AXFIT | 6 WEEK GYM PROGRAM FOR WOMEN SUMMARY WEEK: 1 DAY: 3 DURATION: 30 Minutes WORKOUT CATEGORIES: Plyometrics & Core EQUIPMENT: 6 Pylons, Exercise Mat SPECIAL INSTRUCTIONS: You need 30 feet of space for todays workout. Set up your workout area for Phase 1 & 2 by placing down 2 pylons 20 feet apart. 1 rep will = there and back 1 time (Pylon 1 to Pylon 2, then back to Pylon 1). For Phase 4 "Killer Suicides" place down 6 pylons evenly spaced 5 feet apart. Killer Suicides work by starting at Pylon 1 and sprinting to Pylon 2, doing the Pylon 2 exercise, then sprinting back to Pylon 1. From Pylon 1 you then sprint to Pylon 3, do the Pylon 3 exercise, then sprint back to Pylon 1. Repeat this pattern for all 6 pylons. BLUEPRINTS WEEK 1 DAY 3 TIPS, ADVICE, & MOTIVATION: • Plyo "Plyometric" day is extremely important. Just google "Benefits of Plyometics" if your looking for motivation today. On Plyo days we burn fat, build power, cardio, speed, explosiveness, and overall athleticism. These are the tools we need for the weeks ahead. Go slow today and focus on form first! WORKOUT BREAKDOWN PHASE DRILL 1 Warm-up 2 20 Foot Beater 3 10x10's Core Blast 4 Killer Suicides 5 Side Planks
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BLUEPRINTS WEEK 1 DAY 3WORKOUT CATEGORIES: Plyometrics & Core EQUIPMENT: 6 Pylons, Exercise Mat SPECIAL INSTRUCTIONS: You need 30 feet of space for todays workout. Set up your workout
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AXFIT | 6 WEEK GYM PROGRAM FOR WOMEN
SUMMARY WEEK: 1 DAY: 3 DURATION: 30 Minutes
WORKOUT CATEGORIES: Plyometrics & Core
EQUIPMENT: 6 Pylons, Exercise Mat
SPECIAL INSTRUCTIONS: You need 30 feet of space for todays workout. Set up your workout area for Phase 1 & 2 by placing down 2 pylons 20 feet apart. 1 rep will = there and back 1 time (Pylon 1 to Pylon 2, then back to Pylon 1). For Phase 4 "Killer Suicides" place down 6 pylons evenly spaced 5 feet apart. Killer Suicides work by starting at Pylon 1 and sprinting to Pylon 2, doing the Pylon 2 exercise, then sprinting back to Pylon 1. From Pylon 1 you then sprint to Pylon 3, do the Pylon 3 exercise, then sprint back to Pylon 1. Repeat this pattern for all 6 pylons.
BLUEPRINTS WEEK 1 DAY 3
EXTREME BOOTCAMP
TIPS, ADVICE, & MOTIVATION:• Plyo "Plyometric" day is extremely important. Just google "Benefits of Plyometics" if your looking for motivation
today. On Plyo days we burn fat, build power, cardio, speed, explosiveness, and overall athleticism. These are the tools we need for the weeks ahead. Go slow today and focus on form first!
1 15 sec. High Knees None N/A2 15 sec. Butt Kicks None N/A3 15 sec. Kick-Backs None N/A4 15 sec. Leg Swings None N/A5 30 sec. Stretches (deep lunge, deep squat) None N/A
1.1 10 reps. Plank Suicides Exercise Mat N/A1.2 10 reps. Plank Jacks Exercise Mat N/A1.3 10 reps. Plank Suicides Exercise Mat N/A1.4 10 reps. Plank Jacks Exercise Mat N/A2.1 10 reps. Cross-Touch Exercise Mat N/A2.2 10 reps. V-Sit Exercise Mat N/A2.3 10 reps. Cross-Touch Exercise Mat N/A2.4 10 reps. V-Sit Exercise Mat N/A3.1 10 reps. Plank Mountain Climbers Exercise Mat N/A3.2 10 reps. Supermans Exercise Mat N/A3.3 10 reps. Plank Mountain Climbers Exercise Mat N/A3.4 10 reps. Supermans Exercise Mat N/A
BLUEPRINTS WEEK 1 DAY 3
EXTREME BOOTCAMP
AXFIT | 6 WEEK GYM PROGRAM FOR WOMEN
PHASE 4: Killer SuicidesPYLON # REPS EXERCISE
1 1 5 Tucks at Pylon 1 | Sprint to Pylon 22 1 10 Push-Ups at Pylon 2, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 33 1 20 Mogo Squats at Pylon 3, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 44 1 20 4-Point Hops at Pylon 4, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 55 1 20 Lunge Drives at Pylon 5, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 66 1 20 Power Jump Knee Slaps at Pylon 6, Sprint back to Plyon 1 (5 Tucks) | Complete
PHASE 5: Side PlanksSET # TIME/REPS EXERCISE EQUIPMENT WEIGHT
1 10 Left Side Plank Toe Touch Exercise Mat N/A2 10 Hip Raise Exercise Mat N/A3 10 Left Side Plank Toe Touch Exercise Mat N/A4 10 Hip Raise Exercise Mat N/A