STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Shoulder Tap
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 1 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Single Leg Cone Touch
Dips
Supermans
Body Weight Squat
Body Weight Rows
Ab Twists
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Plank: 2 x 30-45 sec/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Forward Lunge
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 2 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Cone Touch Matrix
Dips
Supermans
Drop Squat
Body Weight Rows
V-Sit
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Plank: 2 x 45-60 sec/side Supermans: 2 x 30 sec V-Sit: 2 x 10-15 reps 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Reverse Lunge
Push Ups
Dead Bugs
NOVICE I
NOVICE I
NOVICE I
WEEK 3 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Cone Touch Matrix
Dips
Elbow To Knee
Hip Series
Body Weight Rows
Leg Lifts
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Dead Bugs: 2 x 30-45 sec Elbow To Knee: 2 x 10-15 reps Leg Lifts: 2 x 10-15 reps 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 4 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Cone Touch Matrix
Dips
Ab Twists
Lateral Lunge
Body Weight Rows
Supermans
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Plank: 2 x 60 sec/side Ab Twists: 2 x 45 sec Supermans: 2 x 30 reps 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squats
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 5 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Walking Toe Touch
Push Ups
Leg Lifts
Reverse Lunge
Body Weight Rows
Dead Bugs
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Plank: 2 x 60 sec/side Leg Lifts: 2 x 45 sec Dead Bugs: 2 x 30 sec 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Hip Bridge
Pushups
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 6 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Cone Touch Matrix
Dips
Supermans
Hip Rotations
Body Weight Rows
Ab Twists
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Elbow To Knee: 2 x 15/side Supermans: 2 x 30 sec Ab Twists: 2 x 30 sec 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 7 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Cone Touch Matrix
Dips
Dead Bugs
Reverse Lunge
Shoulder Taps
Elbow To Knee
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 1 min rest between sets
Run/Walk: 2 x 12-15 reps Novice I & II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Advanced: 3 x 15-20 reps Advanced II: 3 x 15-20 reps 1 min rest between sets
Plank: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Lunge Matrix
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
Cone Touch Matrix
Dips
V-Sits
Hip Series
Body Weight Rows
Leg Lifts
WEEK 8 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Lunge Matrix: 2 sets: 5 lunges in Run/Walk: 2 x 12-15 reps each direction, on each leg Novice I & II: 2 x 12-15 reps Cone Matrix: 2 sets: 5 touches in Intermediate: 2 x 15-20 reps each direction, on each leg Advanced: 3 x 15-20 reps Hip Series: 2 sets: 10 in each Advanced II: 3 x 15-20 reps direction, on each leg 1 min rest between sets 1 min rest between sets
Plank: 60 sec/side V-Sits 2 x 10-20 Leg Lifts: 2 x 10-20 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Up
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
NOVICE I
WEEK 9 WARM UP Knee To Chest (10 each leg) Leg Pull Back (10 each leg) NOVICE I Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once
Single Leg Cone Touch
Pushups
Hip Bridge
Hip Series
Plank Pushups
Ab Twist
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Elbow To Knee: 2 x 10-15 Hip Bridge: 2 x 10-15 Ab Twist: 2 x 30 sec 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Drop Squat
Single Leg Push Up
V-Sit
NOVICE I
NOVICE I
NOVICE I
WEEK 10 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
2 sets: 5 touches in each direction, on each leg
Dips
Dead Bug
Squat Jump
Plank Push Up
Ab Twist
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
V-Sit: 3 x 15-20 Dead Bugs: 3 x 15-20 Ab Twist: 3 x 30 sec 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Body Weight Squat
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 11 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
2 sets: 5 touches in each direction, on each leg
Plank Push Up
Leg Lifts
Drop Squat
Body Weight Row
Ab Twist
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 12-15 reps Novice I & II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Plank x3 Directions: 60 sec/side Advanced: 3 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced II: 3 x 15-20 reps Ab Twist: 3 x 30 sec 1 min rest between sets 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Hip Series
Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 12 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Bridge
Body Weight Row
Superman
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 10-12 reps Plank x3 Directions: 60 sec/side Advanced: 2 x 10-12 reps Elbow To Knee: 2 x 15 Advanced II: 2 x 10-12 reps Superman: 2 x 20 1 min rest between sets 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 13 Cone Touch Matrix
WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
2 sets: 5 touches in each direction, on each leg
Plank Push Up
Leg Lifts
Body Weight Squats
Body Weight Row
Ab Twists
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 15-20 reps Advanced II: 2 x 15-20 reps 1 min rest between sets
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 15-20 reps Leg Lifts: 3 x 15-20 Advanced: 2 x 15-20 reps Ab Twists: 3 x 30 sec 1 min rest between sets 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Hip Rotations
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 14 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Bridge
Body Weight Row
Leg Lifts
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps Advanced II: 2 x 10-12 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Plank x3 Directions: 60 sec/side Advanced: 2 x 12-15 reps Elbow To Knee: 2 x 10 Advanced II: 2 x 12-15 reps Leg Lifts: 2 x 20 1 min rest between sets 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Step Ups
Plank Push Up
Shoulder Taps
NOVICE I
NOVICE I
NOVICE I
WEEK 15 WARM UP Jumping Jacks (30 sec) Walking Toe Touch (10 each leg) I each leg) KneeNOVICE to Chest (10 Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Single Leg Cone Touch
Dips
Dead Bugs
Hip Series
Body Weight Row
V-Sits
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps Advanced II: 2 x 10-12 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 12-15 reps Advanced II: 2 x 12-15 reps 1 min rest between sets
Shoulder Taps: 60 sec Dead Bugs: 2 x 15 reps V-Sits: 2 x 20 reps 30 sec rest between sets
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Single Leg Cone Touch
Push Ups
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
Hip Series
Dips
V-Sits
Single Leg Hip Bridge
Body Weight Row
Ab Twists
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps Advanced II: 2 x 10-12 reps 1 min rest between sets
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps Advanced II: 2 x 10-12 reps 1 min rest between sets
Plank x3 Directions: 60 sec/side V-Sits: 2 x 15 Ab Twists: 2 x 30 sec 30 sec rest between sets
WEEK 16 WARM UP Jumping Jacks (60 sec) A-Skip (30 sec) NOVICE High KneesI(30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction) Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec) NOVICE Downward DogI (15-30 sec) IT Band Stretch (15-30 sec) Complete sequence once after strength training and/or runs
STRENGTH TRAINING
LOWER BODY
UPPER BODY
CORE
Single Leg Hip Brudge
Shoulder Taps
Plank x 3 Directions
NOVICE I
NOVICE I
NOVICE I
WEEK 17 WARM UP Jumping Jacks (60 sec) A-Skip (30 sec) NOVICE High KneesI(30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Hip Series
Dips
Leg Lifts
Step Up
Body Weight Row
Ab Twists
Complete sequence once
STRETCHING Quad Stretch (15-30 sec) Hamstring Stretch (15-30 sec) NOVICE Downward DogI (15-30 sec) IT Band Stretch (15-30 sec) Complete sequence once after strength training and/or runs
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps Advanced II: 2 x 10-12 reps 1 min rest between sets
Run/Walk: 2 x 8-10 reps Novice I & II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Plank x3 Directions: 60 sec/side Advanced: 2 x 10-12 reps Leg Lifts: 2 x 15 Advanced II: 2 x 10-12 reps Ab Twists: 2 x 30 sec 1 min rest between sets 30 sec rest between sets