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-off • 6′)
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