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