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Coast Guard Workout Plan
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Coast Guard Workout Plan

4 Weeks / 6 Days per Week / Expert
  • Improve Cardio
  • Get Ripped
  • Gain Strength
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5
  • Day #6

Coast Guard Cardio & Legs AM (1) Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
4 50 None
4 50 None
Crunch   Video icon
4 50 01:00
10 10 None
Push-Up   Video icon
10 10 00:30

Notes:

* Bodyweight squat and crunches are listed as max repetitions in 1 minutes time.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

Coast Guard Weights PM (1) Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 15 None
Pull-Up   Video icon
3 15 None
3 12 None
3 12 None
3 12 None
Crunch   Video icon
3 50 02:00

Notes:

Pull ups are max repetitions but 15 is a good goal to aim for.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

Coast Guard AM (2) Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
5 20 None
00:05:00 None
Push-Up   Video icon
5 15 None
Crunch   Video icon
5 20 02:00

Notes:

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

Coast Guard Weights PM (2) Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Push-Up   Video icon
1 80 02:00
Sit-Up   Video icon
1 125 02:00
Pull-Up   Video icon
1 20 02:00
2 10,15 None
2 10,15 None
2 10,15 None
2 10,15 None
2 10,15 None
2 10 02:00

Notes:

For the push ups and sit ups you are going to do as many reps as you can in two minutes.

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

Coast Guard Cardio AM (3) Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Crunch   Video icon
1 25 None
1 25 None
1 25 None
1 50 01:00
00:30:00 None

Notes:

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

Coast Guard Circuit PM (3) Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 25 None
3 20 None
Push-Up   Video icon
3 10 None
Sit-Up   Video icon
3 30 None
3 20 None
Crunch   Video icon
3 50 None
Crunch   Video icon
2 50 None
2 100 None
2 50 None
2 50 02:00

Notes:

This Coast Guard workout is going to be done 3 days a week but it is broken down into an AM and a PM workout. That means that you are going to do two workouts in one day. It is important that you are getting enough to eat and replenishing your energy levels when doing this workout. All of these exercises are either body weight exercises or exercises that have a lot of repetitions. This will allow you to put on muscle and burn fat at the same time. This is a very difficult workout that will require not only top physical effort but also mental strength to complete.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Lats blue Lowerback blue Middleback blue Traps blue Outerthighs blue Groin blue Abs orange Chest orange Quads orange
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