Week One Activities - Low Intensity Period

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
3x sets of 30secs on each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 20 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises D and E with 1 minute rests between sets

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Rest between sets as specified in the Program Overview. Rest for 1 minute between exercises.

Flexibility for 30m minutes every day! 15 mins when you get up and 15 mins before bed.

Endurance running - Fartlek circuit - Continuous for 15 minutes 3 times a week.

Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)

This may seem like a lot to fit in, but it is totally achievable with a little ORGANISATION! If you cannot plan your week yourself - seek guidance...or give me a call/email.

Get to work!