The New Edge of Performance 2.0.pdf - JTM FIT The New Edge of Performance 2.0 WEEK 1 WEEK 1 MONDAY Warm Up Perform each exercise for 60 seconds resting

The New Edge of Performance 2.0.pdf - JTM FIT The New Edge...

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Unformatted text preview: JTM FIT The New Edge of Performance 2.0 WEEK 1 WEEK 1 MONDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight Circuit: 5 SETS / 90 seconds rest in between sets *Rest as little as possible in between movements ● ● ● ● ● ● Chin Ups x 10-12 Clap Push Ups x 10-15 Hanging Leg Raises x 10 Squat to Jump Squat x 10 Dips x 10-15 Burpee Broad Jumps x 10 Once you finish all 5 sets REST 2-3 minutes then... CORE: Accumulate 2 minutes of tuck hold WEEK 1 TUESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: 12 Minute AMRAP ● ● Pull Up x 6 DB Goblet Reverse Lunge x 6 (each leg) REST 2 minutes then start the next AMRAP 12 Minute AMRAP ● ● DB Alternating Arm Floor Press x 6 (each arm) DB Deadlift x 6 Once you finish both AMRAPS rest 2-3 minutes then… CORE: Weighted V Ups 4 x 20 WEEK 1 WEDNESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight HIIT Workout: 3 SETS / 2 minutes rest in between sets 45 seconds of WORK / 15 seconds of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● ● ● ● Push Up to Plank Burpee Side Shuffles Supinated Bodyweight Rows Staggered Push Ups Jumping Jack Squats High Plank Toe Touchers Lunge Switches Burpee 4 High Knees Once you finish all 3 sets REST 2-3 minutes then… CORE: Hanging Oblique Raises 3-5 x 10 (each side) WEEK 1 THURSDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: *Go as heavy as you can on the weighted movements while still being able to maintain perfect form *Make sure to warm up each movement *Rest as little as possible in between movements. It’s ok to have different weights for different movements 5 SETS / 90-120 Seconds rest in between sets ● ● ● ● ● DB Push Up to T- Frame x 10 DB Reverse Lunge x 10 (each side) DB RDL to Bent Over Row x 10 DB Push Press x 10 DB Goblet Squat to Curl x 10 Once you finish the 5 sets REST 2-3 minutes then… CORE: Tabata Interval (8 SETS / 20 sec. of WORK / 10 sec. REST -Hollow Body Flutter Kicks WEEK 1 FRIDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Forearm Plank Toe Touch Shoulder Press Spider Lunge T- Frame High Knees Shoulder Taps Cardio / Core Workout: *Each set starts with a 800 meter run. As soon as you finish the run start your core circuit. 3 SETS / 2 minutes REST in between sets 800 meter run then… 45 sec. of WORK / 15 sec. of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● Plank Walk (Left to Right) Sprinter Sit Up Twisting Mountain Climber Ab Kickouts Hollow Body Scissor Kicks WEEK 1 // SATURDAY & SUNDAY // --REST DAYS-- WEEK 2 WEEK 2 MONDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight Circuit: 5 SETS / 90 seconds rest in between sets *Rest as little as possible in between movements ● ● ● ● ● ● Chin Ups x 10-12 Clap Push Ups x 10-15 Hanging Leg Raises x 10 Squat to Jump Squat x 10 Dips x 10-15 Burpee Broad Jumps x 10 Once you finish all 5 sets REST 2-3 minutes then... CORE: Accumulate 2 minutes of tuck hold WEEK 2 TUESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: 12 Minute AMRAP ● ● Pull Up x 6 DB Goblet Reverse Lunge x 6 (each leg) REST 2 minutes then start the next AMRAP 12 Minute AMRAP ● ● DB Alternating Arm Floor Press x 6 (each arm) DB Deadlift x 6 Once you finish both AMRAPS rest 2-3 minutes then… CORE: Weighted V Ups 4 x 20 WEEK 2 WEDNESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight HIIT Workout: 3 SETS / 2 minutes rest in between sets 45 seconds of WORK / 15 seconds of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● ● ● ● Push Up to Plank Burpee Side Shuffles Supinated Bodyweight Rows Staggered Push Ups Jumping Jack Squats High Plank Toe Touchers Lunge Switches Burpee 4 High Knees Once you finish all 3 sets REST 2-3 minutes then… CORE: Hanging Oblique Raises 3-5 x 10 (each side) WEEK 2 THURSDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: *Go as heavy as you can on the weighted movements while still being able to maintain perfect form *Make sure to warm up each movement *Rest as little as possible in between movements. It’s ok to have different weights for different movements 5 SETS / 90-120 Seconds rest in between sets ● ● ● ● ● DB Push Up to T- Frame x 10 DB Reverse Lunge x 10 (each side) DB RDL to Bent Over Row x 10 DB Push Press x 10 DB Goblet Squat to Curl x 10 Once you finish the 5 sets REST 2-3 minutes then… CORE: Tabata Interval (8 SETS / 20 sec. of WORK / 10 sec. REST -Hollow Body Flutter Kicks WEEK 2 FRIDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Forearm Plank Toe Touch Shoulder Press Spider Lunge T- Frame High Knees Shoulder Taps Cardio / Core Workout: *Each set starts with a 800 meter run. As soon as you finish the run start your core circuit. 3 SETS / 2 minutes REST in between sets 800 meter run then… 45 sec. of WORK / 15 sec. of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● Plank Walk (Left to Right) Sprinter Sit Up Twisting Mountain Climber Ab Kickouts Hollow Body Scissor Kicks WEEK 2 // SATURDAY & SUNDAY // --REST DAYS-- WEEK 3 WEEK 3 MONDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight Circuit: 5 SETS / 90 seconds rest in between sets *Rest as little as possible in between movements ● ● ● ● ● ● Chin Up with 2 Second Hold x 8-10 Blast Off Push Ups x 10-15 Hanging Knee to Elbow x 10-15 Jumping Lunges x 15 (each leg) Dips with 2 Second Pause x 10-15 Burpee Lateral Tuck Jump x 10 Once you finish all 5 sets REST 2-3 minutes then... CORE: Accumulate 3 minutes of tuck hold WEEK 3 TUESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: 12 Minute AMRAP ● ● DB Jump Squats x 6 Chin Ups x 6 REST 2 minutes then start the next AMRAP 12 Minute AMRAP ● ● DB Single Arm Floor Press x 6 (each arm) DB Kick Stand Deadlifts x 6 (each leg) Once you finish both AMRAPS rest 2-3 minutes then… CORE: Weighted V Up with 2 Second Pause 5 x 20 WEEK 3 WEDNESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight HIIT Workout: 3 SETS / 2 minutes rest in between sets 50 seconds of WORK / 10 seconds of REST (Perform each movement for 50 seconds resting 100 seconds in between) ● ● ● ● ● ● ● Broad Jump to Backwards Bear Crawl Hollow Rocks Squat to Jump Squat Bodyweight Row with 2 Second Hold Archer Push Ups Snowboarders Plank Spider Knees Double Thrust Burpees Once you finish all 3 sets REST 2-3 minutes then… CORE: Hanging Oblique Raises 3 x 10 (each side) WEEK 3 THURSDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Stretch Kicks Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: *Go as heavy as you can on the weighted movements while still being able to maintain perfect form *Make sure to warm up each movement *Rest as little as possible in between movements. It’s ok to have different weights for different movements 5 SETS / 90-120 Seconds rest in between sets ● DB Burpee Deadlift (no push up) x 10 ● DB Single Arm Floor Press x 10 (each arm) ● DB Jumping Gobet Squat x 10 ● DB Bent Over Row x 10 (alternating arms) ● DB Hang Clean to Press x 10 Once you finish the 5 sets REST 2-3 minutes then… CORE: Tabata Interval (8 SETS / 20 sec. of WORK / 10 sec. REST -Hollow Body Toe Touchers WEEK 3 FRIDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Forearm Plank Toe Touch Shoulder Press Spider Lunge T- Frame High Knees Shoulder Taps Cardio / Core Workout: *Each set starts with a 800 meter run. As soon as you finish the run start your core circuit. 3 SETS / 90 seconds REST in between sets 800 meter run then… 45 sec. of WORK / 15 sec. of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● Double Mountain Climbers Hollow Body Toe Touchers Twisting Plank V Tucks Plank Walk (forwards to backwards) WEEK 3 // SATURDAY & SUNDAY // --REST DAYS-- WEEK 4 WEEK 4 MONDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight Circuit: 5 SETS / 90 seconds rest in between sets *Rest as little as possible in between movements ● ● ● ● ● ● Chin Up with 2 Second Hold x 8-10 Blast Off Push Ups x 10-15 Hanging Knee to Elbow x 10-15 Jumping Lunges x 15 (each leg) Dips with 2 Second Pause x 10-15 Burpee Lateral Tuck Jump x 10 Once you finish all 5 sets REST 2-3 minutes then... CORE: Accumulate 3 minutes of tuck hold WEEK 4 TUESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: 12 Minute AMRAP ● ● DB Jump Squats x 6 Chin Ups x 6 REST 2 minutes then start the next AMRAP 12 Minute AMRAP ● ● DB Single Arm Floor Press x 6 (each arm) DB Kick Stand Deadlifts x 6 (each leg) Once you finish both AMRAPS rest 2-3 minutes then… CORE: Weighted V Up with 2 Second Pause 5 x 20 WEEK 4 WEDNESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight HIIT Workout: 3 SETS / 2 minutes rest in between sets 50 seconds of WORK / 10 seconds of REST (Perform each movement for 50 seconds resting 100 seconds in between) ● ● ● ● ● ● ● ● Broad Jump to Backwards Bear Crawl Hollow Rocks Squat to Jump Squat Bodyweight Row with 2 Second Hold Archer Push Ups Snowboarders Plank Spider Knees Double Thrust Burpees Once you finish all 3 sets REST 2-3 minutes then… CORE: Hanging Oblique Raises 3 x 10 (each side) WEEK 4 THURSDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Stretch Kicks Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: *Go as heavy as you can on the weighted movements while still being able to maintain perfect form *Make sure to warm up each movement *Rest as little as possible in between movements. It’s ok to have different weights for different movements 5 SETS / 90-120 Seconds rest in between sets ● DB Burpee Deadlift (no push up) x 10 ● DB Single Arm Floor Press x 10 (each arm) ● DB Jumping Goblet Squat x 10 ● DB Bent Over Row x 10 (alternating arms) ● DB Hang Clean to Press x 10 Once you finish the 5 sets REST 2-3 minutes then… CORE: Tabata Interval (8 SETS / 20 sec. of WORK / 10 sec. REST -Hollow Body Toe Touchers WEEK 4 FRIDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Forearm Plank Toe Touch Shoulder Press Spider Lunge T- Frame High Knees Shoulder Taps Cardio / Core Workout: *Each set starts with a 800 meter run. As soon as you finish the run start your core circuit. 3 SETS / 90 seconds REST in between sets 800 meter run then… 45 sec. of WORK / 15 sec. of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● Double Mountain Climbers Hollow Body Toe Touchers Twisting Plank V Tucks Plank Walk (forwards to backwards) WEEK 4 // SATURDAY & SUNDAY // --REST DAYS-- WEEK 5 WEEK 5 MONDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight Circuit: 5 SETS / 90 seconds rest in between sets *Rest as little as possible in between movements ● ● ● ● ● ● Switching Grip Pull Ups x 8-12 SuperMan Push Ups x 8-12 Toes to Bar x 8-12 Squat to Tuck Jump x 10-15 Dips with 2 Second Pause x 12-20 Burpee Kick Throughs x 10 Once you finish all 5 sets REST 2-3 minutes then... CORE: Accumulate 4 minutes of tuck hold WEEK 5 TUESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: 14 Minute AMRAP ● ● DB Hang Squat Cleans x 6 Pull Ups x 6 REST 2 minutes then start the next AMRAP 14 Minute AMRAP ● ● DB Single Arm Floor Press with 2 second pause x 6 (each arm) DB Single Leg RDL x 6 (each leg) Once you finish both AMRAPS rest 2-3 minutes then… CORE: Weighted V Up with 2 second hold 5 x 10-15 WEEK 5 WEDNESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight HIIT Workout: 3 SETS / 2 minutes rest in between sets 60 seconds of WORK / 10 seconds of REST (Perform each movement for 60 seconds resting 10 seconds in between) ● ● ● ● ● ● ● ● Burpee Pull Up V Up Complex Body Cleans Muay Thai Push Ups Pause Jump Squat Diamond Push Up to 4 Mountain Climbers Superman Lifts 1 Arm to 2 Arm Burpee Once you finish all 3 sets REST 2-3 minutes then… CORE: Hanging Knee Raise Complex 3 x 8 (1 knee raise then 1 oblique raise on each side. That’s one rep) WEEK 5 THURSDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: *Go as heavy as you can on the weighted movements while still being able to maintain perfect form *Make sure to warm up each movement. Particularly the weighted movements 5 SETS / 90-120 Seconds rest in between sets ● DB Single Arm Hang Clean to Press x 10 (each side) ● DB Bent Over Row with 2 second hold x 10 ● DB Goblet Squat to Jump Squat x 10 ● DB Hollow Body Floor Press x 10 ● DB Burpee Deadlift to Curl x 10 (alternating arms) Once you finish the 5 sets REST 2-3 minutes then… CORE: Tabata Interval (8 SETS / 20 sec. of WORK / 10 sec. REST -DB Supported Hollow Body Flutter Kicks WEEK 5 FRIDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Forearm Plank Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Shoulder Taps Cardio / Core Workout: *Each set starts with a 800 meter run. As soon as you finish the run start your core circuit. 3 SETS / 2 minutes REST in between sets 800 meter run then… 45 sec. of WORK / 15 sec. of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● ● Plank Walk Outs Ab Kickout to V Tuck Side Plank Lift to Knee to Elbow (left side) Side Plank Lift to Knee to Elbow (right side) Pulse Ups Plank Jacks WEEK 5 // SATURDAY & SUNDAY // --REST DAYS-- WEEK 6 WEEK 6 MONDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight Circuit: 5 SETS / 90 seconds rest in between sets *Rest as little as possible in between movements ● ● ● ● ● ● Switching Grip Pull Ups x 8-12 SuperMan Push Ups x 8-12 Toes to Bar x 8-12 Squat to Tuck Jump x 10-15 Dips with 2 Second Pause x 12-20 Burpee Kick Throughs x 10 Once you finish all 5 sets REST 2-3 minutes then... CORE: Accumulate 4 minutes of tuck hold WEEK 6 TUESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: 14 Minute AMRAP ● ● DB Hang Squat Cleans x 6 Pull Ups x 6 REST 2 minutes then start the next AMRAP 14 Minute AMRAP ● ● DB Single Arm Floor Press with 2 second pause x 6 (each arm) DB Single Leg RDL x 6 (each leg) Once you finish both AMRAPS rest 2-3 minutes then… CORE: Weighted V Up with 2 second hold 5 x 10-15 WEEK 6 WEDNESDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Push Up Spider Lunge T- Frame Pike Fold to Squat Hold Down Dog to Arch Reverse Lunge to Scaption Shoulder Taps Bodyweight HIIT Workout: 3 SETS / 2 minutes rest in between sets 60 seconds of WORK / 10 seconds of REST (Perform each movement for 60 seconds resting 10 seconds in between) ● ● ● ● ● ● ● ● Burpee Pull Up V Up Complex Body Cleans Muay Thai Push Ups Pause Jump Squat Diamond Push Up to 4 Mountain Climbers Superman Lifts 1 Arm to 2 Arm Burpee Once you finish all 3 sets REST 2-3 minutes then… CORE: Hanging Knee Raise Complex 3-5 x 8 (1 knee raise then 1 oblique raise on each side. That’s one rep) WEEK 6 THURSDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Walkout Push Ups Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Diamond Plank Dumbbell Workout: *Go as heavy as you can on the weighted movements while still being able to maintain perfect form *Make sure to warm up each movement. Particularly the weighted movements 5 SETS / 90-120 Seconds rest in between sets ● DB Single Arm Hang Clean to Press x 10 (each side) ● DB Bent Over Row with 2 second hold x 10 ● DB Goblet Squat to Jump Squat x 10 ● DB Hollow Body Floor Press x 10 ● DB Burpee Deadlift to Curl x 10 (alternating arms) Once you finish the 5 sets REST 2-3 minutes then… CORE: Tabata Interval (8 SETS / 20 sec. of WORK / 10 sec. REST -DB Supported Hollow Body Flutter Kicks WEEK 6 FRIDAY: Warm Up: Perform each exercise for 60 seconds resting 10 seconds in between ● ● ● ● ● Forearm Plank Toe Touch to Shoulder Press Spider Lunge T- Frame High Knees Shoulder Taps Cardio / Core Workout: *Each set starts with a 800 meter run. As soon as you finish the run start your core circuit. 3 SETS / 2 minutes REST in between sets 800 meter run then… 45 sec. of WORK / 15 sec. of REST (Perform each movement for 45 seconds resting 15 seconds in between) ● ● ● ● ● ● Plank Walk Outs Ab Kickout to V Tuck Side Plank Lift to Knee to Elbow (left side) Side Plank Lift to Knee to Elbow (right side) Pulse Ups Plank Jacks WEEK 6 // SATURDAY & SUNDAY // --REST DAYS-- ...
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