Categoriesa45

A45 18/10/2021 – 24/10/2021

Bodyweight

Α. Warm-up 

A1. Warm-up flow

 

A2. Run, 3 Minutes or 200 single-unders 

Then, 

2 rounds of  

reverse lunges  – alternating 

12 jumping jacks 

side lunges  – alternating 

12 mountain climbers 

10 step-ups – 5 each

10 seconds, Running in place 

 

 

B. Workout of Day  

20 Minutes of

20 reverse lunges  – alternating 

20 jumping jacks 

20 side lunges  – alternating 

20 mountain climbers 

20 step-ups  – 10 each 

20 seconds, Running in place 

 

Video Notes 

 

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 

Stretching flow 

 

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 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

A2. Run, 400 meters @ easy pace

Then

10 sit-ups 

10 knee push-ups 

10 reverse crunches 

10 high to low plank 

10 flutter kicks 

10 plank jacks 

 

 

B. Workout of Day

2 rounds of

50 sit-ups 

20 push-ups 

50 reverse crunches 

20 high to low plank 

50 flutter kicks 

20 plank jacks 

 

Video Notes 

Options

Push ups —> knee push-ups 

 

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 

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,

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

Crunches 

Tuck sit-ups 

Back extensions 

Crossover crunches 

Rest as needed between exercises 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters 

Then,

10 kneeling to squat 

10 crunches 

10 curtsy lunges 

10 reverse crunches 

10 single leg deadlifts  – 5 each 

10 bicycle crunches 

 

B. Workout of Day

4 rounds of 

20 kneeling to squat 

30 crunches 

20 curtsy lunges 

30 reverse crunches 

20 single leg deadlifts  – 10 each 

30 bicycle crunches 

 

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 

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, 

3 rounds of

thrusters with dumbbells 

burpees over dumbbell 

 

   

B. Workout Of Day 

Run, 400 meters 

Then

21.15.9.15.21 reps of

Thrusters with dumbbells 

Burpees over dumbbell 

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 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow

 

A2. Run, 3 minutes

Then,

2 rounds of

step-ups 

knee push-ups 

sit-ups 

renegade rows 

 

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

Push ups —> knee push-ups 

 

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 

Stretching flow   

 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters 

Then,

2 rounds of 

deadlifts with kettlebell 

reverse lunges 

hang clean and press with dumbbells 

windshield wipers 

 

B. Workout Of Day

20 Minutes of

20 deadlifts with kettlebell 

16 reverse lunges 

12 hang clean and press with dumbbells 

windshield wipers 

 

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 

20 step-ups 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. Run, 2 Minutes or 200 single-unders 

Then,

2 rounds of

side lunges 

tricep dips 

down-ups with dumbbells 

push press with dumbbells 

 

B. Workout Of Day

10.20.30.40 reps of

Side lunges 

Tricep dips 

Down-ups with dumbbells 

Push press with dumbbells

 

Video Notes 

Advanced: 12,5/7,5kg dumbbells

Beginners: 7,5/5kg dumbbells

 

C. Core Stamina

10.20.30.20.10 reps of

Crunches 

Tuck sit-ups 

Back extensions 

Crossover crunches 

Rest as needed between exercises 

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 400 meters 

Then,

2 rounds of

sumo deadlifts high pull 

sit-ups 

swings 

burpees 

 

B. Workout Of Day

4.8.12.16.20.16.12.8.4  reps of

Sumo deadlifts high pull 

Sit-ups 

Swings 

Burpees

 

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 

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, 

2 rounds of 

ring rows 

thrusters with barbell 

sit-ups 

step-ups 

   

 

B. Workout Of Day

Row, 500 meters 

Then

20.18.16.14.12.10 reps of

Ring rows 

Thrusters with barbell 

Sit-ups 

Box-jumps 

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 

6-8 bench press with barbell 

Rest 60 seconds between sets 

 —

 

D. Stretching 

Stretching flow 

 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 3 Minutes 

Then,

2 rounds of

burpees 

sumo deadlifts high pull 

20 single-unders 

 

B. Workout Of Day

10.9.8.7.6.5.4.3.2.1 reps of

Burpees 

Sumo deadlifts high pull 

20 double-unders

 

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 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Row , 3 minutes or 200 single-unders 

Then,

2 rounds of

hang power cleans with barbell 

knee push-ups 

push press with barbell 

 

B. Workout Of Day

4 rounds of

40 seconds, Hang power cleans with barbell 

40 seconds, Push-ups 

40 seconds, Row  or Ski 

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 

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 , 300 meters 

Then,

2 rounds of

knees to chest 

10 meters, Walking lunges with dumbbells 

down-ups 

hang snatch with dumbbells 

 

B. Workout Of Day

5.10.15.20.15.10.5 reps of

Toes to bar 

Walking lunges with dumbbells, Meters 

Down-ups 

Hang snatch with dumbbells 

 

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

Crunches 

Tuck sit-ups 

Back extensions 

Crossover crunches 

Rest as needed between exercises 

 

D. Stretching 

Stretching flow 

Α. Warm-up

A1. Warm-up flow 

 

A2. Run, 2 minutes or 200 single-unders 

Then,

2 rounds of

pull-ups 

front squats with barbell 

jack-knives 

12 double-unders or jumping jacks 

 

 

B. Workout Of Day

20 Minutes of

pull-ups 

front squats with barbell 

12 jack-knives 

24 double-unders 

 

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 

Z press with dumbbells 

Rest 45 seconds between sets

 

D. Stretching 

Stretching flow 

 

 

10’ Yoga flow

20’ Yoga flow 

Rest your body, ease your mind…