Iron Man Fitness Challenge

Week 1: July 1-6

Fitness: Check out this video of the Kettlebell Workout!

Kettlebell Workout: KB snatches 3x10, KB goblet squat 3x8, Farmer carry -20 steps x3, Halos 2x 10, Russian Twist 3X10. End the workout with 15 minutes on an elliptical cardio machine.

Athletics: Check out this video of Speed & Agility Drills!

Choose one of the 3 workouts below, shown in the video above.

Speed and Agility: 4 cone drill Sprint-Shuffle-Sprint-Shuffle, 30 seconds rest. Sprint-Shuffle-Back-Pedal-Shuffle, 30 seconds of rest.

Speed Ladder: High Knees, Lateral High Knees, One Step, Two in-Two-Out, Ickey-shuffle, Hopscotch (alternate movements going through the ladder), Sprint 10 yards after each set. Rest for 10 seconds. Repeat for 5 minutes.

Resisted Cone Drills: Set up 4 cones in a square and use resistance bands (ankles or waist) to add difficulty. Perform lateral shuffles, forward and backward movements, and diagonal runs between the cones

Aquatics: Check out this video Demonstrating Strokes used in the Workouts!

Warm up: 100 Freestyle, 50-yard freestyle kick with kickboard, 100 breaststroke
Main set: 4x50 freestyle, 4x50 backstroke
Cool Down: 200 easy freestyle

Week 2: July 7-13

Fitness:

Weight Machine Day - Upper Body: shoulder press 3x10, fly 3x8, bicep curl 3x8, tricep extension 3x8, chest press 3x12, row 3x12 and 15 minutes of cardio

Athletics:

Cardio: Full court or half court line drills (sprint from starting line to each black line and return to the starting line for half or full court) 1minute of rest. Repeat for 5 rounds

Aquatics:

Warm up: 2x100 alternating between freestyle and backstroke
Main set: 400 swim easy freestyle
Cool Down: 2x50 breaststroke, 2x50 freestyle kick with kickboard

Week 3: July 14-20

Fitness: Check out this video of the Body Weight & Abs Workout!

Body Weight & Abs Workout - Dead Bug 3 x 10, Heel Touches 3 x 12, Plank Shoulder Taps 3 sets x 30 seconds, Hollow Holds 3 sets x 20 seconds, Scissors 3 x 10, and finish up with 15 minutes of Treadmill Incline

Athletics:

20 yard shuttle: Sprint five yards ,Reverse direction sprint 10 yards, Sprint back 5 yards to starting point, 30 seconds of rest. repeat for 5 rounds

Aquatics:

Warm up: 2x200 swim easy freestyle, 100 kick with a board, 100 pull with a buoy
Main set: 3x200 fast freestyle, 3 x 50 backstroke, 200 mix between freestyle and breaststroke

Week 4: July 21-27

Fitness:

Plate Loaded Weight Machines - decline press 3 x 8, row 3 x 8, hack squat 3 x 6, glute drive 3 x 10, deadlift shrug 3 x 6, tilt seat calf 3 x 15, kneeling leg curl 3 x 6 (each leg) and 4 sets of 30 secs all out on a HIIT bike or rower

Athletics:

Free Throws: 4 consecutive free throw attempts, 1 sprint (baseline to baseline or sideline to sideline) rest for 30 seconds. Repeat for 5 rounds

Aquatics:

Warm Up: 2 x 200 swim easy freestyle, 100 kick with a board, 100 pull with a buoy
Main Set: 3 x 200 fast freestyle, 3 x 50 backstroke, 200 mix between freestyle and breaststroke

Week 5: July 28-August 3

Fitness:

Cardio machine day: 10 minutes of treadmill, 5 minute row machine, 10 minute elliptical, 5 minutes on the SkiErg machine

Athletics: Check out this video of Speed & Agility Drills!

Choose one of the 3 workouts below, shown in the video above.

Speed and Agility: 4 cone drill Sprint-Shuffle-Sprint-Shuffle, 30 seconds rest. Sprint-Shuffle-Back-Pedal-Shuffle, 30 seconds of rest.

Aquatics:

Warm Up: 2 x 200 freestyle, 2 x 200 catch up drill with kickboard, 2 x 200 breaststroke/freestyle kick with kickboard
Main Set: 8 x 50 fast freestyle, 2 x 400 freestyle with flippers
Cool Down: 200 easy breaststroke

Week 6: August 4-10

Fitness:

Dumbbell workout: lunges 3x8 (each leg), Arnold press 3x6, thrusters 3x8, lateral raises 3x8, single arm row 3x10 (each leg), single arm kneeling press 3x8 (each arm), and 5-10 minute stair climber or AMT

Athletics:

Basketball: 3pt - 4 consecutive 3pt attempts, 1 sprint (baseline to baseline or sideline to sideline) rest for 30 seconds. Repeat for 5 rounds

Aquatics:

Warm Up: 6 x 50 butterfly/backstroke, 2 x 50 swim on your back with butterfly kick (keeping arms extended)
Main Set: 2 x 100 Freestyle, 2 x 200 Freestyle with a buoy, 2 x 100 stroke style of your choice
Cool Down: 3 x 100 Alternating Freestyle and back stroke

Week 7: August 11-17

Fitness:

EMOM: 10 wall ball squats, 10 ball throws to each side, 10 half burpees, 10 push ups, 30 sec chest slam. Repeat 2 times

Athletics:

300 yard shuttle: Sprint 50 yards away from starting point and sprint back to the starting point(100 yards) consecutively for 3 trips down and back, Rest for 3 minutes. Repeat for 2 rounds

Aquatics:

Warm up: 3 x 100 Freestyle, 2 x 100 Flutter kick with kick board
Main set: 2 x 200 any stroke (rest 30 seconds in between), 1 x 400 freestyle, 4 x 50 flutter kick with a kick board, 2 x 100 swim freestyle using a single arm (keeping the opposite arm up while alternating arms between sets)
Cool Down: 3 x 100 Freestyle/backstroke

Week 8: August 18-24

Fitness:

Weight Machine Day Lower Body: glute press 3x12 (each leg), leg curl 3x12, leg press 3x12, leg extension 3x10, back extension 3x10 and 15 minutes of cardio

Athletics:

Check out this video of Speed & Agility Drills!

Choose one of the 3 workouts below, shown in the video above.

Speed and Agility: 4 cone drill Sprint-Shuffle-Sprint-Shuffle, 30 seconds rest. Sprint-Shuffle-Back-Pedal-Shuffle, 30 seconds of rest.

Aquatics:

Warm up: 200 Freestyle, 2 x 100 breaststroke/freestyle, 2 x 100 catch up drill
Main set: 4 x 100 freestyle (trying to increase pace), 4 x 50 Swim on your back with butterfly kick (keeping arms extended), 2 x 50 Backstroke
Cool Down: 2 x 100 Freestyle with buoy