The Olympic 1-Week Workout Challenge

Day 1:

Warm up: Perform five minutes of a low to moderate traditional warm-up such as walking, jogging or biking. Complete 10 to 12 repetitions of the following exercises two times through. 

• Cat camels
• Supine pelvic tilts
• Bridges
• Side plank with straight leg
• Single-leg stand

Workout: Perform eight to 12 repetitions of the following exercises; rest for 60 to 90 seconds, and then repeat for a total of two to three sets.

• Dumbbell front squats
• Side lunges
• Glute activation lunges
• Single-leg push-off
• Cycled split squat jump

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Downward-facing dog
• Cobra
• Leg crossover stretch
• Standing triangle straddle bends

Day 2:

Warm up: Repeat day 1.

Workout: Perform eight to 12 repetitions of the following exercises; rest for 60 to 90 seconds, and then repeat for a total of two to three sets.

• Barbell bench press
• Lying dumbbell pullovers
• Standing incline cable flyes
• Half-kneeling lift hay bailer
• Half-kneeling wood chop

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Child's pose
• Shoulder stability-mobility series
• Lat stretch

Day 3:

Warm up: Repeat day 1.

Workout:

• Run/walk for 10 minutes.

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Child's pose
• Shoulder stability-mobility series
• Lat stretch

Day 4:

Warm up: Repeat day 1.

Workout: 

• Push-up with single-leg raise
• Overhead medicine ball slams
• Reverse medicine ball throw
• Chin-ups
• Seated medicine ball trunk rotations

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (switch sides if applicable).

• Child's pose
• Upward-facing dog
• Shoulder stability-mobility series
• Lat stretch