CARDIO and CORE +
WARM UP
Treadmill
5 minutes warm up 4 building up to 6
CARDIO
Treadmill
1 minutes 4% Incline 6kmh. 2 minute 1% Incline 6kmh
1 minutes 4% Incline 6.5kmh. 2 minute 1% Incline 6kmh
1 minutes 5% Incline 6kmh. 2 minute 1% Incline 6kmh
1 minutes 4% Incline 6.5kmh. 2 minute 1% Incline 6kmh
1 minutes 6% Incline 6kmh
CORE
Leg Flutter Kicks
2-3 sets 10-12 reps
Leg Circles
2-3 sets 10-12 reps
Lying Leg Raises
2-3 sets 10-12 reps
STRETCHES
Standing Overhead Lat stretch – 10-15 seconds
Standing Scapula stretch – 10-15 seconds
Kneeling happy/angry cat stretch – 3 reps of each
Lying lower back stretch – 20-30 seconds
Standing oblique stretch – 10-15 seconds
CARDIO and CORE
WARM UP
Treadmill
5 minutes warm up 4 building up to 6
CARDIO
Treadmill
1 minutes 4% Incline 6kmh
2 minute 1% Incline 6kmh
1 minutes 4% Incline 6.5kmh
2 minute 1% Incline 6kmh
1 minutes 5% Incline 6kmh
CORE
Leg Flutter Kicks
2-3 sets 10-12 reps
Leg Circles
2-3 sets 10-12 reps
Lying Leg Raises
2-3 sets 10-12 reps
STRETCHES
Standing Overhead Lat stretch – 10-15 seconds
Standing Scapula stretch – 10-15 seconds
Kneeling happy/angry cat stretch – 3 reps of each
Lying lower back stretch – 20-30 seconds
Standing oblique stretch – 10-15 seconds
PULL and CORE
WARM UP
Treadmill
5 minutes warm up RPE 4 building up to 6
STRENGTH TRAINING
Seated MTS Row
2-3 sets 10-12 reps
Lat Pulldown
2-3 sets 12-15 reps
EZ Bar Curl
2-3 sets 12-15 reps
Face Pulls
2-3 sets 12-15 reps
Pyramid Sit Ups
2-3 sets 12-15 reps
Toe Taps
2-3 sets 12-15 reps
COOL DOWN
Rowing machine
5 minutes level 6 RPE 6-4
STRETCHES
Standing Overhead Lat stretch – 10-15 seconds
Standing Scapula stretch – 10-15 seconds
Kneeling happy/angry cat stretch – 3 reps of each
Lying lower back stretch – 20-30 seconds
Standing oblique stretch – 10-15 seconds
LEGS and PUSH
WARM UP
Recumbent bike
5 minutes 70rpm any level to warm up
STRENGTH TRAINING
Leg Press
2-3 sets 10-12 reps
Leg Curls
2-3 sets 12-15 reps
Leg Extensions
2-3 sets 12-15 reps
Seated Press
2-3 sets 10-12 reps
Kneeling Press Ups
2-3 sets 10-12 reps
CORE TRAINING
Glute Raises
2 sets 12-15 reps
Half Sits
2 sets 12-15 reps
COOL DOWN/STRETCHES
Rowing machine 5 minutes level 4-6 resistance
Standing Hamstring stretch – 10-15 seconds
Standing Quadriceps stretch – 10-15 seconds
Kneeling hip flexor stretch – 20-30 seconds
Seated groin stretch – 20-30 seconds
Standing Calf stretch – 10-15 seconds
PULL and LEGS
WARM UP/CARDIO
Recumbent Bike
5 minutes warm up 4 building up to 6
STRENGTH TRAINING
Dumb-Bell Goblet Squat
2-3 sets 10-12 reps
Dumb-Bell Lunges
2-3 sets 10-12 reps
Barbell Row
2-3 sets 10-12 reps
Dumb-Bell Side Raises
2-3 sets 12-15 reps
Seated Dumb-Bell Shrugs
2-3 sets 12-15 reps
Dumb-Bell Curls
2-3 sets 12-15 reps
COOL DOWN
Treadmill
5 minutes 1% incline RPE 6-4
STRETCHES
Standing Overhead Lat stretch – 10-15 seconds
Standing Scapula stretch – 10-15 seconds
Kneeling happy/angry cat stretch – 3 reps of each
Lying lower back stretch – 20-30 seconds
Standing oblique stretch – 10-15 seconds
PUSH and PULL
WARM UP/CARDIO
Upright Bike
5 minutes warm up 4 building up to 6
STRENGTH TRAINING
Bench Press
2-3 sets 10-12 reps
Incline Bench Press
2-3 sets 10-12 reps
Tricep Pushdown
2-3 sets 10-12 reps
Assisted Pull Ups
2-3 sets 8-10 reps
Dumb-Bell Reverse Flys
2-3 sets 12-15 reps
Dumb-Bell Hammer Curls
2-3 sets 10-12 reps
COOL DOWN
Treadmill
5 minutes 1% incline RPE 6-4
STRETCHES
Standing Overhead Lat stretch – 10-15 seconds
Standing Scapula stretch – 10-15 seconds
Kneeling happy/angry cat stretch – 3 reps of each
Lying lower back stretch – 20-30 seconds
Standing oblique stretch – 10-15 seconds