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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