09:00 Home
Warm up
Program C: Tonic Recharge
1. One Arm Press - 10 reps light + HFS Both
2. One Arm Row - 10 reps light + HF Rainbow
3. Swing - 30 reps light + BD
4. GSQ - 10 reps light + 6PZ
5. PUP Plank - 1 minute
Pushed for time and feeling under the weather
11:00 home
Strength day
warm up
Press 10,5,10
Row/Pullup 10,5,8
Swings 30,15,30
Squat 10,5,10
Farmer's walk
Ab wheel 8
stretch between sets
I've decided to simplify the routine by alternating between a strength focused day and a conditioning day.
12:10 Home
Warm up
Program C: Tonic Recharge
1. One Arm Press - 10 reps light + HFS Both
2. One Arm Row - 10 reps light + HF Rainbow
3. Swing - 30 reps light + BD
4. GSQ - 10 reps light + 6PZ
5. PUP Plank - 1 minute
Been ill most of week so taking it easy.
17:10 Home
Warm up
Program C: Tonic Recharge
1. One Arm Press - 10 reps light + HFS Both
2. One Arm Row - 10 reps light + HF Rainbow
3. Swing - 30 reps light + BD
4. GSQ - 10 reps light + 6PZ
5. PUP Plank - 1 minute
Been ill most of week so taking it easy.
19:00 Home
Warm up
Program C: Tonic Recharge
1. One Arm Press - 10 reps light + HFS Both
2. One Arm Row - 10 reps light + HF Rainbow
3. Swing - 30 reps light + BD
4. GSQ - 10 reps light + 6PZ
5. PUP Plank - 1 minute
18:30 Home
Program B: Cardio Hit Workout
Warm up
● 15 Swings; 1 GSQ
Split squat
● 15 Swings; 1 GSQ
Split squat
● 15 Swings; 1 GSQ
Pigeon pose
● 15 Swings; 1 GSQ
Pigeon pose
● 15 Swings; 1 GSQ
Standing middle split
● 15 Swings; 1 GSQ
Standing middle split
● 15 Swings; 1 GSQ
One leg hamstring
● 15 Swings; 1 GSQ
One leg hamstring
● 15 Swings; 1 GSQ
PUP Plank
● 15 Swings; 1 GSQ
Suitcase Walk Right and Left
Couch stretch
18:30
Warm up
Program A: Simple Strength
- Based on 10RM
- Light = 50% / Medium = 75% / Heavy = 100%
1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +
HFS LKD / 10 reps heavy
2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps
med + HF Rainbow LKD / 10 reps heavy
3. Swing - 30 reps light + Birddog RKD/ 15 reps med +
Birddog LKD / 30 reps heavy
4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +
6-point Zenith Left / 10 reps heavy
5. PUP Plank - 2 minutes
6. SA Carry - Walk as far as you can switch and come back
19:00 Home
Warm up
Program A: Simple Strength
- Based on 10RM
- Light = 50% / Medium = 75% / Heavy = 100%
1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +
HFS LKD / 10 reps heavy
2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps
med + HF Rainbow LKD / 10 reps heavy
3. Swing - 30 reps light + Birddog RKD/ 15 reps med +
Birddog LKD / 30 reps heavy
4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +
6-point Zenith Left / 10 reps heavy
5. PUP Plank - 2 minutes
6. SA Carry - Walk as far as you can switch and come back
14:30
Warm up
Program A: Simple Strength
- Based on 10RM
- Light = 50% / Medium = 75% / Heavy = 100%
1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +
HFS LKD / 10 reps heavy
2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps
med + HF Rainbow LKD / 10 reps heavy
3. Swing - 30 reps light + Birddog RKD/ 15 reps med +
Birddog LKD / 30 reps heavy
4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +
6-point Zenith Left / 10 reps heavy
5. PUP Plank - 2 minutes
6. SA Carry - Walk as far as you can switch and come back
07:30 Hotel Gym
Program B: Cardio Hit Workout
Warm up
● 15 Swings; 1 GSQ
Split squat
● 15 Swings; 1 GSQ
Split squat
● 15 Swings; 1 GSQ
Pigeon pose
● 15 Swings; 1 GSQ
Pigeon pose
● 15 Swings; 1 GSQ
Standing middle split
● 15 Swings; 1 GSQ
Standing middle split
● 15 Swings; 1 GSQ
One leg hamstring
● 15 Swings; 1 GSQ
One leg hamstring
● 15 Swings; 1 GSQ
PUP Plank
● 15 Swings; 1 GSQ
Suitcase Walk Right and Left
Couch stretch
17:30
Warm up
Program A: Simple Strength
- Based on 10RM
- Light = 50% / Medium = 75% / Heavy = 100%
1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +
HFS LKD / 10 reps heavy
2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps
med + HF Rainbow LKD / 10 reps heavy
3. Swing - 30 reps light + Birddog RKD/ 15 reps med +
Birddog LKD / 30 reps heavy
4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +
6-point Zenith Left / 10 reps heavy
5. PUP Plank - 2 minutes
6. SA Carry - Walk as far as you can switch and come back
Stretch
Swim 10 minutes
08:30
Warm up
Program A: Simple Strength
- Based on 10RM
- Light = 50% / Medium = 75% / Heavy = 100%
1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +
HFS LKD / 10 reps heavy
2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps
med + HF Rainbow LKD / 10 reps heavy
3. Swing - 30 reps light + Birddog RKD/ 15 reps med +
Birddog LKD / 30 reps heavy
4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +
6-point Zenith Left / 10 reps heavy
5. PUP Plank - 2 minutes
6. SA Carry - Walk as far as you can switch and come back
09:00 Home
Warm up
Program C: Tonic Recharge
1. One Arm Press - 10 reps light + HFS Both
2. One Arm Row - 10 reps light + HF Rainbow
3. Swing - 30 reps light + BD
4. GSQ - 10 reps light + 6PZ
5. PUP Plank - 1 minute
I've followed this program twice before and always enjoyed it. The full details can be found in Dan John's Can You Go? but there is a nice summary here. I've started with the easier Tonic day as I'm feeling a little beaten up.
