Week 7

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