Day 1 | ||
Activity | Time | |
Treadmill | 8-10 mins | |
Strength Training | ||
Exercises | Sets | Reps |
3 | 12 | |
3 | 12 | |
3 | 12 | |
3 | 12 | |
3 | 12 | |
3 | 12 | |
3 | 12 | |
3 | 30 sec | |
3 | ||
Cardio | ||
Exercises | Time/Distance | |
Treadmill | 10-15 Minutes |
Day 2 | ||
WARM-UP | ||
Activity | Time | |
Rower | 8-10 Mins | |
Strength Training | ||
Exercises | Reps | |
3 | 12-15 | |
3 | 12-15 | |
3 | 12-15 | |
3 | 12-15 | |
3 | 12-15 | |
3 | 12-15 | |
3 | 12-15 | |
3 | 12 | |
Cardio | ||
Exercises | Time/distance | |
Cross Trainer | 10-15 Minutes | |
Day 1 | |||
Warm-up | |||
Activity | Time | Sets | Reps |
Treadmill | 5 minutes | ||
2 | 10 | ||
2 | 10 | ||
2 | 10 | ||
Strength Training | |||
Exercises | Sets | Reps | |
5 | 5 | ||
5 | 8 | ||
5 | 8 | ||
5 | 8 | ||
3 | 30 seconds | ||
Cardio | |||
Exercises | Time / Distance | ||
Treadmill | 1 min run - 1 min jog X 10 rounds |
Day 2 | |||
Warm up | |||
Activity | Time | Sets | Reps |
Cross Trainer | 5 minutes | ||
2 | 10 | ||
2 | 10 | ||
2 | 10 | ||
Strength Training | |||
Activity | Time | Sets | Reps |
5 | 5 xxxxxxxxxxxxxxxx | xxxxxxxxxxxxxxxx | |
4 | 8 | ||
4 | 8 | ||
4 | 8 | ||
4 | 8 | ||
4 | 8 | ||
Day 3 | |||
Warm-Up | |||
Activity | Time | Sets | Reps |
Bike | 5 mins | ||
2 | 10 | ||
2 | 10 | ||
2 | 10 | ||
xxxxxxxxxxxxxxxxxxxx | Strength Training | ||
Activity | Sets | Reps | |
5 xxxxxxxxxxxxxxxx | xxxxxxxxxxxxxxxx | ||
8 | |||
8 | |||
8 | |||
10 | |||
10 | |||
Cardio | xxxxxxxxxxxxxxxx | ||
Exercises | Time/Distance | ||
Treadmill | 1 min run - 1 min jog X 10 rounds |
Day 2 | |||
Warm up | |||
Activity | Time | Sets | Reps |
Cross Trainer | 5 minutes | ||
2 | 10 | ||
2 | 10 | ||
2 | 10 | ||
Strength Training | xxxxxxxxxxxxxxxx | ||
Exercises | Sets | Reps | |
3 | 12 | ||
3 | 12 | ||
3 | 15 | ||
3 | 15 | ||
3 | 12 | ||
3 | 15 | ||
3 | 35 sec | ||
3 | 12 | ||
Cardio | Sets | Reps | Time/Distance |
15 | 3 | ||
15 | 3 | ||
15 | 3 | ||
Bike | 1 min fast 1 min slow 8 rounds |
Day 3 | |||
Warm Up | |||
Activity | Time | Sets | Reps |
Bike | 5 minutes | ||
2 | 10 | ||
2 | 10 | ||
2 | 10 | ||
Strength Training | xxxxxxxxxxxxxxxx | xxxxxxxxxxxxxxxx | |
Exercises | |||
3 | 12 | ||
3 | 12 | ||
3 | 15 | ||
3 | 15 | ||
3 | 12 | ||
3 | 15 | ||
3 | 35 seconds | ||
3 | 12 | ||
Cardio | |||
Exercises | Time/Distance | ||
Treadmill | 1 min run - 1 min jog X 10 rounds |