6-weeks (Trinidad 2020)

6-weeks of Road Ready Fitness (minimal equipment needed) as we prep for Trinidad Carnival 2020.

Week 1: Move Everything

  • Sprint with parachute: run 50-meter sprints; 3-6x with 15 second rest in between
  • Agility Ladder: high-knee drill going up and then
  • Squat out/Hop in on the way back down.  5 sets for 10yds each
  • Forearm plank: 5 sets for 10-15 seconds
  • Bicycle crunch/twist: 5 sets 10 twist per side
  • Scissor Kicks: 5 sets 10 kicks per leg

Week 2: Legs & Core

  • Forearm plan: 5 sets for 30 seconds; if advanced do one minute
  • Leg Scissors w/5lb weights in hand: 20 per leg 3-4 sets
  • Running up stairs w/high knees: run up a full flight of at least 10 stairs skipping one in between at least 5x
  • Squat up Stairs: squat up a full flight of at least 10 stairs at least 5x. Do not skip a step.

Week 3

  • Sumo Squats with Kettle Bell
  • Rope Crunch Pull Downs
  • Lunges – Kettle Bell Pass-through
  • Abs ins & outs
  • leg extensions
  • Seated leg curls
  • Leg Raises
  • Sumo Squats with Kettle Bell
  • Rope Crunch Pull Downs
  • Lunges – Kettle Bell Pass-through
  • Abs ins & outs
  • leg extensions
  • Seated leg curls
  • Leg Raises

20 reps x 3 sets or if using heavy weights 12 reps x 3 sets.

Week 4

  • Walking Lunges
  • Walkout Burpee
  • Dumbbell Side Lateral & Front Raise
  • Mountain Climbers
  • Ladder In & Out Squat
  • High Knees & Overhead Weight

5 sets each exercise with short rest (20-30 seconds in between.

Week 5

  • Seated Leg Press
  • Kettle Bell Squats
  • Sumo Squats w/ heavier weight
  • Glutes
  • Lower Back w/ weight

20 reps of each w/ 3 sets. When using heavy weights do 12 reps.

Week 6

  • Jump Squats w/ weights
  • Basic Squats
  • Push Ups
  • Open & Close Leg Raises w/ weighted arms

20 reps of each w/ 3 sets. When using heavy weights do 12 reps.