Fitness Blender Workout Routines
ps & 100 jump rope. LEO-fit- For time: 50 push-ups, 20 pull-ups, 200 jump rope, 40 push-ups, 15 pull-ups, 175 jump rope, 30 push-ups, 10 pull-ups & 150 jump rope. WEEK 4-Downloading week 5,5,5 (last set 5 only) Workout #13 Warm-up session Strength Session-Barbell Back Squat 2 warms sets 1 set of 5 reps @40% 1 set of 5 reps @50% 1 set of 5reps @60% Workout Session Rookie- 3 rounds for time of: 10 jumping air squats, 20- 10 EA leg weighted step ups with 20lbs dumbbells for Men/10 for Women, 10 burpees. Officer- 4 rounds for time of: 10 jumping air squats, 20- 10 EA leg weighted step ups with 25lbs dumbbells for Men/15 for Women, 10 burpees. LEO-fit- 5 rounds for time of: 10 jumping air squats, 20- 10 EA leg weighted step ups with 30lbs dumbbells for Men/20 for Women, 10 burpees. Workout #14 Warm-up session Strength Session-Barbell Standing Shoulder Press 2 warms sets 1 set of 5 reps @40% 1 set of 5 reps @50% 1 set of 5 reps @60% Workout Session Rookie- Complete as many rounds as possible in 10 minutes: 5 man makers (15lbs DB for Men/10lbs DB for Women), 20 sit-ups, 50 jump rope. Officer- Complete as many rounds as possible in 15 minutes: 5 man makers (20lbs DB for Men/15lbs DB for Women), 20 sit-ups, 50 jump rope. LEO-fit- Complete as many rounds as possible in 20 minutes: 5 man makers (25lbs DB forMen/20lbs DB for Women), 20 sit-ups, 50 jump rope. Workout #15 Warm-up session Strength Session-Barbell Deadlifts 2 warms sets 1 set of 5 reps @40% 1 set of 5 reps @50% 1 set of 5 reps @60% Workout Session All levels: Run 0.5 (as fast as possible) REST 3:00 Run 0.5 (as fast as possible) REST 3:00 Run 0.5 (as fast as possible) *record fast 0.5 mile run time* Workout #16 Warm-up session Strength Session-Barbell Bench Press 2 warms sets 1 set of 5 reps @40% 1 set of 5 reps @50% 1 set of 5 reps @60% Workout Session All levels preform 5 rounds for max reps of : (There is NO TIME COMPONENT to this workout) 5 rounds for max reps of: -Body weight barbell bench press (same amount on the bar as you weigh) -Pullups *record total reps completed of Bench & Pull-ups* WEEK 5 7,7,3+ (last set 3+ =do as many reps as possible, safely) Workout #17 Warm-up session Strength Session-Barbell Back Squat 2 warms sets using a light/comfortable weight for 5-8 repseach set 2 sets of 7 reps @75% of your 1 rep max lift 1 set of 3+ reps @85% of your 1 rep max lift Workout Session Rookie Level (For total time) Run 0.25 mile then 25 air squats, 25 sit-ups, 25 push-ups then run 0.25 mile Officer Level (For total time) Run 0.35 mile then 35 air squats, 35 sit-ups, 35 push-ups then run 0.35 mile LEO-fit Level (For total time) Run 0.50 mile then 50 air squats, 50 sit-ups, 50 push-ups then run 0.50 mile Workout #18 Warm-up session Strength Session-Barbell Standing Shoulder Press 2 warms sets using a light/comfortable weight for 5-8 reps each set 2 sets of 7 reps @75% of your 1 rep max lift 1 set of 3+ reps @85% of your 1 rep max lift Workout Session Rookie Level (For total time) 100 jump rope, then 3 rounds of: 10 power cleans (65lbs Men/45lbs Women) & 20 knees to elbows, then after the 3 rounds are complete 100 jump rope. Officer Level (For total time) 100 jump rope, then 3 rounds of: 10 power cleans (95lbs Men/65lbs Women) & 20knees to elbows, then after the 3 rounds are complete 100 jump rope. LEO-fit Level (For total time) 100 jump rope, then 3 rounds of: 10 power cleans (135lbs Men/95lbs Women) & 20 knees to elbows, then after the 3 rounds are complete 100 jump rope. Workout #19 Warm-up session Strength Session-Barbell Deadlifts 2 warms sets using a light/comfortable weight for 5-8 reps each set 2 sets of 7 reps @75% of your 1 rep max lift 1 set of 3+ reps @85% of your 1 rep max lift Workout Session Rookie Level- 3 rounds for time: 5 pull-ups, 10 straight leg deadlifts (95lbs for Men/65lbs for Women), run 300 meter (.19 on treadmill). Officer Level- 4 rounds for time: 5 pull-ups, 10 straight leg deadlifts (115lbs for Men/95lbs for Women), run 300 meter (.19 on treadmill). LEO-fit Level- 5 rounds for time: 5 pull-ups, 10 straight leg deadlifts (135lbs for Men/115lbs for Women), run 300 meter (.19 on treadmill). Workout #20 Warm-up session Strength Session-Barbell Bench Press 2 warmssets using a light/comfortable weight for 5-8 reps each set 2 sets of 7 reps @75% of your 1 rep max lift 1 set of 3+ reps @85% of your 1 rep max lift Workout Session All levels complete- Death by burpees 1st minute complete 1 burpee, 2nd minute complete 2 burpees, 3rd minute complete 3 burpees and so on until you cannot complete the number of burpees in the minute. *record minute round completed* WEEK 6 5,5,5+ (last set 5+ =do as many reps as possible, safely) Workout #21 Warm-up session Strength Session-Barbell Back Squat 2 warms sets using a light/comfortable weight for 5-8 reps each set 1 set of 5 reps @65% of your 1 rep max lift 1 set of 5 reps @75% of your 1 rep max lift 1 set of 5+ reps @85% of your 1 rep max lift Workout Session Rookie Level (3 rounds for total time) 100 jump rope, 30 sit-ups & run .25 mile. Officer Level (3 rounds for total time) 150 jump rope, 40 sit-ups & run .25 mile. LEO-fit Level (3 rounds for total time) 200 jump rope, 50following- Max number of pull-ups (without release) REST 1:00 Max number of sit-ups REST 1:00 Max number of push-ups REST 1:00 Run 1 mile. *record reps & mile time* We encourage all individuals to post their workout results in the comment section below. Post the workout # & level, your time, rounds completed, reps completed and or run times.
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