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Exercise Routine: Week 1 - 2

This exercise routine outlines a 3 week program with increasing difficulty each week. It consists of warmups, 3 rounds of exercises, and cooldowns. Round 1 focuses on planks, side planks, and pushups. Round 2 adds variations of pushups. Round 3 includes squats, tricep dips, and increases the number of reps for each week. The goal is to challenge the body and push through discomfort, as the routine states that "pain is weakness leaving the body."

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Tony Gonzalez
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132 views

Exercise Routine: Week 1 - 2

This exercise routine outlines a 3 week program with increasing difficulty each week. It consists of warmups, 3 rounds of exercises, and cooldowns. Round 1 focuses on planks, side planks, and pushups. Round 2 adds variations of pushups. Round 3 includes squats, tricep dips, and increases the number of reps for each week. The goal is to challenge the body and push through discomfort, as the routine states that "pain is weakness leaving the body."

Uploaded by

Tony Gonzalez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Exercise Routine

Week 1 - 2
Warm-ups Round 1 Round 2 Round 3
 Basic stretches
 Plank 3mins 15sec  Diamond push-ups (x25)  Regular Squats (x15) (5sec
 King James 10x each (rest 2mins 30sec) (rest 1mins 30sec) holds) 2 reps
leg (rest 1min)
 Side plank right side  Regular push-ups (x25)
 1min 30sec (rest 1mins 30sec)  Triceps dip (x10) 4 reps
 Small rotating circles (rest 1min) (rest 30sec)
to the front & back  Spiderman push-ups (x25)
(slow) (x10)  Side plank left side (rest 1mins 30sec)
1min 30sec
 Small rotating circles  Decline push-ups (x25)
to the front & back (rest 2mins 30sec) (rest 1mins 30sec)
(fast) (x10)
 Decline Diamond push-
ups(x25)
 Large rotating circles (rest 1mins 30sec)
to the front & back
(slow) (x10)

 Large rotating circles


to the front & back
(fast) (x10)

 Jumping Jacks (x20)

Warm-down

Pain is weakness leaving the body& if it was EASY everybody would do it!
Week 3 - 4
Warm-ups Round 1 Round 2 Round 3
 Basic stretches
 Plank 3mins 15sec  Diamond push-ups (x25)  Regular Squats (x15) (5sec
 King James 10x each (rest 2mins 30sec) (rest 1mins 30sec) holds) 2 reps
leg (rest 1min)
 Side plank right side  Regular push-ups (x25)
 1min 30sec (rest 1mins 30sec)  Triceps dip (x10) 4 reps
 Small rotating circles (rest 1min) (rest 30sec)
to the front & back  Spiderman push-ups (x25)
(slow) (x15)  Side plank left side (rest 1mins 30sec)
1min 30sec
 Small rotating circles  Decline push-ups (x25)
to the front & back (rest 2mins 30sec) (rest 1mins 30sec)
(fast) (x15)
 Decline Diamond push-
ups(x25)
 Large rotating circles (rest 1mins 30sec)
to the front & back
(slow) (x15)

 Large rotating circles


to the front & back
(fast) (x15)

 Jumping Jacks (x30)

Warm-down

Pain is weakness leaving the body& if it was EASY everybody would do it!
Week 5 - 6
Warm-ups Round 1 Round 2 Round 3
 Basic stretches
 Plank 3mins 15sec  Diamond push-ups (x25)  Regular Squats (x15) (5sec
 King James 10x each (rest 2mins 30sec) (rest 1mins 30sec) holds) 2 reps
leg (rest 1min)
 Side plank right side  Regular push-ups (x25)
 1min 30sec (rest 1mins 30sec)  Triceps dip (x10) 4 reps
 Small rotating circles (rest 1min) (rest 30sec)
to the front & back  Spiderman push-ups (x25)
(slow) (x20)  Side plank left side (rest 1mins 30sec)
1min 30sec
 Small rotating circles  Decline push-ups (x25)
to the front & back (rest 2mins 30sec) (rest 1mins 30sec)
(fast) (x20)
 Decline Diamond push-
ups(x25)
 Large rotating circles (rest 1mins 30sec)
to the front & back
(slow) (x20)

 Large rotating circles


to the front & back
(fast) (x20)

 Jumping Jacks (x40)

Warm-down

Pain is weakness leaving the body& if it was EASY everybody would do it!
Pain is weakness leaving the body& if it was EASY everybody would do it!

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