Академический Документы
Профессиональный Документы
Культура Документы
work
Day 1: Steady State & PHA Circuit 30secs
rest
Exercise Distance / Time Bike 1.5km
Treadmill 20minutes steady state as fast
powerwalk. as
possible
Exercise Time Circuit Circuit Circuit
1 2 3 Exercise Distance / Time
Press Ups 30secs X-trainer 10minutes of
work 2minutes level 3
30secs 120rpm
rest 2minutes level 6 130-
Squats 30secs 140rpm
work
30secs Move onto the core circuit below.
rest Exercise Reps Rest Set 1 Set 2 Set 3
Fire 30secs L L L Side 20secs Nil
Hydrant work Plank Left
30secs
rest R R R Side 20secs Nil
TRX Rows 30secs Plank
work Right
30secs Table Top 20secs Nil
rest Lift
Plank w/ 30secs
Hip work
Abduction 30secs Comments:
rest
Lateral 30secs 5kg
Raises work
30secs
rest
Day 2: Steady State Long Cardio Day 3: PHA Circuit & Intervals
This session wants to be at a steady state and you should be able to hold a Exercise Distance / Time
conversation throughout. If you push harder you won’t recover before X-trainer 24minutes of 1minute
tomorrows lower body workout. 140rpm level 6
followed by 2minutes
Exercise Distance / Time 120rpm level 3.
X-trainer 15minutes steady
state. Grab a mat & get the equipment you require for this circuit. You’ll need
Bike 15minutes steady two 5kg kettlebells & a set of 3 & 4kg dumbbells. You’ll work for
state. 30seconds of work followed by 30seconds rest & repeat for 3 circuits.
Rower 15minutes steady Record your reps below.
state.
Exercise Time Circuit 1 Circuit 2 Circuit 3
DB 30secs 7kg
Comments: Shoulder work
Press 30secs
rest
TRX 30secs L L L
Single work
Leg Squat 30secs
rest R R R
KB Rows 30secs 12kg
work
30secs
rest
Alternate 30secs
Lunges work
30secs
rest
Dumbbell 30secs 8kg
Biceps work
Curls 30secs
rest
Hip Lifts 30secs Day 4: Intervals
work
30secs Exercise Distance / Time
rest Rower 6minutes steady state
then 30seconds
Move onto the core circuit below. pushing the pace to
Exercise Reps Rest Set 1 Set 2 Set 3 about 70% effort
½ V-Sit 10 Nil followed by 90seconds
Left at 60% effort for
12minutes.
Side 20secs Nil Bike 8minutes steady state.
Plank Left The aim is to recover
from the rower and get
½ V-Sit 10 Nil ready for the X-trainer.
Right
Comments:
Week 2:
Exercise Reps Rest Set 1 Set 2
Day 1: 30minutes AMRAP Session SB Roll 6 x 8secs 30secs
Outs
Exercise Distance / Time
X-trainer 5 minutes steady state SB 8 x 5secs 30secs
level 5 followed by Bridge
5mins of 30secs sprint
level 10 / 30seconds T -Raise 8 x 5secs 30secs
level 5 easy recovery.
Your goal here is to perform as many rounds in 30minutes as you can. Band 5 x 5secs 30secs
Palleoff e/side
Exercise Reps Weight Rounds Press
Completed Single 2X 30secs
Bike 1.5km level Leg 10secs
4-8 Bridge e/s
Press Ups 10
MB Slams 15
Walking 20
Lunges
Crunches 25
Squats 30
Day 2: Steady State Long Cardio Day 3: Continuous Circuit 1
Comments:
Squats 30secs
Power 30secs You’re done – have a drink & move to the X-trainer!
Lunges
Exercise Time Distance
X-trainer 5minutes and your goal is
Step 60secs each to clock up as much
Walks leg distance as you can at
level 10.
Comments:
Quick drink then move onto the next group of exercises.
V-Sits 30secs
Exercise Distance / Time You’re back to day 1’s session and your goal is to beat your reps.
Rower 6minutes steady state
then 30seconds Exercise Distance / Time
pushing the pace to Treadmill 20minutes steady state
about 70% effort powerwalk.
followed by 90seconds
at 60% effort for Exercise Time Circuit Circuit Circuit
12minutes. 1 2 3
Stairmaster 8minutes steady state. Press Ups 30secs
The aim is to recover work
from the rower and get 30secs
ready for the X-trainer. rest
Squats 30secs
work
X-trainer 1minute level 10 hard 30secs
pace followed by rest
2minutes level 5 easy Fire 30secs L L L
pace for 15minutes. Hydrant work
30secs
Comments: rest R R R
TRX Rows 30secs
work
30secs
rest
Plank w/ 30secs
Hip work
Abduction 30secs
rest
Lateral 30secs
Raises work
30secs
rest
Dips 30secs Day 6: Active Rest Day
work
30secs Activity Duration Distance / Time
rest 20-30minutes
You should be able to
Bike 1.5km hold a conversation
as fast throughout. This is 60%
as intensity.
possible
Comments:
Exercise Distance / Time
X-trainer 10minutes of
2minutes level 3
120rpm
2minutes level 6 130-
140rpm Day 7: Long Cardio
Comments: