Pre-Training Week 1 Monday LEGS & CARDIO · PDF filePre-Training Week 1 Monday LEGS & CARDIO...
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Pre-Training Week 1 Monday LEGS & CARDIO Squats Walking Lunges 15 REPS Circuit One Circuit Two Stationary Lunges Sumo Squats 24 REPS 12 PER SIDE 15 REPS Skipping Step Ups 50 REPS 24 REPS 12 PER SIDE Knee Ups Mountain Climbers 2x7min Pre-Training Week 1 Tuesday - LISS (35-45 mins) Cool Down - Lower Body Stretch Routine (see page 84) 2x7min 24 REPS 12 PER SIDE 24 REPS 12 PER SIDE 50 REPS 25 PER SIDE
Transcript of Pre-Training Week 1 Monday LEGS & CARDIO · PDF filePre-Training Week 1 Monday LEGS & CARDIO...
Pre-Training Week 1 Monday LEGS & CARDIO
Squats Walking Lunges15 REPS
Circuit One Circuit Two
Stationary Lunges Sumo Squats24 REPS12 PER SIDE 15 REPS
Skipping Step Ups50 REPS 24 REPS12 PER SIDE
Knee Ups Mountain Climbers
2x7min
Pre-Training Week 1 Tuesday - LISS (35-45 mins)
Cool Down - Lower Body Stretch Routine (see page 84)
2x7min
24 REPS12 PER SIDE
24 REPS12 PER SIDE
50 REPS25 PER SIDE
Pre-Training Week 1 Wednesday ARMS & ABS
Push Ups (On Knees) Lay Down Push Ups (On Knees)15 REPS
Circuit One Circuit Two
Straight Leg Raises Straight Leg Sit Ups 15 REPS
Toe Taps Tricep Dips
Plank Ab Bikes
2x7min
Pre-Training Week 1 Thursday - LISS (35-45 mins)
Cool Down - Upper Body Stretch Routines (see page 85)
2x7min
30 REPS15 PER SIDE
15 REPS
15 REPS
15 REPS
30 SECS
15 REPS
Pre-Training Week 1 Friday FULL BODY (OPTIONAL)
Squats Toe Taps20 REPS
Circuit One Circuit Two
Burpees Lay Down Push Ups (On Knees) 15 REPS
Tricep Dips Step Ups
Straight Leg Sit Ups Mountain Climbers
2x7min
Pre-Training Week 1 Saturday - REHABILITATION (see pages 82-85)
Cool Down - Lower and Upper Body Stretch Routines (see page 84-85)
2x7min
15 REPS 50 REPS25 PER SIDE
10 REPS
20 REPS
20 REPS
24 REPS12 PER SIDE
Pre-Training Week 2 Monday LEGS & CARDIO
Squats Walking Lunges15 REPS
Circuit One Circuit Two
Stationary Lunges Sumo Squats24 REPS12 PER SIDE 15 REPS
Skipping Step Ups50 REPS 24 REPS12 PER SIDE
Knee Ups Mountain Climbers
2x7min
Pre-Training Week 2 Tuesday - LISS (35-45 mins)
Cool Down - Lower Body Stretch Routine (see page 84)
2x7min
24 REPS12 PER SIDE
24 REPS12 PER SIDE
50 REPS25 PER SIDE
Pre-Training Week 2 Wednesday ARMS & ABS
Push Ups (On Knees) Lay Down Push Ups (On Knees)15 REPS
Circuit One Circuit Two
Straight Leg Raises Straight Leg Sit Ups 15 REPS
Toe Taps Tricep Dips
Plank Ab Bikes
2x7min
Pre-Training Week 2 Thursday - LISS (35-45 mins)
Cool Down - Upper Body Stretch Routines (see page 85)
2x7min
30 REPS15 PER SIDE
15 REPS
15 REPS
15 REPS
15 REPS
30 SECS
Pre-Training Week 2 Friday FULL BODY (OPTIONAL)
Squats Toe Taps20 REPS
Circuit One Circuit Two
Burpees Lay Down Push Ups (On Knees) 15 REPS
Tricep Dips Step Ups
Straight Leg Sit Ups Mountain Climbers
2x7min
Pre-Training Week 2 Saturday - REHABILITATION (see pages 82-85)
Cool Down - Lower and Upper Body Stretch Routines (see page 84-85)
2x7min
15 REPS 50 REPS25 PER SIDE
10 REPS
20 REPS
20 REPS
24 REPS12 PER SIDE
Pre-Training Week 3 Monday LEGS & CARDIO
Medicine Ball Squat and Press Jump Squats15 REPS
Circuit One Circuit Two
Knee Ups Walking Lunges24 REPS12 PER SIDE
Skipping Burpees50 REPS 10 REPS
Stationary Lunges Weighted Step Ups
2x7min
Pre-Training Week 3 Tuesday - LISS (35-45 mins)
Cool Down - Lower Body Stretch Routine (see page 84)
2x7min
24 REPS12 PER SIDE
24 REPS12 PER SIDE
15 REPS
24 REPS12 PER SIDE
6-12 KG
3-6 KG3-6 KG
3-6 KG
Pre-Training Week 3 Wednesday ARMS & ABS
PushPush Ups Mountain Climbers (4) + Push Ups (1)15 REPS
Circuit One Circuit Two
Straight Leg Sit Ups Toe Taps 20 REPS
Tricep Dips Lay Down Push Ups (On Knees)
Straight Leg Raises Commandos
2x7min
Pre-Training Week 3 Thursday - LISS (35-45 mins)
Cool Down - Upper Body Stretch Routines (see page 85)
2x7min
15 REPS 20 REPS10 PER SIDE
15 REPS
15 REPS
15 REPS
15 REPS
Push Ups
Pre-Training Week 3 Friday FULL BODY (OPTIONAL)
Medicine Ball Squat Press Jump Lunges15 REPS
Circuit One Circuit Two
Burpees Sumo Squats 15 REPS
Push Ups Skipping
Toe Taps Straight Leg Sit Ups
2x7min
Pre-Training Week 3 Saturday - LISS (35-45 mins) + REHABILITATION (see page 82-85)
Cool Down - Lower and Upper Body Stretch Routines (see page 84-85)
2x7min
15 REPS 20 REPS
10 REPS
50 REPS
20 REPS10 PER SIDE
6-12 KG
15 REPS
Pre-Training Week 4 Monday LEGS & CARDIO
Medicine Ball Squat and Press Jump Squats15 REPS
Circuit One Circuit Two
Knee Ups Walking Lunges24 REPS12 PER SIDE
Skipping Burpees50 REPS 10 REPS
Stationary Lunges Weighted Step Ups
2x7min
Pre-Training Week 4 Tuesday - LISS (35-45 mins)
Cool Down - Lower Body Stretch Routine (see page 84)
2x7min
24 REPS12 PER SIDE
24 REPS12 PER SIDE
15 REPS
24 REPS12 PER SIDE
6-12 KG
3-6 KG3-6 KG
3-6 KG
Pre-Training Week 4 Wednesday ARMS & ABS
PushPush Ups Mountain Climbers (4) + Push Ups (1)15 REPS
Circuit One Circuit Two
Straight Leg Sit Ups Toe Taps 20 REPS
Tricep Dips Lay Down Push Ups (On Knees)
Straight Leg Raises Commandos
2x7min
Pre-Training Week 4 Thursday - LISS (35-45 mins)
Cool Down - Upper Body Stretch Routines (see page 85)
2x7min
15 REPS 20 REPS10 PER SIDE
15 REPS
15 REPS
15 REPS
15 REPS
Push Ups
Pre-Training Week 4 Friday FULL BODY (OPTIONAL)
Medicine Ball Squat Press Jump Lunges15 REPS
Circuit One Circuit Two
Burpees Sumo Squats 15 REPS
Push Ups Skipping
Toe Taps Straight Leg Sit Ups
2x7min
Pre-Training Week 4 Saturday - LISS (35-45 mins) + REHABILITATION (see page 82-85)
Cool Down - Lower and Upper Body Stretch Routines (see page 84-85)
2x7min
15 REPS 20 REPS
10 REPS
50 REPS
20 REPS10 PER SIDE
6-12 KG
15 REPS
