Monday and Thursday
Goal: 12 minute Lower body workout in the AM and 2-2.5 mile run during lunch break.
Execution: 12 minute lower body strength workout—exercises including DB squats, DB lunges, hip raises, plyometrics, leg curls with exercises ball, DB deadlifts, kettlebell swings, ect. Pack clothes to bring to work to workout.
Tuesday and Friday
Goal: 12 minute Upper body workout in the AM and 25-30 minute walk or yoga sequence during lunch break.
Execution: 12 minute upper body strength workout—exercises including DB chest press, DB row, front/side/rear delt raises, DB upright rows, push-ups, assisted pull-ups, ect. Pack clothes to bring to work to workout.
Goal: Core workout for whatever time I have available.
Execution: Wake up earlier if needed to fit this workout in. Pack clothes to workout in if there is time available.
Goal: Long run- 3-4 miles logged on this day.
Execution: Eat a healthy meal Friday night and make a post workout drink at night to consume afterwards.
Goal: Make up workouts done on this day or REST.
Execution: If during the week I had to cancel a workout due to time restraints
or injury/sickness, this is the day to make it up. If all workouts were completed during the week than no intense workout’s day.
**The 12 minute strength workouts that I do, I am using heavy weights (15-25lbs- depending on body part worked) and I am resting only to transition from one exercise to the next**
The ultimate goal of the 6 weeks is to continue gaining strength and speed as an athlete in as little time as possible.