Post-Apocalypse

Training Schedule

Week 1

Week 2

Week 3

Week 4

Monday

DB WORKOUT
ONE

KETTLEBELL
WORKOUT

DB WORKOUT
TWO

DB WORKOUT
ONE

Tuesday

BODYWEIGHT
WORKOUT

BAND
WORKOUT

KETTLEBELL
WORKOUT

BW
WORKOUT

Wednesday

OFF

OFF

OFF

OFF

Thursday

BAND
WORKOUT

WORKOUT
THREE

WORKOUT
THREE

WORKOUT
THREE

Friday

3-5 MILE RUN

3-5 MILE RUN

3-5 MILE RUN

3-5 MILE RUN

Saturday

DB WORKOUT
TWO

BODYWEIGHT
WORKOUT

BAND
WORKOUT

DB WORKOUT
TWO

Sunday

OFF

OFF

OFF

OFF

(YOUR CALL)

(YOUR CALL)

(YOUR CALL)

(YOUR CALL)

Post-Apocalypse
DUMBBELL WORKOUT ONE

Workout Set A
Set Up: Perform A1 and A2 alternately, resting 60 seconds between exercises. Perform a total of 3 sets of each exercise.
After your last set, proceed immediately to workout set B.

A1- Dumbbell Front Squats

10
REPS

A2- Dumbbell Push Press

6
REPS

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Workout Set B
Set Up: Perform B1 and B2 alternately, resting 45 seconds between exercises. Perform a total of 3 sets of each exercise.
After your last set, rest 3 minutes and process to to workout set C.

B1- Dumbbell Renegade Row

B2- Dumbbell Floor Press

8
REPS

WEIGHT

EACH SIDE

REPS/TIME

10
REPS

WEIGHT
REPS/TIME

Workout Set C
Set Up: Perform C1 and C2 alternately, resting 60-90 seconds between exercises. Perform a total of 3 sets of each exercise.

C1- Two Arm Dumbbell Swings

30
SECONDS

C2- Dumbbell Squat Thrusts

30
SECONDS

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Post-Apocalypse
DUMBBELL WORKOUT TWO

Workout Set A
Set Up: Perform A1 and A2 alternately, resting 60 seconds between exercises. Perform a total of 3 sets of each exercise.
After your last set, proceed immediately to workout set B.

A1- Dumbbell Romanian Deadlift

10
REPS

A2- Dumbbell Split Stance Row

15
REPS

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Workout Set B
Set Up: Perform B1 and B2 alternately, resting 45 seconds between exercises. Perform a total of 3 sets of each exercise.
After your last set, rest 3 minutes and process to to workout set C.

B1- Dumbbell Alternating Floor Press

B2- Dumbbell 1 Goblet Squat

12
REPS

WEIGHT

EACH ARM

REPS/TIME

8
REPS

WEIGHT
REPS/TIME

Workout Set C
Set Up: Perform C1 and C2 alternately, resting 60-90 seconds between exercises. Perform a total of 3 sets of each exercise.

C1- Two Arm Dumbbell Swings

10
REPS

C2- Dumbbell Constant Tension Glute Bridge

30
REPS

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Post-Apocalypse
BODYWEIGHT WORKOUT

Workout Set A
Set Up: Perform A1-A6 sequentially, in a circuit fashion, resting minimally between exercises.

WEIGHT

A1- Pull-ups

30
SECONDS

A2- Single Leg Hip Thrust

30
SECONDS
EACH LEG

REPS/TIME

A3- Stand-Kneel-Stand

60
SECONDS

WEIGHT

A4- Push Up Leans

30
SECONDS

A5- Step Ups

30
SECONDS
EACH LEG

REPS/TIME

A6- Super Planks

30
SECONDS

WEIGHT

Perform of 4-5 circuits, resting 2-3 minutes between them.

REPS/TIME
WEIGHT

REPS/TIME
WEIGHT
REPS/TIME
WEIGHT

REPS/TIME

Post-Apocalypse
RESISTANCE BAND WORKOUT

Workout Set A
Set Up: Perform A1 and A2 alternately, resting 60 seconds between exercises. Perform a total of 3 sets of each exercise.
After your last set, proceed immediately to workout set B.

A1- Band Resisted Push Up

30
SECONDS

A2- Band 1 Arm Row

15
SECONDS
EACH ARM

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Workout Set B
Set Up: Perform B1 and B2 alternately, resting 45 seconds between exercises. Perform a total of 3 sets of each exercise.
After your last set, rest 3 minutes and process to to workout set C

B1- Band Squats

30
SECONDS

B2- Band Glute Rotations

30
SECONDS

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Workout Set C
Set Up: Perform C1 and C2 alternately, resting 60-90 seconds between exercises. Perform a total of 3 sets of each exercise.

C1- Band Pullthrough

30
SECONDS

C2- Band Pulldowns

30
SECONDS

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Workout Set D
Set Up: Perform D1 and D2 alternately, resting 60-90 seconds between exercises. Perform a total of 3 sets of each exercise.

WEIGHT

D1- Prayer Press

30
SECONDS

REPS/TIME

D2- Band Slams

30
SECONDS

REPS/TIME

WEIGHT

Post-Apocalypse
KETTLEBELL WORKOUT

Workout Set A
Set Up: Perform exercises A1-A4 sequentially, in a circuit fashion, resting 20 seconds or less between seconds between exercises.
Perform a total of three rounds, resting 60 seconds between them. After your last round, rest 60 seconds and proceed to workout set B.
30
SECONDS

A1- Half kneeling halo Right

1
REP

A2- Half TGU Right

30
SECONDS

A3- Half kneeling halo Left

1
REP

A4- Half TGU Left

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME
WEIGHT
REPS/TIME
WEIGHT
REPS/TIME

Workout Set B
Set Up: Perform exercises B1-B4 sequentially, in a circuit fashion, resting 30 seconds or less between exercises.
Perform a total of three rounds, resting 60 seconds between them. After your last round, rest 60 seconds and proceed to workout set C.
10
REP

B1- Goblet squat

B2- Full TGU Right

1 FULL
GET-UP

B3- Reverse Lunge

10
REPS

B4- Full TGU Left

WEIGHT
REPS/TIME
WEIGHT
REPS/TIME
WEIGHT

EACH LEG

REPS/TIME

1 FULL
GET-UP

WEIGHT

Workout Set C
Set Up: Perform exercises C1-C7 sequentially, in a circuit fashion, resting minimally seconds between exercises.
Perform a total of three rounds, resting 1-2 minutes between them.
WEIGHT

C1- 1 Arm Swing Right

10
REP

C2- 1 Arm Swing Left

10
REP

C3- Clean Right

8
REP

C4- Clean Left

8
REP

C5- Push press Right

8
REP

C6- Push press Left

8
REP

REPS/TIME

C6- 2 arm swing

15
REP

REPS/TIME

REPS/TIME
WEIGHT
REPS/TIME
WEIGHT
REPS/TIME
WEIGHT
REPS/TIME
WEIGHT
REPS/TIME
WEIGHT

WEIGHT

REPS/TIME