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This exercise routine is designed to prepare you for an obstacle course race (like Savage Race, Spartan Race, etc..). The goal for each day is to build strength, cardio, and to lessen required recovery time. You will need access to a gym with free weights, pull up bar, punching bag, basic machines, and a horizontal ladder. The cardio portion is listed as elliptical, however, this could be supplemented by treadmill or running. If you do sign up for an obstacle course race, best of luck to you! Make sure that as well as working out with this routine, you practice running the full race length (evenings, or perhaps on weekends). Lastly, make sure if your just starting out that you start slow. If you follow this routine you will be working out 5 days a week. So build up weights and reps at a pace you can manage and sustain.
Good luck to you! Always remember that you can do what you set your mind to!
Elliptical Training
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1x0 reps |
rest: 5s
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Barbell Bench Press
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3x5 reps |
rest: 30s
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Barbell Incline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Fly
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3x8 reps |
rest: 30s
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Dumbbell Arnold Press
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3x8 reps |
rest: 30s
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Dumbbell Bent Over Delt Raise
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3x8 reps |
rest: 30s
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Rotator Cuff Lift
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3x8 reps |
rest: 30s
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Yoga
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1x0 reps |
rest: 10s
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Mindfulness meditation
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 5s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 30s
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Barbell Preacher Curl
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3x5 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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Barbell Curl
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3x8 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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Cable Rope Triceps Pushdown
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3x8 reps |
rest: 30s
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Dumbbell Palms Down Wrist Curl Over A Bench
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3x8 reps |
rest: 30s
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Yoga
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1x0 reps |
rest: 10s
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Mindfulness meditation
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 5s
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Thigh Abductor
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3x12 reps |
rest: 30s
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Thigh Adductor
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3x12 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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Barbell Squat
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4x8 reps |
rest: 30s
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Dumbbell Standing Calf Raise
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3x8 reps |
rest: 30s
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Dumbbell Deadlift
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3x8 reps |
rest: 30s
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Yoga
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1x0 reps |
rest: 10s
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Mindfulness meditation
|
1x0 reps |
rest: 5s
|
Elliptical Training
|
1x0 reps |
rest: 5s
|
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Pull Ups
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3x6 reps |
rest: 30s
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Chin Up
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3x6 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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One arm Pull-up
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6x2 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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Horizontal Ladder Climbing
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1x1 reps |
rest: 30s
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Timed bar hang
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3x8 reps |
rest: 30s
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Yoga
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1x0 reps |
rest: 10s
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Mindfulness meditation
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1x0 reps |
rest: 5s
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Elliptical Training
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1x0 reps |
rest: 5s
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Kettlebell Double Windmill
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3x8 reps |
rest: 30s
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Elliptical Training
|
1x0 reps |
rest: 5s
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Push Up
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3x15 reps |
rest: 30s
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Elliptical Training
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1x0 reps |
rest: 5s
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Basic 3 movement Boxing On Bag
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5x8 reps |
rest: 30s
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Barbell Clean and Jerk
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3x8 reps |
rest: 30s
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Yoga
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1x0 reps |
rest: 10s
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Mindfulness meditation
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1x0 reps |
rest: 5s
|