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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

TUESDAY WORKOUT

5/31/2022

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WARM UP
DYNAMIC STRETCHES
SHUTTLE RUN
PLANK
30/30 X 2

STRENGTH WORK
STRICT PRESS
5 X 5 

WEIGHTED REVERSE LUNGES
3 X 6 EACH LEG

DUMBBELL BENT ROWS
4 X 8

CONDITIONING CIRCUIT
BATTLE ROPE
BALL SLAMS
AGILITY LADDER LATERAL HI KNEES
KBELL FIGURE 8'S
PLANK WITH OPPOSITE KNEE TOUCHES

40/20 X 3
​1 MIN REST BETWEEN ROUNDS
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MONDAY WORKOUT

5/30/2022

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WARM UP
STRETCH
JACKS
TOE TOUCHES
SWING KICKS
DRAGON WALKS
MOUNTAIN CLIMBERS
30 SEC EACH

"MURPH"
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN

THIS WORKOUT WILL BE DONE AT 8 AM AND WILL BE THE ONLY WORKOUT OF THE DAY
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SATURDAY WORKOUT

5/28/2022

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WARM UP
STRETCH
SHUTTLE RUN
BROAD JUMP
SQUAT THRUST
30/30 X 2

​UPPERBODY
RING PUSH UPS
BENT OVER ROWS
SPLIT STANCE STATIC HOLDS
LATERAL SHOULDER SWINGS
SINGLE ARM CLEAN AND PRESS

LOWERBODY
​WALL TO WALL SPRINT
GOBLET SQUAT W/ PAUSE
SINGLE ARM RACK STEP UPS
ALT. LUNGES
SIDE STEP SQUATS

CORE
HOLLOW HOLD
RUSSIAN TWIST
GET UP SIT UPS
SPLIT STANCE SIDE TWIST
​JACKNIVES



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FRIDAY WORKOUT

5/27/2022

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WARM UP
WARM UP
PVC MOBILITY
WALKING KBELL SWINGS
BEAR CRAWLS
30/30 X 2

​STRENGTH WORK

DUMBBELL ALTERNATING LUNGES - 
(1 DUMBBELL)
3 X 10

TWO HAND SINGLE DUMBELL OVERHEAD TRICEP EXTENSIONS
4 X 10

GET UP SIT UPS
2 X 5 - LEFT HAND
2 X 5 - RIGHT HAND

CONDITIONING
TEAM WORKOUT
50 CAL ROW
50 BALL SLAMS 
50 BUMPER PLATE G2OH 15/25# 
50 LATERAL LINE TOUCHES
50 PLYO JUMPS

15 MIN AMRAP

​ALL MOVES SPLIT BETWEEN TEAM MATES

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THURSDAY WORKOUT

5/26/2022

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WARM UP
PVC MOBILITY
SHUTTLE RUN
INCH WORMS
30/30 X 2

STRENGTH WORK
SNATCH GRIP RDL'S
5 X 5 
USE LIGHT WEIGHT TO REVISIT FORM

SNATCH GRIP HI PULLS FROM THE HANG POSITION
5 X 5

SNATCHES
5 X 5 
LIGHT WEIGHT TO REVISIT TECHNIQUE

CONDITIONING
​25 DU'S OR 50 SINGLES
5 PULL UPS / RING ROWS
5 HR PUSH UPS
2 RUNS WALL TO WALL

3 MIN ON - 1 MIN REST 
3 ROUNDS
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WEDNESDAY WORKOUT

5/25/2022

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WARM UP
DYNAMIC STRETCHES
KNEE TUCKS
SWING KICKS
AIR SQUATS
TOE TOUCHES
PLANK
30 SEC EACH

CIRCUIT 1- BODYWEIGHT
HI KNEES RUNNING IN PLACE
PLYO JUMPS
LATERAL LINE TOUCHES
MOUNTAIN CLIMBERS
HOLLOW ROCKS
40/20 X 2
1 MIN REST BETWEEN

CIRCUIT 2 - SLAM BALL
TOE TOUCHES
BALL SLAMS
G2OH
STATIC HOLD SQUAT- ARMS STRAIGHT OUT
RUSSIAN TWIST
40/20 X 2

CIRCUIT 3 - SINGLE DUMBBELL
​ALT. FRONT RAISES
ALT. LUNGES
SINGLE ARM STANDING FLYS- SWITCH AT 20 SEC
ALT. KICKBACKS
WEIGHTED SCISSOR KICKS
40/20 X 2
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TUESDAY WORKOUT

5/24/2022

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WARM UP
PVC MOBILITY
JUMP ROPE 1 MIN ON - 30 SEC REST 
2 ROUNDS

STRENGTH WORK
DUMBBELL SUPINATED GRIP BENT ROWS
4 X 8

DUMBBELL LATERAL RAISES
4 X 8

DUMBBELL SIDE STEP LUNGES 
4 X 4 EACH LEG


CONDITIONING
CIRCUIT WORK

​ROWING

ROPE CLIMBS OR SEATED ROPE CLIMB

BOX STEP UPS

NEGATIVE PULL UPS - USE BOX IF NEEDED

HEAVY SLAM BALL OVER THE SHOULDER

PLANK

1 MIN ON - 30 SECOND REST

2 ROUNDS

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MONDAY WORKOUT

5/23/2022

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WARM UP
PVC MOBILITY
JUMPING JACKS
AIR SQUATS
TOE TOUCHES
SWING KICKS
DRAGON WALKS
30 SEC EACH

STRENGTH WORK
STRICT PRESS
5 X 5 

HAMMER CURLS 
4 X 8

GOBLET SQUATS
3 X 10

CONDITIONING
​200M RUN
10 POWER CLEANS 65/95
8 SIT UPS
6 BURPEES

5 MIN ON - 1 MIN REST
2 ROUNDS

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SATURDAY WORKOUT

5/21/2022

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
AIR SQUATS
TOE TOUCHES
MOUNTAIN CLIMBERS
PLANK
30 SEC EA

​
UPPERBODY
BATTLE ROPE
​FARMERS CARRY
TIRE STRIKES
​DUMBELL ALT. PRESS
RING ROWS

LOWERBODY
​AGILITY LADDER
BOX SQUATS
​TRIPLE BROAD JUMPS
JUMP ROPE
ALT JUMP LUNGES

CORE
FLUTTER KICKS
SCISSOR KICKS
HI HIPS
LEG TOSSES
FLOOR WIPERS
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FRIDAY WORKOUT

5/20/2022

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
AIR SQUATS
SWING KICKS
TOE TOUCHES
PLANK
30 SEC EACH

CIRCUIT 1
MED BALL TOE TAPS
MED BALL 90 DEGREE CRUNCH
SQUAT THRUST W/ MED BALL
JACKNIVES WITH MED BALL
MED BALL OVERHEAD SQUATS


CIRCUIT 2
FLUTTER KICKS
PLANK JACKS
PLYO JUMPS
SQUAT THRUST
FLOOR WIPERS

CIRCUIT 3
​JUMP ROPE
KBELL SUMO HI PULLS
KBELL STATIC SQUAT
KBELL UP CHOPS
KBELL ALT. SWINGS

40/20 X 2
1 MIN REST BETWEEN ROUNDS
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THURSDAY WORKOUT

5/19/2022

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WARM UP
WARM UP
DYNAMIC STRETCHES
SHUTTLE RUN
BEAR CRAWL
30/30 X 2


​STRENGTH WORK
SINGLE DUMBELL TRICEP TWO HAND OVERHEAD EXTENSIONS
4 X 8

DUMBELL CURLS
4 X 8

RENEGADE ROWS
( 1 PUSH UP + 1 PULL EACH ARM =1 )
4 X 5

METCON
​8 WALL BALLS
10 DEADLIFTS 95/ 135
12 WEIGHTED SIT UPS 14/ 20#

​6 MIN ON - 1 MIN REST
 2 ROUNDS

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WEDNESDAY WORKOUT

5/18/2022

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WARM UP
DYNAMIC STRETCHES
JUMP ROPE 1 MIN ON - 30 SEC OFF 
2 ROUNDS

UPPERBODY
 ALTERNATING T-PLANKS
RING PUSH UPS
KBELL RACK CARRIES
​KBELL FARMERS CARRIES
DUMBELL SNATCHES

LOWERBODY
WALKING LUNGES
PLYO JUMPS
LADDER SCISSOR JUMPS
LATERAL LINE TOUCH
STATIC SQUAT HOLD


CORE
INCH WORMS
​WEIGHTED FLUTTER KICKS
WEIGHTED SCISSORS
PLANK TO TOE TOUCH
PLANK UP DOWN'S( HANDS TO FOREARMS)


​40/20 X 2
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TUESDAY WORKOUT

5/17/2022

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...
WARM UP
DYNAMIC STRETCHES
10 AIR SQUATS
10 SWING KICKS
10 INCH WORMS
10 PUSH UPS

STRENGTH WORK
KBELL SUMO HI PULLS
CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M
4 X 6

KBELL GOBLET SQUATS
3 X 8

KBELL RUSSIAN TWIST
3 X 12

CONDITIONING
METCON - 1
2 BURPEES
1 WALL TO WALL RUN
5 BALL SLAMS

EMOM - 10 MINUTES

2 MIN REST THEN...

METCON 2
​PARTNER ROW
TEAMS OF 2 - 3 IF NEEDED
100 CAL ROW FOR TIME
​8 MIN TIME CAP
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MONDAY WORKOUT

5/16/2022

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WARM UP
PVC MOBILITY
JUMPING JACKS
AIR SQUATS
TOE TOUCHES
SWING KICKS
DRAGON WALKS
30 SEC EACH

STRENGTH WORK
DEADLIFTS
5 X 5 

DUMBELL STRICT PRESSES
4 X 8

DUMBELL BENT ROWS
4 X 8

CONDITIONING
​20 DU'S OR 40 SINGLES
5 POWER CLEANS 75/115
10 SIT UPS
5 PULL UPS / RING ROWS

4 MIN ON - 1 MIN REST 
3 ROUNDS
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SATURDAY WORKOUT

5/14/2022

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WARM UP
STRETCH
HI KNEES
TOE TOUCHES
SWING KICKS
DRAGON WALKS
PLANK
30 SEC EACH

CIRCUIT 1
JUMP ROPE
WIDE/NARROW PUSH UPS
LATERAL STEP SQUATS
KBELL FIGURE 8'S
WEIGHTED TEMPO FLUTTER KICKS

CIRCUIT 2
WEIGHTED SQUAT JUMPS
G2OH
WEIGHTED WALKING LUNGES
ALT.BENT ROWS
GET UP SIT UPS

CIRCUIT 3
LADDER SPRINTS
LATERAL MOVING PLANKS
LADDER ICKY
SINGLE ARM THRUSTERS
LADDER 2 IN 2 OUT

40/20 X 2
1 MIN REST


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    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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