MONDAY: Focus - FLEXIBILITY TRAINING AND RESISTANCE TRAINING (Flexibility and Muscular training)

Warm up (5 MINS)
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning (40 MINS)
RESISTANCE TRAINING:
Exercise Repetitions Sets Max RMs
Bicep Curls 12 2
Tricep extensions 12 2
Sit ups 20 2
Shoulder Press 8 2
Bench Press 8 2
Leg press 8 2
Lateral Raises 12 2
Lateral Pull downs 8 2


Cool Down Static Stretching & Light Jog (10 MINS)
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain



TUESDAY: Focus REST DAY
WEDNESDAY: Focus CONTINUOUS TRAINING (Aerobic Capacity)

Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning
Continuous training
Frequency Intensity Duration
3 70%-85% MAZ HR 30 Minutes


Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain



THURSDAY: Focus FLEXIBILITY AND RESISTANCE TRAINING (Flexibility and Muscular strength)


Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning
RESISTANCE TRAINING
Exercise Repetitions Sets Max RMs
Bicep Curls 12 2
Tricep extensions 12 2
Sit ups 20 2
Shoulder Press 8 2
Bench Press 8 2
Leg press 8 2
Lateral Raises 12 2
Lateral Pull downs 8 2
Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain


FRIDAY: Focus REST DAY
SATURDAY: Focus RESISTANCE TRAINING AND FLEXIBILITY TRAINING (Flexibility and Muscular strength)

Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning
RESISTANCE TRAINING
Exercise Repetitions Sets Max RMs
Bicep Curls 12 2
Tricep extensions 12 2
Sit ups 20 2
Shoulder Press 8 2
Bench Press 8 2
Leg press 8 2
Lateral Raises 12 2
Lateral Pull downs 8 2
Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain





SUNDAY: Focus CONTINUOUS (Aerobic capacity)


Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks
High Knees
Lunge with a twist
Leg swings sideways
Leg swing forwards
Arm swings
Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning
CONTINUOUS TRAINING
Frequency Intensity Duration
3 70%-85% MAZ HR 30 Minutes
Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
Hamstring stretch
Bicep and triceps stretch
Lower Back stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain