Everlast Training Camp Ultimate 6 Week Workout Pdf; allworlduv.web.fc2.com ♺ 2018. . 1 Long Slow Distance workout for both running and swimming. 1 Continuous High Intensity workout for both running and swimming. 1 Interval workout for both running and swimming. 4-5 Calisthenics Routines. 4-6 Strength Training Sessions – 2-3 each for upper and lower body. 4-5 Core Exercise Routines.

This blog post has a nice summarized presentation of the Training Camp, which I'll reproduce here.
Training occurs every day except for Sunday.

Week 2: 15 reps
Week 3: 20 reps
Week 4: 25 reps
Week 5: 30 reps
Week 6: 35 reps
*** Chin-up bar is an alternative for Resistance bands.
Wednesday, 30 Jan 2013
24 min., 220 lbs.
heart - 150-170 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 20
Leg raises x 15
Rotations x 20
Ab wheel x 10
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CIRCUIT x 2
Thursday, 31 Jan 2013
24 min., 222 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 30 sec.
Jumping jacks - 30 sec.
Burpees - 30 sec.
Jump rope - 30 sec.
Hill climbers - 30 sec.

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Squat jumps - 30 sec.
Jump rope - 30 sec.
Knee highs - 30 sec.
Shadow boxing - 30 sec.
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CIRCUIT x 2

Friday, 1 Feb 2013
24 min., 221 lbs.
heart - 150-170 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 20
Leg raises x 20
Rotations x 20
Ab wheel x 10
-------------------
CIRCUIT x 2
Saturday, 2 Feb 2013
24 min., 222 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 30 sec.
Jumping jacks - 30 sec.

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Burpees - 30 sec.
Jump rope - 30 sec.
Hill climbers - 30 sec.
Squat jumps - 30 sec.
Jump rope - 30 sec.

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Knee highs - 30 sec.
Shadow boxing - 30 sec.
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CIRCUIT x 2
I finished up with neck extensions: 12/12/12 @ ////, 10/10/10 @ ////, 6/6/6 @ //////
Monday, 4 Feb 2013
25 min., 222 lbs.
heart - 140-160 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 26
Pull ups x 12

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Sit ups x 25
Leg raises x 15

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Rotations x 20
Ab wheel x 15
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CIRCUIT x 2

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On my day 'off', I did a few sets of neck extensions: 10/10/10 @ ////, 6/6/6 @ //////, 6/6/6 @ //////