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!
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with the lower body stuff how long do we do each drill for?
ReplyDeleteSorry Scott - You should do 1 minute on the Lunging drill; 90 secs on the Wall Sit; 30secs continuous on the Squats (ie as many as you can do in 30 secs in a 2-1-2 tempo*), Jump+Touch and Box Jump. 1 minute rest between exercises.
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