Fartlek Training

Fartlek Training + 5 Towers at CFA

Run + Towers

3 miles run
3 towers at CFA

Upper Body Strength + 10 Towers

In the morning:

50 Push-ups follow by 10 Chin-ups
Rest
3 x 10 Triceps Dips

In the afternoon:

10 Towers*

Running towers (every other step) 5x

Walking towers with 30lbs SCBA (every other step) 5 x


* Tower - 5 story

Running

3 miles Run: 30 min

Abs + Core: 10 min

Treadmill Running at CFA

Treadmill Running: 3 miles

Co.1, Shift 1 Workout of the day

Run + Stair Climb

Morning Workout:

Warm up: 10 min

Abs + Core: 10 min

Run: 2 miles
Stair Climb: Tower 4x

Cool Down: 10 min


Evening Workout:

Swim: 35 laps

Stair Climb

Warm up: 1 mile run on Treadmil

Stair Master: 10 min (115 floors climbed)

Cool down + stretching: 10 min

Boxing Workout at Co. 5

Stair Climb at Co. 2

Warm up: 10 min

Jump rope: 2 x 3 min
Plank: 3 min 30 sec
Bending knees on pull up bar: 3 x 15

45 min Stair Climb with SCBA

Cool down + Stretching: 10 min

Quick Boxing Workout

Warm up: 5 min

Jump rope: 3 x 2 min
Core + Abs : 10 min
Boxing technique: 15 min
Weighted punches:6 x 30 sec
Shoulder press: 40 x with 45 lbs Olympic Bar

Cool down: 5 min

Run

4 miles run on the treadmill

Run + Swim

Run on the treadmill: 3 miles (30 min)

Swim: 20 laps

Weronika's Workout

Run on the treadmil: 1,5 miles

Stationary Bike: 3,5 miles

Functional Strength + Boxing

Morning Workout

Warm up: 10 min (jump rope)

Functional strength circuit with SCBA mixed with towers: 40 min
Total 6 towers (5 stories)

Cool down: 10 min

Evening Workout

Warm up: 10 min

Jump rope: 2 x 2 min
Boxing run: 10 x 30 sec

Boxing mitt drills: 30 min

Heavy bag: 6 x 30 sec, rest 1 min 6 x 30 sec

Weighted punches: 6 x 30 sec, rest 30 sec

Cool down: 10 min

Eliptical

Warm up: 10 min

Elliptical Machine: 35 min (first time in my life...I forgot my sneakers)

Plank: 3 min 30 sec

Push ups: 40
Rest: 2 min
Push ups: 40
Rest: 2 min
Shoulder Press: 40 (45 lbs Olympic Bar)
Rest: 2 min
Wrist Rollers: 4

Stretching: 10 min

Run

Run: 3 miles

Run + Stair Climb

Warm up: 10 min

Abs + Core: 10 min

Run: 2 miles

Stair Climb: 20 stories

Cool down: 10 min

Run

Run: 5 miles (8 kilometers)

Kettlebell Workout

Warm up: 10 min

Abs + Core: 15 min

Turkish Get Up practice: 20 min (40 lbs & 53 lbs)

Kettlebell Chest Press: 10 x 40 lbs (each), 10 x 53 lbs (each), 10 x 53 lbs (each)

Push ups: 20

Pull ups: 2 x 7

Stretching: 15 min

Co. 5 Workout

Morning workout:

Jump rope: 3 x 3 min, rest 1 min
Run on the treadmill: 30 min (3 miles)


Evening workout:

Abd + core: 10 min
Turkish get up practice: 20 min (35lbs, 53lbs, 72lbs)

Core + Stairs

Warm up: 10 min

Treadmill run: 30 min
Stair climb: 20 stories

Cool down: 10 min

Run

Run 3 miles

Abs + Core:15 min

Quick Cardio

Warm up: 10 min

Jump rope: 3 x 3 min, rest 1 min
Shadow boxing: 3 x 3 min, rest 1 min

Abd + core: 10 min

Cool down + stretching: 15 min

Run & Swim

Core: 15 min

Run: 30 min

Swim: 20 laps

Run + Swim

Abs + Core: 15 min

4 miles run on the treadmill

30 laps swim

Cardio Workout

Abs + Core: 15 min

3 miles run on the treadmill

Stair climb on the StairMaster: 15 min

Run + Swim

Abs + Core: 15 min

5 miles run on the treadmill

20 laps swim

Run + Swim

4 miles run on the treadmill

20 laps swimming

Walk

Warm up: 10 min

10 x (Walk 100-150ft + 20 Sledge Hammer Swings)

Core: 10 min (abs, planks, side planks)

Cool down: 10 min