Just checking!

Thought I should put a post in to see if you guys are actually reading the blog regularly! Post a comment on this post so I know you have read it. Put the date and time you have made your comment - and your name. Cheers
JH

Week Two Activities - Medium 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 30 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 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. I minute rest 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 20 minutes 3 times a week.

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

Any problems with fitting in all the work - refer to your Weekly Organiser.

Get to work!

Demonstration of Bicep Curl using Dumbells

For anyone who has hand weights but no access to a bar!

Demonstration of Bench Press Using Dumbells

For those athletes who do not have access to a bar but do have free weights. Enjoy!