Challenge Basic Prep Routine

Start 3-4 Months Prior To Event                   (RPS = “Reps Per Set”)
(Monday)
Warm Up
Jumping Jacks – 30 Reps | 3 Sets | 1 Min. Rest
Push Ups
30+ RPS | 3 Sets | 1 Min. Rest
Sit Ups
40+ RPS | 3 Sets | 1 Min. Rest
Run
15 Min.
Stretch
2-3 Min.


(Tuesday)
Warm Up
Jumping Jacks – 30 Reps | 3 Sets | 1 Min. Rest
Pull Ups
5+ RPS | 3 Sets | 1 Min. Rest
Squats
30+ RPS | 3 Sets | 1 Min. Rest
Burpees
1 Min. Per Set | 2 Sets | 1 Min. Rest
(Wednesday)
Warm Up
Run – 5 Min.
Flutter Kicks
1 Min. Per Set | 3 Sets | 1 Min. Rest
Challenge Basic Prep Routine
Mountain Climbers
1 Min. Per Set | 3 Sets | 1 Min. Rest
Plank
1 Min. Per Set | 3 Sets | 1 Min. Rest
Run
15 Min.
Stretch
2-3 Min.
(Thursday)
Warm Up
Jumping Jacks – 30 Reps | 3 Sets | 1 Min. Rest
Push Ups
Max Reps | 3 Sets | 1 Min. Rest
Pull Ups
Max Reps | 3 Sets | 1 Min. Rest
Sit Ups
Max Reps | 3 Sets | 1 Min. Rest
Squats
Max Reps | 3 Sets | 1 Min. Rest
Burpees
1 Min. Per Set | 2 Sets | 1 Min. Rest
(Friday)
Rest Day
(Saturday)
Rest Day
(Sunday)
Rest Day
Challenge Basic Prep Routine
Prepping Tips!
 Warm Up - Make sure to always warm up before your workout. Warm up
means to get blood-flow to the areas you’re about to focus on within your
training. Warming up will keep muscles from cramping and will also assist in a
more beneficial training session.
 PT Gear - When working out, make sure to be in something comfortable and
not constricting to yourself or your training. (Sweat pants, shorts, tennis shoes,
etc.)
 1 Mile - If you don’t know how far a mile is for your run, ask a parent or adult to
aid you in finding a complete mile. Using a vehicle is the best way to find the
distance you need to complete your training.
 Perfect Form - As you train, ensure that all exercises are done in perfect form.
Perfect form means better results and functional strength for yourself and your
body if you continue to train in the future. (See Timothy Group Exercises for
details)
 Reps, Sets, and Rest Between Sets:
Reps - reps or “repetitions” is simply how many times you perform an exercise
within a single set. (Ex: 12 reps = 12 push-ups)
Sets – Sets are a complete round of repetitions. Once you have completed the
recommended amount of repetitions for each exercise, you will have completed
a set. Attempt to do as many repetitions as you are able within a set. (Ex: 12 reps
= 1 set)
Rest Between Sets – “Rest between sets” is how much time you allow for your
body to rest between sets in a workout; it’s a short break. Before beginning a
new set, Rest for 1 Minute, then start your next one.
 Stretching – Stretching is a good way to relieve your muscles and joints after a
workout, especially after running a long distance. Make sure to stretch to ensure
optimal recovery after heavy training sessions. (See Timothy Group PT:
Stretching)
 Rest days – Resting is vital to physical training, especially if you’re just
beginning. On your rest days, your body will grow and replenish its energy
reserves for when you train next. So don’t abuse your body too strenuously on
these days.
 Living Clean – While you take up this routine, your body is going to be
undergoing some muscular changes. It is going to be vital that you be living a
clean/healthy lifestyle while doing any sort of physical training. It is vital to do the
following: Have a well balanced diet, stay completely hydrated, and get plenty
of sleep. These will ensure the success of your training and will only help you to
reach your long-term goals.