AXFIT | 6 WEEK GYM PROGRAM FOR WOMEN

SUMMARY WEEK: 1 DAY: 3 DURATION: 30 Minutes

WORKOUT CATEGORIES: Plyometrics & Core

EQUIPMENT: 6 Pylons, Exercise Mat

SPECIAL INSTRUCTIONS: You need 30 feet of space for todays workout. Set up your workout area for Phase 1 & 2 by placing down 2 pylons 20 feet apart. 1 rep will = there and back 1 time (Pylon 1 to Pylon 2, then back to Pylon 1). For Phase 4 "Killer Suicides" place down 6 pylons evenly spaced 5 feet apart. Killer Suicides work by starting at Pylon 1 and sprinting to Pylon 2, doing the Pylon 2 exercise, then sprinting back to Pylon 1. From Pylon 1 you then sprint to Pylon 3, do the Pylon 3 exercise, then sprint back to Pylon 1. Repeat this pattern for all 6 pylons.

BLUEPRINTS WEEK 1 DAY 3

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TIPS, ADVICE, & MOTIVATION:• Plyo "Plyometric" day is extremely important. Just google "Benefits of Plyometics" if your looking for motivation

today. On Plyo days we burn fat, build power, cardio, speed, explosiveness, and overall athleticism. These are the tools we need for the weeks ahead. Go slow today and focus on form first!

WORKOUT BREAKDOWNPHASE DRILL

1 Warm-up2 20 Foot Beater3 10x10's Core Blast4 Killer Suicides5 Side Planks

AXFIT | 6 WEEK GYM PROGRAM FOR WOMEN

PHASE 1: Warm-UpSET # TIME/REPS EXERCISE EQUIPMENT WEIGHT

1 15 sec. High Knees None N/A2 15 sec. Butt Kicks None N/A3 15 sec. Kick-Backs None N/A4 15 sec. Leg Swings None N/A5 30 sec. Stretches (deep lunge, deep squat) None N/A

PHASE 2: 20 Foot BeaterSET # TIME/REPS EXERCISE EQUIPMENT WEIGHT

1 2 reps Right Leg Shuffles 2 Pylons 20 feet apart N/A2 2 reps Left Leg Shuffles 2 Pylons 20 feet apart N/A3 2 reps Skaters 2 Pylons 20 feet apart N/A4 2 reps Walking Lunges 2 Pylons 20 feet apart N/A5 2 reps Sprints 2 Pylons 20 feet apart N/A6 1 reps Walking Push-Ups 2 Pylons 20 feet apart N/A7 2 reps Right Crossovers 2 Pylons 20 feet apart N/A8 2 reps Left Crossovers 2 Pylons 20 feet apart N/A9 2 reps Squat Jumps 2 Pylons 20 feet apart N/A10 2 reps Squat Walks 2 Pylons 20 feet apart N/A11 2 reps Bear Crawls 2 Pylons 20 feet apart N/A12 2 reps Hurdles 2 Pylons 20 feet apart N/A

PHASE 3: 10x10's Core BlastSET # TIME/REPS EXERCISE EQUIPMENT WEIGHT

1.1 10 reps. Plank Suicides Exercise Mat N/A1.2 10 reps. Plank Jacks Exercise Mat N/A1.3 10 reps. Plank Suicides Exercise Mat N/A1.4 10 reps. Plank Jacks Exercise Mat N/A2.1 10 reps. Cross-Touch Exercise Mat N/A2.2 10 reps. V-Sit Exercise Mat N/A2.3 10 reps. Cross-Touch Exercise Mat N/A2.4 10 reps. V-Sit Exercise Mat N/A3.1 10 reps. Plank Mountain Climbers Exercise Mat N/A3.2 10 reps. Supermans Exercise Mat N/A3.3 10 reps. Plank Mountain Climbers Exercise Mat N/A3.4 10 reps. Supermans Exercise Mat N/A

BLUEPRINTS WEEK 1 DAY 3

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AXFIT | 6 WEEK GYM PROGRAM FOR WOMEN

PHASE 4: Killer SuicidesPYLON # REPS EXERCISE

1 1 5 Tucks at Pylon 1 | Sprint to Pylon 22 1 10 Push-Ups at Pylon 2, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 33 1 20 Mogo Squats at Pylon 3, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 44 1 20 4-Point Hops at Pylon 4, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 55 1 20 Lunge Drives at Pylon 5, Sprint back to Plyon 1 (5 Tucks) | Sprint to Pylon 66 1 20 Power Jump Knee Slaps at Pylon 6, Sprint back to Plyon 1 (5 Tucks) | Complete

PHASE 5: Side PlanksSET # TIME/REPS EXERCISE EQUIPMENT WEIGHT

1 10 Left Side Plank Toe Touch Exercise Mat N/A2 10 Hip Raise Exercise Mat N/A3 10 Left Side Plank Toe Touch Exercise Mat N/A4 10 Hip Raise Exercise Mat N/A

BLUEPRINTS WEEK 1 DAY 3

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