Thursday, August 28, 2008

Week 6

Strength Training:

  Beginner Intermediate Advanced
Superset 1 Elevated Pushups 15 25 35
Standing Squats (B) 15 15 15
Superset 2 Lat Pulldowns (B) 15 15 15
Oblique Abductor Raises 15 20 Wow, really?
Superset 3 Seated Rows (B) 15 15 15
Toe-Touch Crunches 20 30 40
Superset 4 Curls (B) 15 15 15
Flutter Kick 60 sec 80 sec 100 sec

Cardio Training:

Warm Up: 3-5 min jog
The following should be done on a 7 (or 8) min cycle
4x 1 min jog
6x 40m sprint
20 sec rest
5 pushups
10 situps
10 jumping jacks
Rest remainder of time
Warm Down: 3-5 min jog

Endurance Day

Warm Up: 3-5 min jog
3x 400m Run
30 seconds rest
800m Run
30 seconds rest
400m Run
2 min rest
Warm Down: 3-5 min jog

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