Bodyweight
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 Minutes or 200 single-unders
Then,
2 rounds of
8 squats
—
B. Workout of Day
20 Minutes of
18 knee tucks
24 squats
18 tricep dips
—
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 minutes
Then,
2 rounds of
8 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
—
C. Core Strength
3 rounds of
20 crunches
20 crossover crunches (10 each side)
Rest as needed between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
2 rounds of
4 froggers
8 split squats (4 each)
4 push ups or knee push-ups
8 single leg toe touches – alternating
—
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
20 plank jacks
—
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
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
6 step-ups
10 seconds, Wall squat hold
—
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
—
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters
Then,
2 rounds of
8 crunches
—
B. Workout of Day
20 Minutes of
20 crunches
—
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
Basic
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
5 push ups or knee push-ups
5 sit-ups
—
B. Workout Of Day
2 sets of
10 Minutes of
Buy in:
Run, 800 meters
Then
4.8.12..etc reps of
Rest 2 minutes between sets
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 Minutes
Then,
2 rounds of
20 double-unders or 40 single-unders
6 burpees
—
B. Workout Of Day
6 rounds of
20 double-unders or 40 single-unders
12 burpees
20 double-unders or 40 single-unders
Advanced: 10/7,5kg dumbells
Beginners: 7,5/5kg dumbells
—
C. Core Strength
3 rounds of
20 crunches
20 crossover crunches (10 each side)
Rest as needed between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
2 rounds of
6 reverse lunges with dumbbells
6 down-ups
—
B. Workout Of Day
4 sets of
4 Minutes of
2.4.6..etc reps of
Rest 1 minute between sets
Advanced: 12,5/7,5kg dumbbell
Beginners: 7,5/5kg dumbbell
—
C. Accessory Work
4 super-sets of
12 renegade rows – alternating
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. 3 minutes single-unders
Then,
2 rounds of
6 side lunges – alternating
—
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
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 400 meters or 2 minutes single-unders
Then,
2 rounds of
9 sit-ups
—
B. Workout Of Day
10.9.8.7.6.5.4.3.2.1 reps of
Run 100 meters before each set
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
FULL
Α. Warm-up
A1. Warm-up flow
A2. Row , 2 minutes or 200 single-unders
Then,
3 rounds of
—
B. Workout Of Day
20 Minutes of
Row, 15/12 calories
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
Α. Warm-up
A1. Warm-up flow
A2. Run, 3 Minutes
Then,
2 rounds of
20 double-unders or 40 single-unders
5 burpees
—
B. Workout Of Day
10 rounds of
Run, 200 meters
30 double-unders or 60 single-unders
—
C. Core Strength
3 rounds of
20 crunches
20 crossover crunches (10 each side)
Rest as needed between exercises
—
D. Stretching
Α. Warm-up
A1. Warm-up flow
A2. Row 3 minutes or 200 single-unders
Then,
2 rounds of
8 sit-ups
6 single arm dumbbell hang snatches
8 step-ups
—
B. Workout Of Day
24 Minutes of
24 sit-ups
12 single arm dumbbell hang snatches
24 step-ups
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
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
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 , 500 meters
Then,
2 rounds of
3 pull-ups or assisted pull-ups
3 toes to bar or knees to chest
—
B. Workout Of Day
A. 10 Minutes of
4.8.12..etc reps of
1.2.3..etc reps of
Rest 3 minutes
B. 10 Minutes of
4.8.12..etc reps of
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
Α. Warm-up
A1. Warm-up flow
A2. Row , 2 minutes or 200 single-unders
Then,
2 rounds of
—
B. Workout Of Day
Row, 1000 meters
Then
10 Minutes of
Then
Row, 1000 meters
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
Rest 60 seconds between sets
—
D. Stretching