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Ian & Hobbit: Training Plan Dips 30secs

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

Side 20secs Nil X-trainer 1minute level 10 hard


Plank pace followed by
Right 2minutes level 5 easy
pace for 15minutes.
Comments:
Comments:
Day 5: Rest Day Day 6: Steady State & PHA Circuit

Exercise Distance / Time


Comments: Treadmill 20minutes steady state
powerwalk.

Exercise Time Circuit Circuit Circuit


1 2 3
Press Ups 30secs
work
30secs
rest
Squats 30secs
work
30secs
rest
Fire 30secs L L L
Hydrant work
30secs
rest R R R
TRX Rows 30secs
work
30secs
rest
Plank w/ 30secs
Hip work
Abduction 30secs
rest
Lateral 30secs 5kg
Raises work
30secs
rest
Dips 30secs
work
30secs
rest
Bike 1.5km Day 7: Steady State Long Cardio
as fast
as This session wants to be at a steady state and you should be able to hold a
possible conversation throughout. If you push harder you won’t recover before
tomorrows lower body workout.
Exercise Distance / Time
X-trainer 10minutes of Exercise Distance / Time
2minutes level 3 X-trainer 15minutes steady
120rpm state.
2minutes level 6 130- Bike 15minutes steady
140rpm state.
Rower 15minutes steady
Move onto the core circuit below. state.
Exercise Reps Rest Set 1 Set 2 Set 3
Side 20secs Nil Comments:
Plank Left

Side 20secs Nil


Plank
Right
Table Top 20secs Nil
Lift

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

TRX Rows 5 Comments:

Press Ups 10

MB Slams 15

Walking 20
Lunges

Crunches 25

Squats 30
Day 2: Steady State Long Cardio Day 3: Continuous Circuit 1

Exercise Distance / Time Exercise Distance Time


X-trainer 18minutes steady Bike 5km as fast as possible
level 6+
state.
Stair Climber 18minutes steady
state.
Rower 9minutes steady state. Exercise Time Weight Reps
Completed
Vario X-trainer 8minutes steady state. Press Ups 30secs

Exercise Time Set 1 Set 2


Squats 30secs
Side Plank 30secs
Left

Front 30secs Step Jogs 30secs each


Plank leg

Side Plank 30secs


Right Press Ups 30secs

Comments:
Squats 30secs

Step 60secs each


Walks leg

Quick drink then move onto the next group of exercises.


Shoulder 30secs Step Jogs 30secs each
Press leg

Power 30secs V-Sits 30secs


Lunges

Step Jogs 30secs each Glute Lifts 30secs


leg

Shoulder 30secs Step 60secs each


Press Walks leg

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

Glute Lifts 30secs


Day 4: Intervals Day 5: Steady State & PHA Circuit

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

Move onto the core circuit below. Exercise Distance


Exercise Reps Rest Set 1 Set 2 Set 3 Treadmill Power walk for
10minutes
Side 20secs Nil X-trainer 2minutes at level 6 going
Plank Left forwards then 2minutes
at level 10 going
Side 20secs Nil backwards for 26minutes
Plank Rower 1500m
Right Treadmill Power walk for
Table Top 20secs Nil 10minutes
Lift
Comments:

Comments:

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