Day 1
This day involves 2 different workouts; the first is a 35 minute jog, first thing in the morning. The second workout will be done in the evening and is an upper body weight lifting workout, but focusing on extreme power movements using mainly large muscle groups. The workout goes as such:
Flat Bench Press – 3 sets x 4 reps – 45 seconds rest between sets
T-Bar Row – 3 sets x 4 reps – 45 seconds rest between sets
Standing Shoulder Dumbbell Press - 3 sets x 4 reps – 45 seconds rest between sets
Upright Row - 3 sets x 4 reps – 45 seconds rest between sets
Shrugs - 3 sets x 4 reps – 45 seconds rest between sets
Day 2
During day 2 there is only one long workout, which is all cardio based it goes as such.
40 minute medium paced run.
20 x 50m sprints, 60 seconds rest between sprints
20 minute light jog
Day 3
The purpose of this day is much like day 1, it involves 2 different workouts. The first workout is a 35 minute morning jog, right after you wake up. The second workout is a weight lifting workout routine at night, al based on lower body exercises, the workout is:
Leg Press - 3 sets x 4 reps – 45 seconds rest between sets
Dumbbell Lunges - 3 sets x 4 reps – 45 seconds rest between sets
Deadlifts - 3 sets x 4 reps – 45 seconds rest between sets
Squats - 3 sets x 4 reps – 45 seconds rest between sets
Day 4
The goal of this day is to get a great swimming workout in. You want to swim for a total of one hour straight, using many different swimming strokes as possible, this means breast stoke, side stroke, front crawl, back stroke and if you can butterfly.
Day 5
This is one of the hardest days as it is mixes cardio and calisthenics together, the workout is –
20 minutes jog
20 x 100m sprints, at end of each sprint, do 10 pushups, 10 situps, and 10 bodyweight squats, then rest 60 seconds afterwards.
10 x 50m sprints – rest 90 second between
Day 6
This is a total body workout day, all high rep exercises with a mix of weights and calisthenics, the workout goes as such –
Flat Bench Press – 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Lat Pulldown - 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Shoulder Press - 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Dips - 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Dumbbell Rows - 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Hamstring Curl - 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Leg Press 0 2 sets x 20 reps – 25 jumping jacks between sets – 30 seconds rest
Day 7
The main focus of day 7 is to finish of this week long workout with a bang. Day 7 is a 15km run at a medium pace with an increase in pace the very last kilometer.
During this week, you must make sure you are always hydrated, following an athletic diet plan and most importantly getting 8 hours of sleep a night.
This workout will burn some major calories, absolutely shock your body and will get you into some amazing shape.