Bodyweight
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 Minutes or 200 single-unders
Then,
2 rounds of
8 reverse lunges – alternating
8 side lunges – alternating
10 step-ups – 5 each
10 seconds, Running in place
—
B. Workout of Day
20 Minutes of
20 reverse lunges – alternating
20 side lunges – alternating
20 step-ups – 10 each
20 seconds, Running in place
Video Notes
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C. Accessory Work
C1. 4 sets of
30 seconds, Row with long band
Rest 30-60 seconds between sets
C2. 4 sets of
15 seconds, Left arm shoulder press with long band
15 seconds, Right arm shoulder press with long band
Rest 30 seconds between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 minutes @ easy pace
—
B. Workout of Day
5 sets of
Run, 3 Minutes @ moderate pace
Rest 1 minute between sets
Video Notes
—
C. Core Stamina
3 sets of
40 seconds, Hollow hold
40 seconds, Jack-knives
40 seconds, Heel touches side to side
40 seconds, Plank jacks
Rest 20 seconds between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters @ easy pace
Then
10 sit-ups
10 plank jacks
—
B. Workout of Day
2 rounds of
50 sit-ups
20 push-ups
20 plank jacks
Video Notes
Options
—
C. Accessory Work
C1. 4 sets of
40-60 seconds, Side steps with mini band
Rest 60 seconds between sets
C2. 4 sets of
40-60 seconds, Glute bridge with mini band
Rest 60 seconds between sets
—
D. Stretching
Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.
Click the link above to watch our pilates mobility video.
Α. Warm-up
A1. Warm-up flow
A2. Run, 2 Minutes or 200 single-unders
Then,
20 seconds, Wall squat hold
20 seconds, Down-ups
20 seconds, One + a quarter squats
20 seconds, Froggers
—
B. Workout of Day
5 rounds of
40 seconds, Wall squat hold
40 seconds, Down-ups
40 seconds, One + a quarter squats
40 seconds, Froggers
Rest 20 seconds between exercises
Rest 1 minute between sets *not mandatory
Video Notes
—
C. Core Stamina
10.20.30.20.10 reps of
Rest as needed between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters
Then,
10 crunches
10 single leg deadlifts – 5 each
—
B. Workout of Day
4 rounds of
30 crunches
20 single leg deadlifts – 10 each
Video Notes
—
C. Accessory Work
C1. 10 wall-walks
Rest as needed between reps
C2. 3 sets of
60-90 seconds, Reverse high plank
Rest 30-60 seconds between sets
—
D. Stretching
Basic
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
3 rounds of
—
B. Workout Of Day
Run, 400 meters
Then
21.15.9.15.21 reps of
Then
Run, 400 meters
Video Notes
Advanced: 10/7,5kg dumbbell
Beginners: 7,5/5kg dumbbell
—
C. Accessory Work
4 super-sets of
20 seconds, Face pull with long band
20 seconds, Handstand hold
Rest 40-60 seconds between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 minutes
Then,
2 rounds of
8 step-ups
8 sit-ups
—
B. Workout Of Day
100 step-ups
100 push ups
100 sit-ups
100 renegade rows
Video Notes
Advanced: 60/50cm box – 10/7,5kg dumbbells
Beginners: 50/40cm box – 7,5/5kg dumbbells
Options
—
C. Core Stamina
3 sets of
40 seconds, Hollow hold
40 seconds, Jack-knives
40 seconds, Heel touches side to side
40 seconds, Plank jacks
Rest 20 seconds between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters
Then,
2 rounds of
6 hang clean and press with dumbbells
—
B. Workout Of Day
20 Minutes of
12 hang clean and press with dumbbells
Video Notes
Advanced: 24/16kg kettlebell – 12,5/7,5kg dumbbells
Beginners: 16/12kg kettlebell – 7,5/5kg dumbbells
—
C. Accessory Work
3 super-sets of
40-60 seconds, Wall squat hold
Rest 60 seconds between sets
—
D. Stretching
Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.
Click the link above to watch our pilates mobility video.
Α. Warm-up
A1. Warm-up flow
A2. Run, 2 Minutes or 200 single-unders
Then,
2 rounds of
—
B. Workout Of Day
10.20.30.40 reps of
Video Notes
Advanced: 12,5/7,5kg dumbbells
Beginners: 7,5/5kg dumbbells
—
C. Core Stamina
10.20.30.20.10 reps of
Rest as needed between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters
Then,
2 rounds of
8 sit-ups
6 swings
4 burpees
—
B. Workout Of Day
4.8.12.16.20.16.12.8.4 reps of
Video Notes
Advanced: 24/16kg kettlebell
Beginners: 16/12kg kettlebell
—
C. Accessory Work
C1. 4 sets of
20 seconds, Bicep curls with long band
Rest 40 seconds between sets
C2. 4 sets of
8-12 diamond push-ups
Rest 45 seconds between sets
—
D. Stretching
FULL
Α. Warm-up
A1. Warm-up flow
A2. Row , 2 minutes or 200 single-unders
Then,
2 rounds of
8 sit-ups
4 step-ups
—
B. Workout Of Day
Row, 500 meters
Then
20.18.16.14.12.10 reps of
Then
Row, 500 meters
Video Notes
Advanced: 20/15kg barbell – 60/50cm box
Beginners: 15/10kg barbell – 50/40cm box
Options
Box-jumps —> step-ups
—
C. Accessory Work
4 super-sets of
8-12 chest flys with dumbbells
Rest 60 seconds between sets
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 Minutes
Then,
2 rounds of
4 burpees
—
B. Workout Of Day
10.9.8.7.6.5.4.3.2.1 reps of
Video Notes
Advanced: 24/16kg kettlebell
Beginners: 16/12kg kettlebell
Options
Double-unders —> x2 single-unders
—
C. Core Stamina
3 sets of
40 seconds, Hollow hold
40 seconds, Jack-knives
40 seconds, Heel touches side to side
40 seconds, Plank jacks
Rest 20 seconds between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row , 3 minutes or 200 single-unders
Then,
2 rounds of
5 hang power cleans with barbell
—
B. Workout Of Day
4 rounds of
40 seconds, Hang power cleans with barbell
40 seconds, Push-ups
40 seconds, Push press with barbell
Rest 20 seconds between sets
Rest 1 minute between rounds
Video Notes
Advanced 40/27,5kg barbell
Beginners 30/20kg barbell
Options
Push-ups —> knee push-ups
—
C. Accessory Work
C1. 12.10.8.6 reps of
Back squats with barbell– increasing weights
Rest 75 seconds between sets
C2. 4 sets of
16 reverse lunges with barbell – alternating reps
Rest 60 seconds between sets
—
D. Stretching
Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.
Click the link above to watch our pilates mobility video.
Α. Warm-up
A1. Warm-up flow
A2. Row , 300 meters
Then,
2 rounds of
10 meters, Walking lunges with dumbbells
5 down-ups
—
B. Workout Of Day
5.10.15.20.15.10.5 reps of
Walking lunges with dumbbells, Meters
Video Notes
Advanced 20/16kg kettlebell
Beginners 12/8kg kettlebell
Options
Toes to bar —> knees to chest
—
C. Core Stamina
10.20.30.20.10 reps of
Rest as needed between exercises
—
D. Stretching
—
Α. Warm-up
A1. Warm-up flow
A2. Run, 2 minutes or 200 single-unders
Then,
2 rounds of
2 pull-ups
12 double-unders or jumping jacks
—
B. Workout Of Day
20 Minutes of
4 pull-ups
12 jack-knives
Video Notes
Advanced: 40/27,5kg barbell
Beginners: 30/20kg barbell
Options
Pull-ups —> assisted pull-ups
Double-unders —> jumping jacks
—
C. Accessory Work
C1. 3 super-sets of
12 hummer curls with dumbbells
12 tricep overhead extensions with kettlebell
Rest 45 seconds between sets
C2. 3 super-sets of
8-12 lateral raises with dumbbells
Rest 45 seconds between sets
—
D. Stretching
—