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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

SATURDAY WORKOUT

7/30/2022

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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 )

SKATER LUNGES

BELLY SPRINTS

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



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FRIDAY WORKOUT

7/29/2022

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

KBELL SUMO HI PULLS
CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M
4 X 8

KBELL WEIGHTED ALT. LUNGES
4 X 6 EA/ LEG

KBELL RUSSIAN TWIST
3 X 12


CONDITIONING
2 BURPEES
1 WALL TO WALL RUN
5 BALL SLAMS
​EMOM - 10 MIN

2 MIN REST THEN
PARTNER ROW
TEAMS OF 2 - 3 IF NEEDED
100 CAL ROW FOR TIME




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THURSDAY WORKOUT

7/28/2022

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WARM UP
PVC MOBILITY
JACKS
RUNNING IN PLACE
KNEE TUCKS
MOUNTAIN CLIMBERS
DRAGON WALKS
30 SEC EACH

STRENGTH WORK
BACK SQUATS
5 X 5 
55-75%

BARBELL RDL'S
3 X 8

DUMBBELL FLYS
3 X 10

CONDITIONING
CIRCUIT-STATIONS

PULL UPS OR RING ROWS
AGILITY LADDER SPRINTS
ALTERNATING KBELL SWINGS
PLANK TO ALT. KNEE TOUCH
WEIGHTED  JACKNIVES
​40/20 X 3


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WEDNESDAY WORKOUT

7/27/2022

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
KNEE TUCKS
SWING KICKS
DRAGON WALKS
PLANK
30 SEC EACH

CIRCUIT 1
LATERAL LINE TOUCHES
Hi HIPS
PLANK JACKS
BROAD JUMPS
BELLY SPRINTS

CIRCUIT  2
INCH WORMS
JUMP SWITCH LUNGES
90 DEGREE CRUNCH - NO BALL
PLANK TO KNEE TOUCHES
HI KNEES IN PLACE

CIRCUIT 3
​PRISONER SQUATS 
LATERAL MOVING PLANKS
MOUNTAIN CLIMBERS
FLUTTER KICKS
SCISSOR KICKS

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

7/25/2022

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WARM UP
PVC MOBILITY

AIR SQUATS
JACKS
KNEE TUCKS
MOUNTAIN CLIMBERS
PLANK
30 SEC EACH

STRENGTH WORK
DEAD LIFTS
5 X 5 

DUMBBELL BENT ROWS
4 X 8

CONDITIONING
TEAM WORKOUT
STARTS WITH A 80 CALORIE ROW ( ONLY DONE ONCE)
WITH REMAINING TIME , AS A TEAM , DIVIDE THE REPS AND DO AS MANY ROUNDS OF:

40 WALL BALLS 14/20# ( INDIVIDUALS MAY SCALE AS NEEDED)
40 SIT UPS
40 BOX STEP OVERS
40 DUMBBELL SNATCHES 25/35# ( INDIVIDUALS MAY SCALE IF NEEDED)

20 MIN AMRAP

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SATURDAY WORKOUT

7/23/2022

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WARM UP
STRETCH
JACKS
KNEE TUCKS
HEEL KICKS
SWING KICKS
PLANK

30 SEC EACH

CIRCUIT 1 - MED BALL
 BALL UP CHOPS
JACK SQUATS
STATIC KNEE LIFTS
TOE TAPS
LATERAL TWIST 

CIRCUIT 2  - KBELL
HALOS
FIGURE 8'S
SINGLE ARM SQUATS
LATERAL SWINGS
HOLLOW HOLD

CIRCUIT 3 - BODY WEIGHT
LATERAL HI KNEES
LATERAL MOVING PLANKS
PUSH UP TO MARCHING PLANK
TEMPO FLUTTER KICKS
HI HIPS

​40 / 20 X 2 EACH 
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FRIDAY WORKOUT

7/22/2022

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

STRENGTH WORK
DUMBBELL CURLS
3 X 12

DUMBBELL KICKBACKS
3 X 12

GET UP SIT UPS
3 X 6 EACH ARM

CONDITIONING
25 JUMP ROPE SINGLES
20 KBELL SWINGS
15 G2OH W/ BUMPER PLATE
10 ALT LUNGES
5 PUSH UPS

3 MIN ON - 1 MIN REST 
​3 ROUNDS

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THURSDAY WORKOUT

7/21/2022

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PVC MOBILITY
BELLY SPRINTS
MOUNTAIN CLIMBERS
HOLLOW HOLDS
30/30 X 2

​STRENGTH WORK
BACK SQUATS
4 X 8
60--75%

DUMBBELL ARNOLD PRESSES
4 X 8

CORE
WEIGHTED T- PLANK
PLANK AND PULLS
WEIGHTED SCISSOR KICKS
40/20 X 2



CONDITIONING
​10 POWER CLEANS 75/115#
10 BOX STEP UPS
10 PULL UPS OR RING ROWS
1 RUN WALL TO WALL

12 MIN AMRAP
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WEDNESDAY WORKOUT

7/20/2022

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




​CIRCUIT 1 - ALL W/ MED BALL

UP CHOPS

TOE TAPS

STANDING LATERAL TWIST

PLANK W/ HANDS ON BALL

90 DEGREE CRUNCH


CIRCUIT 2 - ALL W/ BUMPER PLATE

UP DOWNS'S

TRUCK DRIVERS

STATIC SQUAT W/ ARMS EXTENDED

G2OH

WEIGHTED JACKNIVES


CIRCUIT 3 - BODYWEIGHT

​SCISSOR JUMPS - USE RED LINE IN SQUARE

SPIDERMAN PUSH UPS

HI KNEES - RUNNING IN PLACE

PLANK TO KNEE TOUCH

MOUNTAIN CLIMBERS

40/20 X 2
1 MIN REST 
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TUESDAY WORKOUT

7/19/2022

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WARM UP
PVC MOBILITY
WALKING KBELL SWINGS
SQUAT THRUST 
HOLLOW ROCKS
30/30 X 2

​STRENGTH WORK
PUSH PRESS
5 X 5 

BARBELL BENT ROWS
4 X 8

DUMBELL FRONT RAISES
3 X 10

CONDITIONING
​6 DUMBELL SNATCHES 
4 BURPEES
6 BALL SLAMS
4 WEIGHTED SIT UPS W SLAM BALL
REST 30 SECONDS

10 MIN CONTINUOUS
( USE A RUNNING CLOCK TO GIVE YOURSELF 30 SECOND BREAKS AFTER EACH ROUND
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MONDAY WORKOUT

7/18/2022

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WARM UP
STRETCH
JUMPING JACKS
TOE TOUCHES
AIR SQUATS
KNEE TUCKS
DRAGON WALKS
30 SEC EACH

​CIRCUIT 1
BATTLE ROPE

​FARMERS CARRY

T- PLANKS

​DUMBELL ALT. PRESS

RING ROWS

CIRCUIT 2
​UP DOWNS ON BUMPER PLATE

MED BALL SQUATS - TOUCHING BALL EA REP

​TRIPLE BROAD JUMPS

FLOOR WIPERS

ALT JUMP LUNGES

CIRCUIT 3
LATERAL LINE TOUCHES

JACK PRESSES W/ BUMPER PLATE

SQUAT THRUST TO BUMPER PLATE

MARCHING PLANKS

PLYO JUMPS

40/20 X 2
1 MIN REST BETWEEN ROUNDS

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SATURDAY WORKOUT

7/16/2022

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WARM UP
WARM UP
STRETCH
JUMPING JACKS
HI KNEES
TOE TOUCHES
DRAGON WALKS
PLANK
30 SEC EA

CIRCUIT 1
SQUAT TOUCHES TO PLATE
BUMPER STRADDLE HOPS
BUMPER UP DOWNS 
BUMPER G2OH
WEIGHTED HOLLOW ROCKS

CIRCUIT 2
MED BALL TOE TAPS
MED BALL EXTENDED HOLD
MED BALL PLYO JUMPS
MED BALL 90 DEGREE CRUNCH
MED BALL PLANK W/ HAND TOUCHES

CIRCUIT 3
JUMP ROPE
LATERAL LINE TOUCHES
PUSH UP TO ALT. T-PLANK
PLANK JACKS
TEMPO SCISSOR KICKS

​40/20 X 2


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FRIDAY WORKOUT

7/15/2022

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WARM UP
DYNAMIC STRETCH
SHUTTLE RUNS
INCH WORMS
PLANK
30/30 X 2

​STRENGTH WORK
​FRONT SQUATS OFF RACK
5 X 5 

BARBELL  POWER CLEANS
3 X 8

BARBELL BENT ROWS
4 X 8  

METCON
25 DU'S OR 50 SINGLES
5 DEVIL'S PRESSES 25/35#
6 PULL UPS OR RING ROWS
7 BOX STEP

3 MIN ON - 1 MIN REST 
3 ROUNDS

0 Comments

THURSDAY WORKOUT

7/14/2022

0 Comments

 
WARM UP
PVC MOBILITY
JACKS
TOE TOUCHES
KNEE TUCKS
SWING KICKS
AIR SQUATS
30 SEC EA

DUMBBELL SPLIT STANCE  PRESS
4 X 8
2 SETS LEFT FOOT FORWARD
2 SETS RIGHT FOOT FORWARD

KBELL 2 HAND SINGLE LEG RDL'S
4 X 8
2 SETS LEFT LEG GOES UP
2 SETS RIGHT LEG GOES UP

DUMBBELL PLANK AND PULLS
4 X 8
2 SETS LEFT HANDED PULLS
2 SETS RIGHT HANDED PULLS

CONDITIONING
​20 KBELL SWINGS
20 ALTERNATING LUNGES (NO WEIGHT)
20 HR PUSH UPS

4 MIN ON - 1 MIN REST 
2 ROUNDS 
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WEDNESDAY WORKOUT

7/13/2022

0 Comments

 
WARM UP
DYNAMIC STRETCHES
JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
AIR SQUATS - 30 SEC
PLANK - 30 SEC
REST 30 SEC
2 ROUNDS

​UPPERBODY
RING PUSH UPS
DUMBELL HAMMER CURLS
STANDING DUMBELL FLYS
BOX DIPS
DUMBELL CLEAN & PRESS
40/20 X 2
1 MIN REST

LOWERBODY
SWITCH JUMP LUNGE 
JUMP ROPE
FRONT KICKS
 PLANK JACKS
AGILITY LADDER - 2IN / 2 OUT
40/20 X 2
1 MIN REST


CORE
WALKING KBELL SWINGS
KBELL T- PLANKS
WEIGHTED FLUTTER KICKS
INCH WORMS
WEIGHTED SCISSORS
40/20 X 2  
1 MIN REST

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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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

         

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