Day 1
Warm-up
|
EXERCISE |
REPS |
Repeat |
|
Light jog push ups Squats shuttle runs (15meters, one shuttle run is one) |
800m X10 X10 X10 |
{ x2 |
A= advanced
I = intermediate
B = beginner
Workout
Do the following for 20 min. Set your timer.
1 a) 1 x 400 m (A 1:30-40, I 1:55-2:05, B 2:20-2:40)
b) 60 sec Dips
Repeat one more time before moving to no. 2
1 Step up R + 1 Squat
then 2 Step Up L + 2 squats, step up R + 2 Squat…work
to 6. (1-6)
b) 30 sec Plank
Repeat one more time before moving to no. 3
3 a) 10 x One leg squat to
step up L+R
b) 20 x crunches
Repeat one more time before moving back to no 1. Continue
until 20 min is completed.
Do the following for 20 min. Set your timer.
1)
60 sec pushups/ladies pushups (count your reps,
that is your number reps used for plank rows and pushups)
2)
100 Steps each leg.
3)
# Plank Rows ( use #
that you count with 60 sec push up, if you counted 20 push ups you will do 20
plank rows each arm)
4)
150 x Steps each leg.
6)
50x Steps each leg.
7)
# x plank rows (each arm)
Repeat 1-7 for 20min
ABS workout: 30 sec each
2)
Elbow plank
3)
Side plank L
4)
Side plank R
5)
V – sit up
6)
Bicycles
8)
Jack knives
9)
Mountain Climbers
10)
Elbow Plank
11)
Side plank L
12)
Side plank R