John Kline
John Kline is a certified personal trainer and certified body building specialists. He is a combat veteran serving 10 years in the United States Marine Corps. He is currently serving our community as a patrol sergeant.
Day 1: Chest/Triceps
- Pushups: 3 sets 20-25 reps
- Incline pushups: 3 sets 15 reps (6 second hold ever 5th rep)
- Decline pushups: 3 sets 15 reps (3 second decent each reps)
- Diamond pushups: 3 sets 10 reps
- Midway pause reps: 2 sets 30 second holds
- One arm elevated pushups: 3 sets 10 reps per arm
- Narrow pushup: 3 sets till failure
- Tricep extensions: 3 sets 10-15 reps
- Bench Dip: 3 sets till failure
- Ab crunches: 4 sets 25 reps
- Flutter kicks: 4 sets 15 reps
Day 2: Back/Biceps
- Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
- Y Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
- W Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
- T Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
- Pullup Superman’s: 3 sets 10-12 reps (3 second hold on each rep)
- Isometric Bicep curl: 3 sets for 15 seconds (ensure you’re really engaging your biceps)
- Isometric Hammer curl: 3 sets for 15 seconds (ensure you’re really engaging your biceps)
- Reverse crunch: 4 sets 15 reps
- Elbow planks: 4 sets 30 seconds
Day 3: Legs
- Body weight squat: 4 sets 20-25 reps
- Walking Lunges + Squat: 4 sets of 10 reps (one per leg and one squat)
- Around the world lunges: 4 sets 10 reps (one rotation is one rep)
- Bulgarian split squats superset with pulse squats: 3 sets 10 reps (per leg of split squats), 15 pulse squats.
- Ab crunch: 4 sets 25 reps
- Laying leg raise: 4 sets 10-15 reps
Day 4: Shoulders/triceps:
- Pike press: 4 sets 15 reps
- Crab walks: 4 sets 40 feet (measure 20 feet go there and back)
- Shoulder taps: 4 sets 30-45 seconds
- Isometric side lateral raise: 4 sets 20 seconds holds
- Narrow pushup: 3 sets till failure
- Tricep extensions: 3 sets 10-15 reps
- Bench Dip: 3 sets till failure
- Ab crunches: 4 sets 25 reps
- Flutter kicks: 4 sets 15 reps
Day 5: Circuit:
*THESE ARE TO BE PERFORMED WITH NO REST, THIS EQUALS 1 SET. YOU WILL DO A TOTAL OF 4 SETS*
- Jumping jacks: 50 reps
- High Knee’s: 30 seconds
- Burpees: 10-15 reps
- Pushups: 20 reps
- Cross body Mountain Climbers: 30 seconds
- Plank Jacks: 30 seconds
- Ab crunch: 20 reps
- Reverse crunch: 20 reps
- Lying leg lifts: 12 reps
- Flutter kicks: 30 seconds
- Elbow planks: 30 seconds
Days 6 & 7: Active rest
If you feel like doing some exercises from the list above go for it. You’ve earned a little break but I still want you staying active. This being said no crazy amounts of push ups or crunches just a jog or swim if you have a pool.