Week 7 Program - June Week Three

June - Week Three - Medium Intensity

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 10 reps holding each rep for 15 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

Two Upper Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E
(Basic Pushups - Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
3x sets of 30 secs continuous work on each exercises A-B with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 15 reps of Exercises C,D and E with 1 minute rests between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm!

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders - Standing Jump+Touch - Box Jumps)Complete 3 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3x 40 Jump Touches (swapping arms after 20 reps); 4x30 secs continuous Box Jumps.Rest for 1 minute between exercises.

Running Drills A-E
30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
A – Ankling: 5m walk in – 15m Ankling – 5m jog to decelerate. Jog back to recover (walk last 5m)
B – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
C – Jogging High Knees: 15m from standing start – 5m jog to decelerate. Jog back to recover (Walk last 5m)
D – Bounding: 5m to accelerate – 5 bounds on each leg – 15m jog to decelerate. Walk back to recover.
E – Jog-Bound-Sprint: 10m jog from standing start – 4 bounds each leg – 20m sprint – 15m jog to decelerate. Walk back to recover.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.


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