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DAILY EXERCISE PLAN: 21-27 August 2016

Updated on August 30, 2016
Kevin McClernon profile image

A former NCAA athlete & retired Marine; Kevin is an experienced trainer in body composition, military fitness and sports conditioning.

Exercise Plan Overview

This week’s physical conditioning plan and daily workout sessions were designed and developed by myself to accomplish my fitness goal of maintaining a solid base of overall physical fitness. To sustain a solid base of overall physical conditioning I consider all components of physical fitness while conducting exercise planning.

A retired Marine, I am comfortable with designing my program in a manner similar to that of America's elite warriors. Their overall objective is to combine agility, endurance, power, speed and strength with combat skills to be applied in the defense of our nation.

This article is published for informational purposes only, and not intended to be a general physical training guide nor as an exercise prescription.

Group Exercise provides social interaction between like-minded persons to get and stay in shape in a collective manner.
Group Exercise provides social interaction between like-minded persons to get and stay in shape in a collective manner. | Source

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A proper warm-up includes light activities which increases blood flow and flexibility, preparing the body for strenuous activity.
A proper warm-up includes light activities which increases blood flow and flexibility, preparing the body for strenuous activity. | Source

Always Start with a Warm-up!

The warm-up is an key component to a great training plan and performance. Often overlooked, a proper warm-up is essential before conducting any rigorous activity and provides many benefits to the user.

Warming up increases the range of motion in joints. Increased range of motion improves flexibility and muscle function while reducing the risk of injury to ligaments, muscles and tendons during the workout.

Warm muscles function better than cool muscles. During a warm-up, the body temperature is gradually elevated which enhances both muscle speed and strength.

Muscles have an increases need for oxygen during exercise sessions. A proper warm-up "kick starts" the cardiovascular system making oxygen more available to muscles prior to commencing strenuous activity.

The warm-up complements all physical activities which follow. Regardless of the activities chosen for the workout, ensure that a warm-up is included in training sessions prior to intense physical training.

Weekly Training Schedule

DAY
ACTIVITIES
Sunday
Core stability, Flexibility
Monday
Calisthenics, Jogging
Tuesday
Calisthenics, Flexibility
Wednesday
Swimming
Thursday
Calisthenics, Flexibility
Friday
Rest
Saturday
Running
Bodybuilding & military conditioning = Bikini athlete & U.S. Marine
Bodybuilding & military conditioning = Bikini athlete & U.S. Marine | Source

Sunday

A relatively quick daily workout focused on core stability and flexibility. Several sets of various abdominal and lower back exercises were followed by a 5-minute core circuit. A significant amount of stretching was included during the cool-down period.

EXERCISES
SETS
REPETITIONS
Walk
1
5 minutes
Heel raises - Partial squats - Butt kicks - Trunk bends - Arm circles - Jumping jacks
1
10
Crunches
2
40
Bridge
1
30 seconds
Side planks
1
15 seconds each
Front plank + Hip thrusts + Cobra stretch *
1
5 minutes
Walk
1
5 minutes
Stretch: Quad - Hurdler - Groin - Lower Back - Cobra
2
20 seconds each
* Completed consecutively, 20 seconds per exercise, without rest.

Monday

Total-body conditioning was the goal of Monday's workout. The training session included calisthenics, sprinting and jogging.

The calisthenics period was designed to develop muscular tone and promote strength, relying on body weight with minimal equipment requirements.

Loaded sprinting develops acceleration and speed. These improve the strength and power in the muscles involved in sprinting. Loaded sprints can be accomplished by; running uphill or up stadium stairs, pulling a sled or by wearing a weighted back pack.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist - Hip thrust - Bird dog - Partial squats - High knees - Standing quad stretch - Standing glutes stretch - Donkey kicks - Butt kicks
1
10
Front planks + Side planks + Air Squats *
1
30 seconds each
Pull-ups ** + Push-ups + Air squats + Jumping Jacks ***
3
1 + 3 + 3 + 3
Pull-ups ** + Push-ups + Air squats ***
10
2 + 4 + 6
Loaded sprints
5
10m
Jog
1
3 miles
Stretch: Calf - Quad - Hurdler - Groin - Lower Back - Triceps - Chest - Upper back - Delts
1
20 seconds each
* Circuit. No rest between exercises. ** Pull-ups or chin-ups. *** Circuit. 60 seconds rest between rounds.
Monday's session included aerobic and anaerobic conditioning exercises.
Monday's session included aerobic and anaerobic conditioning exercises. | Source

Tuesday

An active rest day designed to increase blood flow and stretch sore muscles.

EXERCISE(S)
SETS
REPETITIONS
Calf raise - Partial squats -Butt kicks - Trunk bends - Arm circles - Jumping jacks
1
5
Push-ups - Donkey kicks - Crunches - Push-ups - Fire hydrants - Crunches - Back extensions - Lunges - Jumping jacks
1
5
Calf raise - Partial squats -Butt kicks - Trunk bends - Arm circles - Jumping jacks
1
5
Stretch: Chest - Triceps - Delts - Hurdler - Quads - Lower back - Cobra
2
10 seconds each

Wednesday

Swimming, the main ingredient on Wednesday's training menu, is a great total body conditioning activity. Coupled with calisthenics, this workout will develop strength and stamina.

EXERCISE(S)
SETS
REPETITIONS
Partial lunge with twist - Hip thrust - Bird dog - Partial squats - High knees - Standing quad stretch - Standing glutes stretch - Donkey kicks - Butt kicks
1
10
Pull-ups *
3
3
Swim + Push-ups + Air squats + Crunches **
2
25m + 8 + 8 + 8
Swim
1
150m
Tread water
1
4 minutes
Swim ***
3
25m
Swim + Air squats **
3
25m + 15
Stretch: Calf - Quad - Hurdler - Groin - Lower Back - Triceps - Chest - Upper back - Delts
1
20 seconds each
* Pull-ups or chin-ups ** Circuit *** Halfway underwater finish freestyle

Thursday

A light, quick workout focusing on flexibility.

EXERCISE(S)
SETS
REPETITIONS
Calf raise - Partial squats -Butt kicks - Trunk bends - Arm circles - Jumping jacks
1
5
Push-ups - Crunches - Side leg raises - Push-ups - Crunches - Reverse flutter
1
5
Calf raise - Partial squats -Butt kicks - Trunk bends - Arm circles - Jumping jacks
1
5
Stretch: Upper back - Chest - Triceps - Delts - Hurdler - Groin - Calf
2
15 seconds each
Source

Friday

A rest and recuperation day with physical activities neither planned nor conducted.

Saturday

This training sessions primary activities were loaded sprints and wind sprints to enhance acceleration and speed. A sprint-specific warm-up was conducted prior the the sprints in order to properly prepare for the explosive actions of sprinting.

EXERCISE(S)
SETS
REPETITIONS
Walk
1
5 minutes
Calf raises - Butt kicks - Trunk circles - Horizontal arm swings - Jumping Jacks
1
5
Squat thrusts - Mountain climber - Trunk bends - Trunk twists
1
5
Skipping - Butt kick jog - High knee jog - Jog - Stride - Sprint
1
10m
Loaded sprints
5
10m - 20m -30m 20m -10m
Sprints
8
25m
Walk
1
5 minutes
Stretch: Calf - Quad - Hurdler - Lower back - Upper back - Delts
2
10 seconds each

Each exercise session began with a warm-up and ended with a cool-down period. These workout components are vital in enhancing overall physical performance and reducing the risk of injury.

Please don’t hesitate to leave a comment with concerns, feedback or questions, or share the program. Visit my profile page at http://hubpages.com/@kevinmcclernon where you can find all of my published general fitness and sports conditioning articles.

Be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

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