MONDAY - 1 HOUR TUESDAY- 1 HOUR

Quads Back
Barbell Squats 4x10 60lbs 100% Inverted Rows 4x12 BW 100%
Weighted Step Ups. 4x20 Each Leg 20lb DB 80% Assisted Pull Ups 4x12 Band 80%
Walking Lunges 4x20 Each Leg 20lb DB 80%
Biceps
Glutes Dumbbell Curl 4x12 Each Arm 15lb DB 100%
Barbell Hip Thrusts 4x8 80lbs 100% Hammer Curl 4x12 Each Arm 15lb DB 80%
DB Split Squats 4x10 Each Leg 15lb DB 80%
Russian Deadlifts 4x12 60lbs 100% Triceps
Tricep Dips 4x12 BW 80%
Hamstrings Tricep Extension 4x10 12KG KB 100%
Hamstring Curls 4x12 20lb DB 80%
Kettlebell Swings 4x10 12KG KB 100% Chest
Incline Push Ups 4x20 BW 70%
Calves Dumbbell Flys 4x12 15lb DB 70%
Calf Raises 4x20 20lbs 60% Core
Leg Raises 3x20 10lbs 70%
Core V-ups 3x20 BW 80%
Copenhagens 3x20 10lbs 70% Plank 3x45 Seconds BW 100%
DB Figure 8’s 3x20 8lb DB 70% Russian Twists 3x20 10lbs 65%
Weighted Bicycles 3x20 10lbs 70%

Volume Total =16520lbs & 480 kg Volume Total = 3360lbs & 480kg

WEDNESDAY - 35 MINUTES THURSDAY - 13- 15 MINUTES

Warm Up - 10 Minutes Flexibility - Hold Each Stretch For 30 Seconds Rest 15

Static Stretch - Quad stretch, Hamstring stretch, toe

Seconds In Between
touch, calf stretch. Hold 20 seconds each. static Stretching
Dynamic Stretch - high knees, heel to rear jog, leg
Butterfly (Groin)
swings, walking lunge. 20 yard. Right Leg Straddle (Hamstrings)
Left Leg Straddle (Hamstrings)
Pike (Hamstrings)
Cardio -
Pigeon (Hamstrings)
3 mile road run at 9 Minutes a Mile
Light Cobra (Back)
Heart Rate at 165bpm/ 80% Training Intensity
Frog Stretch (Groin)
Slipping twist (Back)
Right Low Lunge Quad Stretch (Quads)
Left Low Lunge Quad Stretch (Quads)
Prayer Squat (Hips &Groin)
Rotation Hold (Back & Glutes)
Tricep Stretch (Triceps)
Shoulder Rotator Stretch ( Shoulders)
Dynamic Stretching
Ankle Circles (Ankles)
Tip Toe Walk (Calves)

Volume Total = 37 Minutes Volume Total = 13 Minutes

 SATURDAY - 60 MINUTES
FRIDAY - 35 MINUTES
FULL BODY - 30 Minutes - 80% Effort For All
WARM UP
Leg Press 4x15 60lbs 5 Minutes
Jumping Jacks – 1 minute
Lat Pull Down 4x15 20lbs 5 Minutes
Inchworms – 1 minute
Cable Push Down 4x15 20lbs 5 Minutes
Halos – 1 minute
Machine Preacher Curl 4x15 20lbs 5 Minutes
Jumping Jacks – 1 minute
Chest Press 4x15 20lbs 5 Minutes
Plank Hold – 1 minute

HIIT TRAINING - REPEAT X 5

CARDIOVASCULAR ENDURANCE - 30 Minutes - 50% Effort
LEGS
30 Minute Length Swim - Breaststroke and Front Crawl Strokes
Criss-Cross Jumping Jacks – 30 seconds
Targets Upper body muscles including Chest, arms and shoulders.

Squats – 30 seconds
Lower body; Hamstrings, glutes, calves and quads.
ARMS
50% RPE = 128bpm
Inchworms – 30 seconds
Push Up – 30 seconds
CORE
High Knees – 30 seconds
Russian Twists – 30 seconds
CARDIO/FULL BODY
Fast Feet – 30 seconds
Half Burpees – 30 seconds

90% RPE so aiming for 180bpm Volume Total = 30 Minutes Cardio

Volume Total = 35 Minutes 8400lbs
SUNDAY - 60 MINUTES
FULL BODY CIRCUIT- 75% - Trying to stay around 155bpm
Push Ups 1 Minute Strength Training
1 Minute Rest

Squat to Shoulder Press With 2x10lb DB 1 Minute

How Will I Measure Progression?
1 Minute Rest
iwill measure progression by trying to increase weights

Stability Ball Hamstring Curls. 1 Minute

1 Minute Rest after a few sessions.
Stability Ball Back Extension 1 Minute
1 Minute Rest Total Volume for 4 Days = 28010 lbs, 960kg and 40lbs for

Plank 1 Minute
6 Minutes
1 Minute Rest
Walking Lunges With 2x10lb DB 1 Minute
1 Minute Rest
Burpees 1 Minute Cardiovascular Exercise
1 Minute Rest
V Ups 1 Minute
How Will I Measure Progression?
1 Minute Rest I will try to improve my Mile time or increase distance at

Right Side Plank 1 Minute

1 Minute Rest the 9 minute a mile pace.
Left Side Plank 1 Minute
1 Minute Rest
Total Volume For 3 Days = 95 Minutes Cardio

Repeat 2 More Times

FLEXABILITY - Static Stretching - Hold All 1 Minute = 15
Flexibility
Minutes
Lying Hamstring Stretch (hamstring)
When am I doing flexibility and why at this time?
Ankle to Knee (glute)
I am doing flexibility on my rest day and end of week I

Lying Torso Stretch (back&glute)

Downward dog (hamstring, calves, back) chose this because on my rest day it is half way through

Cobra (spine, chest, core)

Runners Lunge (hip flexors) the week to release any tension in my muscles and also

Shoulder stretch (shoulders)

the same at the end of the week but doing it after I have

Tricep stretch (triceps)

Forward Fold (back, hamstrings, glutes) finished my main workouG. I will do warm up stretching

Childs pose (shoulders, back, neck)

Wide leg forward fold (groin, back, hamstrings, glutes) but not a full flexibility session during other days.
Side Bend (oblique’)
Brettzel Stretch (lower back, glutes)
Total Volume for 2 Days = 28 Minutes
Upwards reach (back, shoulders)
Volume Total = 60 Minutes
Table top (spine) 40lb x 6 minutes