sec
Plank 5 1 Minute 60 Sec3 ROUNDS
100 Skips 10 Plank Pushups 15 Leg Raises 20 Jump
Squats 3 ROUNDS
10 Burpees Step-up
40 Bench Hops 40 Star Jumps 10 Plank Push-
ups
7Quickfit | Ripped in 60 Days Challenge
AT HOME TRAINING PROGRAM
by Jarrod Boyce
10ASN
WEEK
ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
DAY 4860 Minute Walk
DAY 49 REST
DAY 50EXERCISE SETS REPS RESTHip Thrust 3 20 60 Sec
Tricep Dips 5 15 60 Sec
DAY 51EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec
Pushups 3 Max Reps 60 Sec
5 ROUNDS
10 Tricep Pushups
20 Mountain Climbers
10 Butterfly Situps
10 Lunges each leg
5 ROUNDS
45 SECONDS PER EXERCISE 15 SECOND REST BETWEEN EACH EXERCISE
Jump Lunges
Pause Squats
Broad Jumps Sit Ups
Oblique Crunches Pushups
DAY 52 REST
DAY 53EXERCISE SETS REPS RESTTricep Pushups 3 20 60 Sec
Bicep Curls 3 20 60 Sec
DAY 54EXERCISE SETS REPS RESTHip Thrust 3 20 60 Sec
Bicep Hammer Curl 3 15 60 Sec
Tricep Dips 5 15 60 Sec
AT THE START OF EVERY MINUTE FOR 15 MINUTES COMPLETE:
10 Pushups 10 Box Jumps 10 Situps
5 ROUNDS
10 Butterfly Situps
10 Lunges each leg
10 Tricep Pushups
DAY 5530 Minute Run or Walk
DAY 56 REST
8ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
AT HOME TRAINING PROGRAMby Jarrod Boyce
10ASN
WEEK
DAY 57EXERCISE SETS REPS RESTAlternating Lunges 3 20 90 Sec
Air Squats 5 30 90 Sec
Wall Sit Squat 2 Max Time
Hip Thrust 5 20 60 Sec
DAY 58EXERCISE SETS REPS RESTSkipping 3 100 90 Sec
Frog Squats 5 30 90 Sec
Pushups 5 10 90 Sec
Mountain Climbers 5 30 60 Sec
Oblique Crunches 5 30 60 Sec3 ROUNDS
5 Push-ups 10 Situps 15 Squats
20 Lunges (10 each
leg)
DAY 59 REST
DAY 60EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec
Squat Jump 5 15 60 Sec
Pistan Squat 5 15 60 Sec
Leg Raises 5 15 60 Sec
DAY 6115 Minute Hill Sprints
DAY 62 REST
DAY 64EXERCISE SETS REPS RESTHip Thrust 3 20 60 Sec
Tricep Dips 5 15 60 Sec
DAY 65EXERCISE SETS REPS RESTWall Sit 3 2 Minutes 60 Sec
Wide Squats 3 50 60 Sec
3 ROUNDS
10 Burpees 20 Bench Jumps
10 Rocket Jumps
10 Sprints - Sprint up and walk back, use the walk back as your rest
DAY 63EXERCISE SETS REPS RESTPlank 3 2 Minutes 90 Sec
Single Leg Kickback 5 30 90 Sec
Alternating Jump Lunges 5 10 Each Leg 90 Sec
Bench Jumps 5 2 Minutes 60 Sec
Hip Thrust 5 20 60 Sec
9Quickfit | Ripped in 60 Days Challenge
AT HOME TRAINING PROGRAM
by Jarrod Boyce
10ASN
WEEK
ASN 10 Week Body Transfromation Challenge 2017 | At Home Training Program
DAY 66 REST
DAY 67EXERCISE SETS REPS RESTScissor Kicks 5 40 60 Sec
Leg Raises 5 15 60 Sec
Butterfly Situps 5 15 60 Sec
Plank 5 1 Minute 60 Sec
1 ROUND AT YOUR BEST TIME
100 Squats 100 Situps 100 Pushups 100 Lunges (50 each leg)
DAY 6840 Minute Walk
DAY 69 REST