• Home
  • Programs & Pricing
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
  • Contact Us
Phase 2 Fitness | Yarmouth, MA
  • Home
  • Programs & Pricing
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
  • Contact Us

Daily Workouts

THURSDAY WORKOUT

6/30/2022

0 Comments

 
WARM UP
JUMPING JACKS
AIR SQUATS
PUSH UPS
SHOULDER TAPS
MOUNTAIN CLIMBERS
30 SEC EACH
( 2 ROUNDS )

AGILITY LADDER
SPRINT
HI KNEES
ICKY
SKIERS
2 IN 2 OUT
1 MIN ON - 30 SEC OFF

​TEAM WORKOUT
1000 METER ROW
100 WALL BALLS
100 BALL SLAMS
100 SIT UPS
100 BOX STEP UPS

30 MIN AMRAP
0 Comments

WEDNESDAY WORKOUT

6/29/2022

0 Comments

 
WARM UP
STRETCH
JUMPING JACKS
AIR SQUATS
KNEE TUCKS
SWING KICKS
TOE TOUCHES
30 SEC EACH

CIRCUIT 1
WALKOUT PUSH UPS
THREAD THE NEEDLE
WALL TO WALL RUN
PLYO JUMPS
FLOOR WIPERS

CIRCUIT 2
SQUAT THRUST TO BROAD JUMP
PLANKING UP/ DOWNS
HOLLOW ROCKS
SIDE STEP LUNGES
ALT.. FLUTTER KICKS

CIRCUIT 3
​LATERAL DOUBLE JUMPS
KNEETUCK TO MARCHING PLANK
SQUAT TO SIDE KICK
FORWARD/ REVERSE BEAR CRAWL
TEMPO PLYO JUMPS

40/20X 2
1 MIN REST
0 Comments

TUESDAY WORKOUT

6/28/2022

0 Comments

 
WARM UP
PVC MOBILITY
AIR SQUATS
TOE TOUCHES
JACKS
SWING KICKS
DRAGON WALKS

STRENGTH WORK
BACK SQUATS
5 X 5 
55-75%

BARBELL SUPINATED GRIP BENT ROWS
4 X 8

DUMBELL STANDING FLYS
4 X 8

CONDITIONING
​7 DEADLIFTS 95/135#
8 LATERAL BAR BURPEES
9 KBELL SWINGS 35/45#

12 MIN AMRAP


0 Comments

MONDAY WORKOUT

6/27/2022

0 Comments

 


WARM UP
STRETCH
SHUTTLE RUNS
BEAR CRAWLS
PLANK
30/30 X 2

AGILITY LADDER:

SPRINTS
SKATER JUMPS
LATERAL HI KNEES
DOUBLE HOP TO SQUAT
SINGLE LEG

1 MIN ON - 30 SEC REST

ONE TIME THROUGH

STRENGTH WORK
PRACTICE
​SNATCHES 

CONDITIONING
METCON
3 PULL UPS
3 PUSH PRESSES 75/115#
3 T2B OR JACKNIVE SIT UPS
3 DUMBELL CARRY BOX STEP OVERS 25/35#

3 MIN ON - 1 MIN REST
3 ROUNDS

0 Comments

SATURDAY WORKOUT

6/25/2022

0 Comments

 
WARM UP
STRETCH
JACKS
HEEL KICKS
KNEE TUCKS
WINDMILLS
MOUNTAIN CLIMBERS
30 SEC EACH

​UPPER BODY
ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS
​MED BALL SLAMS
DUMBBELL BENT OVER ROWS
DUMBBELL CLEAN AND PRESS
DUMBBELL NEGATIVE CURLS
 
LOWER BODY
3-2-1 SQUAT JUMPS
LATERAL HI KNEES
COSSACK SQUATS
​MED BALL OH STATIONARY LUNGES
FRONT- REVERSE KICKS
 
 
CORE
PLANK TO KNEE TOUCH
MED BALL JACKNIVES
KNEELING MED BALL  LATERAL SWINGS
MOVING PLANKS
​HOLLOW TOSSESS
​
0 Comments

FRIDAY WORKOUT

6/24/2022

0 Comments

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

STRENGTH WORK
DUMBBELL CURLS
3 X 12

SINGLE DUMBBELL TRICEP EXTENSIONS
3 X 12

CONDITIONING
25 DU'S OR 50 SINGLES
15 WALL BALLS
25 DU'S OR 50 SINGLES
15 PUSH PRESS 65/95#

4 ROUNDS FOR TIME

16 MIN TIME CAP


REST 5 MIN


FINISH WITH
TEAM MED BALL RELAY - 4 SQUARE DISTANCE
14# BALL

5 MIN FOR TOTAL  REPS



0 Comments

THURSDAY WORKOUT

6/23/2022

0 Comments

 
WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
KNEE TUCKS
MOUNTAIN CLIMBERS
ALT . PUSH UP TO T-PLANK
HOLLOW ROCKS
30 SECONDS EACH

​STRENGTH WORK
BARBELL RDL'S
4 X 8

DUMBBELL FRONT RAISES
3 X 10

CONDITIONING
​4 DEVIL'S PRESSES 
( CHOOSE DUMBELL WEIGHT)

6 JUMP SWITCH LUNGES


8 LATERAL LINE TOUCHES
( START IN 1 CORNER..COUNT EA. SHUFFLE AS 1)  



7 MIN ON - 1 MIN REST BUT ....
(1 MIN REST IS HOLDING A PLANK)

2 ROUNDS

0 Comments

WEDNESDAY WORKOUT

6/22/2022

0 Comments

 
WARM UP
WARM UP
DYNAMIC STRETCHES
SHUTTLE RUNS
BEAR CRAWLS
PLANK
30/30 X 1

UPPERBODY
WALK OUT PUSH UPS

STANDING TRUCK DRIVERS W/ BUMPER PLATE

DUMBELL HAMMER CURLS

STANDING DUMBELL FLYS

DUMBELL RENEGADE ROWS

40/20 X 2
1 MIN REST BETWEEN ROUNDS

LOWERBODY
SQUAT JUMPS

UP /DOWN'S ON BUMPER PLATE 
( FAST FEET)

LATERAL HI -KNEES
 ( IN SQUARE , RED LINE TO RED LINE )

AGILITY LADDER ICKY

AGILITY LADDER2 SCISSOR JUMPS

40/20 X 2

1 MIN REST BETWEEN ROUNDS 

CORE
​SUPERMAN PLANK
( LIFT ONE ARM AT A TIME WITH 2 COUNT)

DOUBLE LEG RAISES OVER  A CONE
( SITTING DOWN, LEANING BACK, HANDS BEHIND YOU ON FLOOR)

 MOVING PLANKS
( 2 STEPS LEFT- 2 STEPS RIGHT)

​WEIGHTED HOLLOW ROCKS W/MED BALL

PARACHUTERS

40/20 X 2
1 MIN REST BETWEEN ROUNDS



0 Comments

TUESDAY WORKOUT

6/21/2022

0 Comments

 
STRETCH
JUMPING JACKS
SWING KICKS
TOE TOUCHES
KNEE TUCKS
PLANK
30 SEC EACH

CIRCUIT 1
BALL SLAMS
SQUAT THRUST W/ SLAM BALL
HOLLOW TOSSES W/ SLAM BALL
STANDING LATERAL TWIST W/ BALL
TOE TAPS ON BALL

CIRCUIT 2 
STATIC STAR PLANK
BROAD JUMP (THEN TAKE A STEP BACK)
TEMPO FLUTTER KICKS
HI HIPS
LADDER SPRINTS

CIRCUIT 3
​SIT UPS W/ALT.DUMBELL PRESSES
DUMBELL SNATCHES
PLANK W/ DUMBELL DRAG
WEIGHTED RUSSIAN TWIST 
WEIGHTED T- PLANK

40/20 X 2
1 MIN REST 
0 Comments

MONDAY WORKOUT

6/20/2022

0 Comments

 
WARM UP
PVC
JUMPING JACKS
TOE TOUCHES
HI KNEES
 INCH WORMS
MOUNTAIN CLIMBERS
30 SEC EACH

JUMP ROPE 1 MIN ON - 30 SEC REST
3 ROUNDS

SQUAT THRUST 30 SEC
PLYO JUMPS 30 SEC 
REST 30 SEC
 3 ROUNDS


​CONDITIONING
“THE CHIEF”
3 POWER CLEANS 95/135
( THOSE NEW TO BARBELL CLEANS USE DUMBBELLS INSTEAD)
6 PUSH UPS
9 AIR SQUATS
3 MINS ON 1 MIN REST

5 ROUNDS
0 Comments

FRIDAY WORKOUT

6/17/2022

0 Comments

 
WARM UP
PVC MOBILITY
BROAD JUMPS
INCH WORMS
HOLLOW ROCKS
30/30 X 2

AGILITY LADDER
SPRINTS
LATERAL HI KNEES
SKATER JUMPS
1 MIN ON - 30 REST EACH

STRENGTH WORK
HEAVY KBELL GOBLET SQUATS
( PICK A CHALLENGING WEIGHT BUT CAN STILL DO 8 REPS)
3 X 8

DUMBBELL SPLIT STANCE PUSH PRESSES
4 X 8
4 REPS LEFT FOOT FORWARD
4 REPS RIGHT FOOT FORWARD


CONDITIONING
​10 ALT. DUMBELL SNATCHES 25/35#
10 T2B - K2E - OR JACKNIVE SIT UPS
10 BALL SLAMS
2 RUNS WALL TO WALL 

4 MIN ON - 1 MIN REST 
3 ROUNDS

0 Comments

THURSDAY WORKOUT

6/16/2022

0 Comments

 
WARM UP
PVC MOBILITY
JACKS
INCH WORMS
KNEE TUCKS
SWING KICKS
PLANK
30 SEC EACH

STRENGTH
DUMBBELL NEGATIIVE CURLS
( REGULAR SPEED UP- 3 COUNT DOWN)
3 X 8

SINGLE DUMBBELL PLYO JUMPS - WEIGHT ON CHEST
3 X 8

SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS
3 X 10

CONDITIONING
​6 DUMBBELL THRUSTERS
6 LATERAL BURPEES OVER DUMBBELLS
6 WEIGHTED RUSSIAN TWIST 
6 WEIGHTED HOLLOW PRESSES

3 MIN ON - 1 MIN REST 
3 ROUNDS
0 Comments

WEDNESDAY WORKOUT

6/15/2022

0 Comments

 
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
THRUSTERS W/ MED BALL
JACKNIVES WITH MED BALL
MED BALL OVERHEAD SQUATS

CIRCUIT 2 
FLUTTER KICKS
PLANK JACKS
PLYO JUMPS
MARCHING PLANKS
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

0 Comments

TUESDAY WORKOUT

6/14/2022

0 Comments

 
WARM UP
PVC MOBILITY
WALKING KBELL SWINGS
MOUNTAIN CLIMBERS
30/30 X 3

STRENGTH WORK
DEADLIFTS
3 X 8
START AT 50%

RENEGADE ROWS
3 X 8
1 PUSH UP PLUS 1 PULL EA. ARM EQUALS 1 REP

DUMBBELL SHRUGS 
4 X 10


CONDITIONING
​8 BALL SLAMS
6 BOX STEP UPS

EMOM - 6 MIN

1 MIN REST THEN

6 SQUAT THRUST
8ALT. DUMBELL SNATCHES

EMOM - 6 MIN




0 Comments

MONDAY WORKOUT

6/13/2022

0 Comments

 
WARM UP
PVC MOBILITY
JUMPING JACKS
HEEL KICKS
TOE TOUCHES
AIR SQUATS
INCH WORMS
30 SEC EACH

STRENGTH WORK
STRICT PRESS W/ 3 SEC HOLD AT THE TOP OF EACH LIFT
START AT 50%
3 X 7


GOBLET SQUAT W/ 3 SEC HOLD AT THE BOTTOM OF EACH SQUAT
3 X 7

STANDING DUMBELL FLYS
4 X 8

CONDITIONING
"ANNIE"
​"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS

REPLACE DOUBLE UNDERS W SINGLES
100-80-60-40-20
0 Comments
<<Previous
    Picture

    Phase 2 Fitness

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

    Archives

    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018

    Categories

    All
    Daily Workout
    Hero Workout
    Schedule

    RSS Feed

Phase 2 Fitness Strength & Conditioning
15 Atlantic Ave.
​South Yarmouth, MA 02664

         

Now offering FREE WiFi!  See posted sign for password

    Contact Us​

Submit

  • Home
  • Programs & Pricing
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
  • Contact Us