Categoriesa45

A45 26/07/2021 – 01/08/2021

Bodyweight

Α. Warm-up 

A1. Warm-up flow

 

A2. Run, 3 Minutes or 200 single-unders 

Then, 

2 rounds of

knee tucks 

shoulder taps 

10 mountain climbers 

squats 

tricep dips 

 

 

B. Workout of Day 

20 Minutes of

18 knee tucks 

24 shoulder taps 

30 mountain climbers 

24 squats 

18 tricep dips

 

Notes 


C. Accessory Work

3 sets of 

45 seconds, Glute bridge to legs abductions with mini band 

45 seconds, Side steps with mini band 

45 seconds, Wall squat hold with mini band 

Rest 15 seconds between exercises 

Rest 45 seconds between sets


D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 3 minutes

Then,

2 rounds of

down-ups 

12 sit-ups 


B. Workout of Day

Run, 200 meters 

10 down-ups 

Run, 200 meters 

20 down-ups 

Run, 200 meters 

30 down-ups 

60 sit-ups 

30 down-ups 

Run, 200 meters 

20 down-ups 

Run, 200 meters 

10 down-ups 

Run, 200 meters 


Notes


C. Core Strength 

3 rounds of

20 crunches 

20 starfish crunches 

20 crossover crunches (10 each side)

20 reverse crunches 

Rest as needed between exercises 


D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters or 2 minutes single-unders 

Then,

2 rounds of

4 froggers 

split squats  (4 each)

push ups or knee push-ups 

single leg toe touches  – alternating

jumping squats 

plank jacks 

 

B. Workout of Day

24 Minutes of

10 froggers 

20 split squats  (10 each)

10 push ups or knee push-ups 

20 single leg toe touches  – alternating

10 jumping squats 

20 plank jacks 

 

Notes

 

C. Accessory Work 

C1. 3 sets of

30 seconds, Kneeling to squat 

Rest 30 seconds between sets 

C2. 3 sets of

30 seconds, Curtsy Lunges 

Rest 30 seconds between sets

 

 

D. Stretching 

Stretching flow 

 

Swimming Training 

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

 

Pilates Mobility 

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

step-ups 

leg raises 

10 seconds, Wall squat hold 

jumping jacks 

high plank to low plank 

 

B. Workout of Day

4 sets of

40 seconds, Step-ups 

40 seconds, Leg raises 

40 seconds, Wall squat hold 

40 seconds, Jumping jacks 

40 seconds,  High plank to low plank 

Rest 20 seconds between exercises 

Rest 80 seconds between sets

 

Notes

 

C. Core Strength 

3 sets of

30 seconds, Extended plank 

30 seconds, Hollow hold 

30 seconds, Plank hip dips 

30 seconds, High plank toe touches 

Rest 15-30 seconds between exercises 

Rest 30-60 seconds between sets 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 400 meters 

Then,

2 rounds of

crunches 

glute bridges 

curtsy lunges 

good mornings 

jumping jacks 

 

B. Workout of Day

20 Minutes of

20 crunches 

15 glute bridges 

20 curtsy lunges 

15 good mornings 

20 jumping jacks 

 

Notes

 

C. Accessory Work 

4 sets of

30 seconds, Bent over row with mini band 

30 seconds, Shoulders press with mini band 

Rest 30 seconds between sets 

 

D. Stretching 

Stretching flow 

 

10’ Yoga flow

20’ Yoga flow 

Rest your body, ease your mind…

Basic

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters or 2 minutes single-unders 

Then, 

kettlebell swings 

push ups or knee push-ups 

sit-ups 

goblet squats 

 

      

B. Workout Of Day  

2 sets of

10 Minutes of

Buy in:

Run, 800 meters 

Then

4.8.12..etc reps of

Kettlebell swings 

Push ups or knee push-ups 

Sit-ups 

Goblet squats 

Rest 2 minutes between sets

 

Notes  

Advanced 20/16kg kettlebell

Beginners 12/8kg kettlebell

 

   

C. Accessory Work

C1. 3 sets of

8-12 bicep curls with dumbbells

Rest 45 seconds between sets 

C2. 3 sets of

8-12 floor skull crushers 

Rest 45 seconds between sets 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 3 Minutes 

Then,

2 rounds of

20 double-unders or 40 single-unders 

burpees 

step-ups with dumbbells 

 

B. Workout Of Day

6 rounds of

20 double-unders or 40 single-unders 

12 burpees 

20 double-unders or 40 single-unders 

24 step-ups with dumbbells 

 

Notes  

Advanced: 10/7,5kg dumbells 

Beginners: 7,5/5kg dumbells 

 

C. Core Strength 

3 rounds of

20 crunches 

20 starfish crunches 

20 crossover crunches  (10 each side)

20 reverse crunches 

Rest as needed between exercises 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 400 meters or 2 minutes single-unders 

Then,

2 rounds of

push press with dumbbells 

reverse lunges with dumbbells 

jumping squats 

down-ups 

 

B. Workout Of Day

4 sets of

4 Minutes of

2.4.6..etc reps of

Push press with dumbbells 

Reverse lunges with dumbbells 

Jumping squats 

Down-ups 

Rest 1 minute between sets 

 

Notes  

Advanced: 12,5/7,5kg dumbbell 

Beginners: 7,5/5kg dumbbell 

 

C. Accessory Work

4 super-sets of

12 renegade rows  – alternating 

12 chest press with dumbbells 

Rest 60 seconds between sets

 

D. Stretching 

Stretching flow   

 

Swimming Training

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

 

Pilates Mobility 

Click the link above to watch our pilates mobility video.

Α. Warm-up

A1. Warm-up flow 

 

A2. 3 minutes single-unders 

Then,

2 rounds of

deadlifts with kettlebell 

tricep dips 

side lunges  – alternating

12 rows with long band 

 

B. Workout Of Day

5 rounds of

40 seconds, Deadlifts with kettlebell 

40 seconds, Tricep dips 

40 seconds, Side lunges  – alternating

40 seconds,Rows with long band 

Rest 20 seconds between exercises

 

Notes  

Advanced: 24/20kg kettlebell

Beginners: 16/12kg kettlebell 

 

C. Core Strength 

3 sets of

30 seconds, Extended plank 

30 seconds, Hollow hold 

30 seconds, Plank hip dips 

30 seconds, High plank toe touches 

Rest 15-30 seconds between exercises 

Rest 30-60 seconds between sets 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 400 meters or 2 minutes single-unders 

Then,

2 rounds of

devils press 

sit-ups 

— 

 

B. Workout Of Day

10.9.8.7.6.5.4.3.2.1 reps of

Devils press 

Run 100 meters before each set

 

Notes  

Advanced 10/7,5kg dumbbells 

Beginners 7,5/5kg dumbbells 

 

C. Accessory Work

C1. 3 sets of 

16 Bulgarian lunges with dumbbells  – 8 each 

Rest 60 seconds between sets

C2. 3 sets of

15-20 hip thrusts with dumbbell 

Rest 30 seconds between sets 

 

D. Stretching 

Stretching flow 

 

10’ Yoga flow 

20’ Yoga flow

Rest your body, ease your mind…

FULL

Α. Warm-up

A1. Warm-up flow 

 

A2. Row , 2 minutes or 200 single-unders 

Then,

3 rounds of

thrusters with barbell 

toes to rings 

—    

 

B. Workout Of Day   

20 Minutes of

Row, 15/12 calories

10 thrusters with barbell 

toes to rings

 

Notes 

Advanced 30/20kg barbell

Beginners 20/15kg barbell 

—  

    

C. Accessory Work

4 sets of

8-12 bent over rows with barbell

8-12 chest flys with dumbbells 

8-12 shoulders lateral raises with dumbbells 

Rest 60 seconds between sets

 

D. Stretching

Stretching flow

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 3 Minutes 

Then,

2 rounds of

20 double-unders or 40 single-unders 

burpees 

 

B. Workout Of Day

10 rounds of

Run, 200 meters 

30 double-unders  or 60 single-unders

 

Notes  

 

C. Core Strength 

3 rounds of

20 crunches 

20 starfish crunches 

20 crossover crunches (10 each side)

20 reverse crunches 

Rest as needed between exercises 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow 

 

A2. Row  3 minutes or 200 single-unders 

Then,

2 rounds of

deadlifts with barbell 

sit-ups 

single arm dumbbell hang snatches 

step-ups 

 

B. Workout Of Day

24 Minutes of

12 deadlifts with barbell 

24 sit-ups 

12 single arm dumbbell hang snatches 

24 step-ups 

 

Notes 

Advanced 50/35kg barbell – 12,5/7,5kg dumbbells – 60/50cm box

Beginners 35/25kg barbell – 7,5/5kg dumbbells – 50/40cm box

C. Accessory Work

C1. 3 sets of

12 back squat with barbell 

Rest 60 seconds between sets 

C2. 3 sets of

6-8 strict pull-ups or assisted strict pull-ups 

Rest 60 seconds between sets

 

D. Stretching 

Stretching flow 

 

Swimming Training

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

 

Pilates Mobility 

Click the link above to watch our pilates mobility video.

Α. Warm-up

A1. Warm-up flow 

 

A2. Row , 500 meters 

Then,

2 rounds of

wall-balls 

pull-ups or assisted pull-ups 

box-jumps or step-ups 

toes to bar or knees to chest 

 

B. Workout Of Day

A. 10 Minutes of

4.8.12..etc reps of

Wall-balls 

1.2.3..etc reps of

Pull-ups or assisted pull-ups 

Rest 3 minutes 

B. 10 Minutes of

4.8.12..etc reps of

Box-jumps or Step-ups 

Toes to bar or Knees to chest 

 

Notes 

Advanced 6/4kg med-ball – 60/50cm box 

Beginners 4/3kg med-ball – 50/40cm box 

 

C. Core Strength 

3 sets of

30 seconds, Extended plank 

30 seconds, Hollow hold 

30 seconds, Plank hip dips 

30 seconds, High plank toe touches 

Rest 15-30 seconds between exercises 

Rest 30-60 seconds between sets 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow 

 

A2. Row , 2 minutes or 200 single-unders 

Then,

2 rounds of

power cleans 

push press 

back squats 

 

 

B. Workout Of Day

Row, 1000 meters 

Then

10 Minutes of

power cleans 

push press 

back squats 

Then

Row, 1000 meters

 

Notes 

Advanced: 40/25kg barbell

Beginners: 30/15kg barbell 

 

C. Accessory Work

C1. 3 sets of

16 single leg deadlifts with dumbbells  – 8 each

Rest 30 seconds between sets 

C2. 3 sets of

12 bicep curls with barbell 

tricep dips 

Rest 60 seconds between sets 

 

D. Stretching 

Stretching flow 

 

10’ Yoga flow

20’ Yoga flow 

Rest your body, ease your mind…