We are better when stronger.

Workout with us every Monday and Thursday at 4:00 PM, live on Power Mac Center’s official Instagram page as we mold ourselves into the best versions we can ever be! 🏋🏽‍

Scroll down to check the dedicated workout from Monday to Friday that you can do on your own.

MEET THE COACHES

Gear up and join the fun with professional Nike+ Run Club coaches.

Coach Rio De La Cruz

Nike+ Run Club Coach

Coach Rio, the founder of RUNRIO Inc. and the current head coach of UP Track & Field Team, is a Bachelor of Physical Education graduate in UP Diliman and has been organising road races since 2007.

He is a former Varsity Athlete in UP and earned the title Rookie of the Year when first competed in UAAP. He was able to establish a record in 1,500m run and 10,000m run.

Other than this, Coach Rio ran several marathons all over the world — New York, Boston, Tokyo, Fresno, Paris, Sydney, Austria, and San Francisco.

With all of his outstanding experiences, Coach Rio was able to guide the UP Men’s Track & Field Team to its first ever championship since 1982.

Coach Ian Banzon

Nike+ Run Club Coach

Coach Ian, one of the top female triathletes in the country, is a holistic health, sports and active lifestyle advocate, as well as a medical doctor that supports several organisations in the Philippines up to this day.

She has also been a competitive athlete for over 20 years and brings this experience with her when she teaches. She’s one of the lead coaches in Nike+ Run Club in Manila, and has led classes for bootcamp, HIIT, strength and circuit training, cycling, swimming, and more.

Week One

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

 

Warm up (15s each • 3 mins)
Jog in Place
Hamstring Stretch
Quad stretch
Hurdle Steps
(L/R) Hip Opener
Y-T-W

Run-focused WU (30s each • 3 mins)
Ankling
A-Skip
B-Skip
Alt Lunges (front/reverse)
High knees
Butt kicks

1 min rest

Main Set (30-on 10-off • 5 mins)
Lateral bounds
Push up
Bodyweight Squats
Mountain Climbers
Bear Crawl
Shoulder Taps
Lateral Squat Walks

Core (30-on 10-off • 5 mins)
Flutter kicks
Leg Raises
Back Tuck w Hands Back
Russian Twist
Alt Crunch Claps
Plank Hold
R Plank Hold
L Plank Hold

Cool down (15s each • 3 mins)
Lying Knee Hugs
Lying T-Stretch (L/R)
Calf Stretch (L/R)
Upward Dog
Child’s Pose
Tricep Stretch


Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total: 1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total: 1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

 

Warm up (4’)
Bottom up 4pt Squats
Square Jumps (forward / back / side to side)
Alt Reverse lunge with reach
Dynamic Toe Reach

Set 1 (45-on 15-off • 8′)
Broad Jumps
Lateral Bounds
High Knees
Reverse Crunch with Twist (2x)

Set 2 (45-on 15-off • 5’)
Quadriped (bear) hold
Quadriped Knee taps
Crab hold
Crab toe taps
Deadbug

Cool Down (3’)
Knee to chest
L Single leg lying hamstring stretch
L Low back twist
R Single leg lying
hamstring stretch
R Low back twist
Full body Roll up

 

Total: 20 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total: 1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total: 1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week Two

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

 

Warm up (15s each • 2′)
Jog in Place
Hamstring Stretch
Quad stretch
Hurdle Steps
(L/R) Hip Opener
Y-T-W

Run-focused WU (30s each • 3′)
Ankling
A-Skip
B-Skip
Alt Lunges (front/reverse)
High knees
Butt kicks

1 min rest

Main Set (30-on 10-off • 5′)
Lateral bounds
Push up
Bodyweight Squats
Mountain Climbers
Bear Crawl
Shoulder Taps
Lateral Squat Walks

Core (30-on 10-off • 5′)
Flutter kicks
Leg Raises
Back Tuck w Hands Back
Russian Twist
Alt Crunch Claps
Plank Hold
R Plank Hold
L Plank Hold

Cool down (15s each • 3′)
Lying Knee Hugs
Lying T-Stretch (L/R)
Calf Stretch (L/R)
Upward Dog
Child’s Pose
Tricep Stretch


Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

 

Warm up (5′)
Fire Hydrants
Donkey Kicks
Alt Bird Dog
Jumping Jacks
Lateral Shuffle (3 steps)

Set 1 (45-on 15-off • 6′)
Around the world lunges
Burpees
Alt T-Push ups
(2x)

Set 2 (45-on 15-off • 4’)
Forward/Reverse Bear Crawl
Hollow Hold / Rocks
Mountain Climbers
YTWL

Cool Down (3’)
Knee to chest
Figure 4 R/L
Down dog
Hip Flexor Stretch
Tricep Stretch R/L

Total: 18 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week THREE

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

 

Warm up (15s each • 2′)
Jog in Place
Hug Knees (Hamstring Stretch)
Quad stretch
Hurdle Steps
Hip Opener
Y-T-W

Run-focused WU (30s each • 3′)
Ankling
A-Skip
B-Skip
Alt Lunges (front/reverse)
High knees
Butt kicks

Rest 1 min

Main Set (30-on 10-off • 5′)
L Rev Lunge w Knee drive
R Rev Lunge w Knee drive
Plank Walk
Squat Hold
Mountain Climbers
Lateral Bear Crawl Shoulder Taps

Core (30-on 10-off • 5′)
Flutter kicks
Leg Raises
Back Tuck w Hands Back
Russian Twist
Alt Crunch Claps
Plank Hold
R side Plank Hold
L side Plank Hold

Cool down (15s each • 3′)
Lying Knee Hugs
Lying T-Stretch(L/R)
Calf Stretch (L/R)
Upward Dog
Child’s Pose
Tricep Stretch


Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

 

Warm up (4′)
Dead bug
Fire Hydrants (R/L)
Knee Circles (R/L)
Lateral lunge w Knee Drive

Set 1 (45-on 15-off • 8′)
L Single Leg Deadlift w Knee Drive
R Single Leg Deadlift w Knee Drive
Triceps Dips
Elevated Push Ups
(2x)

Set 2 (5′)
Push up hold
45-on / 15-off
30-on / 10-off
15-on

Drop Squat to Alt Jump Lunges
45-on / 15-off
30-on / 10-off
15-on

Cool Down (2’)
Hip Flexor Stretch
Pigeon Stretch
Down dog to up dog

 

Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)
6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week FOUR

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

 

Warm up (15s each • 2′)
Jog in Place
Hug Knees (Hamstring Stretch)
Quad stretch
Hurdle Steps
Hip Opener
Y-T-W

Run-focused WU (30s each • 3′)
Ankling
A-Skip
B-Skip
Boxer Shuffle*
High knees
Quick feet in and out*

Rest 1 min

Main Set (30-on 10-off • 5′)

R Single leg Squat to Bench
L Single leg Squat to Bench
Push up shoulder taps
In and out squats
Mountain Climbers
Lateral Bear Crawl Shoulder Taps

Core (30-on 10-off • 6′)
Flutter kicks
Leg Raises
Back Tuck w Hands Back
Russian Twist
Alt Crunch Claps
Plank Hold
R side Plank Hold
L side Plank Hold

Cool down (15s each • 2′)

Lying Knee Hugs
Lying T-Stretch(L/R)
Calf Stretch (L/R)
Upward Dog
Child’s Pose
Tricep Stretch


Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

 

Warm up (4′)
Arm and Trunk rotations
Alt Forward / Reverse Lunges
Downdog to updog
Quadriped walkout to plank

Set 1 (45-on 15-off • 8′)
Plank Side Jumps
Side to Side Push Ups
Lateral Bounds to Burpee
Courtesy Lunges
(2x)

Set 2 (30-on 15-off6′)
Plank Knee Tucks
Scissor Kicks
V-ups
High Knees
(2x)

Cool Down (2’)
Standing Quad Stretch
Calf Stretch
Figure 4 Standing
Tricep Stretch

 

Total: 20 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week five

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

Warm up:

Hamstring stretch with shuffle • RL 10x

Hamstring stretch with shuffle • LL 10x

Quad Stretch with Shuffle • RL 10x

Quad Stretch with Shuffle • LL 10x

Hurdle steps • RL 10x

Hurdle steps • LL 10x

Hip Opener • 10x

Bottoms up squat • 8x

Y • 10x

T • 10x

W • 10x

Workout
Set 1: Running Drills (40 sec each exercise no rest bet reps)

Quick Feet In outs
High Knees
Butt Kicks
Ankling
Quick Feet Forward
A-Skip
B-Skip
Russian March
Boxer Shuffle
Lateral Bounds

Set 2: Main Set (30 sec each exercise with 10 sec rest bet reps)

Lateral Squat Hold

Body weight squats

Alternating lunges

Squat jumps

Lateral Lunges

In and out squat jump

Around the world lunges
Reverse Lunge with knee drives • RL

Reverse Lunge with knee drives • LL

Squat Hold

Cooldown stretching

Knee hugs • RL 15s

Knee Hugs • LL 15s

Lying T stretch • RL 15s

Lying T Stretch • LL 15s

Calf Stretch • RL 15s

Calf Stretch • LL 15s

Upward Dog • 15s

Child’s pose • 15s

Triceps stretch • RA 15s

Triceps stretch • LA 15s

Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

Warm up (4′)

Alt rev lunges

Drop Squats

Walk outs

High Knees

 

Main Set: 30-20-10 (7’)

BW Squats / Hold

Plank walk / Hold

Push up / Hold

 

Finisher: 45-30-15 (4’)

Lateral Shuffle with drop squat

Jumping Jacks / Jump rope

Burpee Push ups

 

Cool down (3’)

Up dog;
Hip flexor stretch

Chest stretch

Total: 18 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)
6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week SIX

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

Warm up:

Hamstring stretch with shuffle • RL 10x

Hamstring stretch with shuffle • LL 10x

Quad Stretch with Shuffle • RL 10x

Quad Stretch with Shuffle • LL 10x

Hurdle steps • RL 10x

Hurdle steps • LL 10x

Hip Opener • 10x

Bottoms up squat • 8x

Y • 10x

T • 10x

W • 10x

Workout
Set 1: Running Drills (40 sec each exercise no rest bet reps)

Quick Feet In outs
High Knees
Butt Kicks
Ankling
Quick Feet Forward
A-Skip
B-Skip
Russian March
Boxer Shuffle
Lateral Bounds

Set 2: Main Set (30 sec each exercise with 10 sec rest bet reps)

Push Up

Plank seesaw
Bear Crawl Shoulder taps

Plank alternating leg lift
Side Plank with knee drives • R

Side Plank with knee drives • L

Mountain Climbers
Plank Walk
Push Up shoulder taps
Lateral Bear Crawl

Cooldown stretching

Knee hugs • RL 15s

Knee Hugs • LL 15s

Lying T stretch • RL 15s

Lying T Stretch • LL 15s

Calf Stretch • RL 15s Calf Stretch • LL 15s

Upward Dog • 15s

Child’s pose • 15s

Triceps stretch • RA 15s

Triceps stretch • LA 15s

Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

Warm up (4′)

Dynamic Quad stretch Toe reaches
Lateral squats
Knee hugs

Main Set (45-on 15-off • 7′)

Lateral Bounds (Ski Jumps) Narrow and Wide push ups Sumo squat to lunge
(2x)

Finisher: TABATA 10 (20 on 10 off • 5’)

Glute bridges

Supine Toe touches

Cool down (2’)

Knee to chest ; supine hamstring stretch

Lower back twist
Childs pose – R/L

Total: 18 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week seven

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

Warm up:

Hamstring stretch with shuffle • RL 10x

Hamstring stretch with shuffle • LL 10x

Quad Stretch with Shuffle • RL 10x

Quad Stretch with Shuffle • LL 10x

Hurdle steps • RL 10x

Hurdle steps • LL 10x

Hip Opener • 10x

Bottoms up squat • 8x

Y • 10x

T • 10x

W • 10x

Workout
Set 1: Running Drills (40 sec each exercise no rest bet reps)

Quick Feet In outs
Quick feet forward
Boxer Shuffle
High Knees
Butt Kicks
Lateral Bounds
A-Skip
B-Skip

 

Set 2: Main Set (40 sec each exercise with 10 sec rest bet reps)

Body weight squats

Lateral Squat Hold

Around the world lunges

Squat jumps

Lateral Lunges

In and out squat

Set 3: (30sec each exercise with 10sec rest bet reps)

Bear Crawl Shoulder taps

Lateral Bear Crawl
Plank alternating leg lift Plank seesaw

Side Plank with knee drives • R

Side Plank with knee drives • L

 

Cooldown stretching

Knee hugs • RL 15s

Knee Hugs • LL 15s

Lying T stretch • RL 15s

Lying T Stretch • LL 15s

Calf Stretch • RL 15s

Calf Stretch • LL 15s

Upward Dog • 15s

Child’s pose • 15s

Triceps stretch • RA 15s

Triceps stretch • LA 15s

Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

Warm up (5′)

Walk outs
Rev Lunge with Twist
High Knees
Toe Reaches
High Knees
Dynamic Calf/ Hamstring Stretch

Main Set: 2x (50/10 • 8’)

Narrow and Wide Squat
Push up w 3 sec hold

Forward/Backward bear crawl

Tricep Dips (2x)

Core: (30 secs each • 3’)

Flutter Kicks Scissor Kicks
V- ups/ Knee tucks Toe Touch
Side Crunches Supermans
Prone YTWL

Cool down (2’)

Down dog
Up dog
Hip Flexor stretch

Total: 18 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)
6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Week EIGHT

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Rio
Assistant Coach: Coach Ian

Warm up:

Hamstring stretch with shuffle • RL 10x

Hamstring stretch with shuffle • LL 10x

Quad Stretch with Shuffle • RL 10x

Quad Stretch with Shuffle • LL 10x

Hurdle steps • RL 10x

Hurdle steps • LL 10x

Hip Opener • 10x

Bottoms up squat • 8x

Y • 10x

T • 10x

W • 10x

Workout
Set 1: Running Drills (40 sec each exercise no rest bet reps)

Quick Feet In outs
Quick feet forward
Boxer Shuffle
High Knees
Butt Kicks
Lateral Bounds
A-Skip
B-Skip

Set 2: Main Set (30 sec each exercise with 10 sec rest bet reps)

Body weight squats

Lateral Squat Hold

Around the world lunges

Squat jumps

Lateral Lunges

In and out squat

Set 3: Core (30 sec each exercise & 5 sec rest)

Leg Raises
Flutter kick
Scissors
Heel Touches Crunch Side Crunches • RS

Side Crunches • LS
Plank See Saw

Side Plank with knee drives • RS

Side Plank with knee drives • LS

Cooldown stretching

Knee hugs • RL 15s

Knee Hugs • LL 15s

Lying T stretch • RL 15s

Lying T Stretch • LL 15s

Calf Stretch • RL 15s

Calf Stretch • LL 15s

Upward Dog • 15s

Child’s pose • 15s

Triceps stretch • RA 15s

Triceps stretch • LA 15s

Total: 19 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

Online Workout at @powermaccenter ’s official Instagram page — 4:00 PM

Head Coach: Coach Ian
Assistant Coach: Coach Rio

Warm up (5’)

Bird dog
Fire Hydrants (R/L)

Knee Circles (R/L)

High Knees
Dynamic Quad stretch

Alt Side Lunges

Main Set: (50s on/10s off • 6’)

Lateral Shuffle
Burpee w push up
Single Leg deadlift w Knee Drive (R/L)

(2x)

1 min rest

Set 2: (30s on /10s off) (5’)

Quadriped (bear) hold

Quadriped Knee taps

Glute Bridge hold

Glute Bridge pulses

Push up hold

Push ups

Cool down (3’)

Tricep stretch

Hip Flexor

Calf stretch

Roll up

Total: 18 mins

Offline Workout

Participants can repeat assigned guided workouts for the week or try some new workout suggestion: Run, Swim, Bike, Yoga, Walking, Rowing, Hiking, Dance, etc.

 

Run

Option 1    5km run
Option 2    10 km run
Option 3    1km jog (6-8x 200m Intervals)
Option 4    Long Steady Run (1 hour)

 

Swim

Option 1
400m warm-up
6 × 50m build-up
4-6 × 100m
200m easy

Total:  1-3-1.5kms

Option 2
2 × 200m warm up
4 × 50m kick
4 × 50m (25 drill/25 swim)

6-10x 50m swim
400m Pull
200 easy

Total:  1.5-1.7kms

Option 3
200m warm up choice
4x400m swim
100m easy

Total:  1.9kms

Option 4
1.5km or 30 mins straight swim

 

Bike

Option 1
10 min warm up
30 mins steady resistance; cadence 80-90 rpm
5 mins cooldown

Option 2
10 min warm up

2 sets:
3 x 2 mins of hill repeats / heavy gear

5 mins easy spin

Option 3
30-45 mins free spin

Recovery Day or Athlete’s Choice

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