Week Three Activities - Medium Intensity Period

Week Three 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)
4x sets of 30secs on each exercise with 30secs rest between sets.

Two Upper Body Sessions with at least 2 days off between sessions.
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

One Lower Body Session.
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. Lunging 1 minute continuous per set; 90 sec wall sits; 30 secs on Squats; 30 secs on Jump+Touches and 30 secs on Box Jumps. I minute rest between sets and exercises.

Flexibility for 30 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!