Day 1: Descending Set Training 1

Exercise Distance / Time

X-trainer 10mins steady state
Exercise Reps Rest Weight & Actual Reps
Walking Lunges 24 60secs 5kg
Exercise Reps Rest Weight & Actual Reps 20 60secs 6kg
Chest Press 12 60secs 20kg 16 60secs 7kg
10 60secs 25kg
8 60secs 27.5kg

Comments:

Exercise Reps Rest Weight & Actual Reps

Leg Press 12 60secs 70kg
10 60secs 80kg
8 60secs 80kg

Exercise Reps Rest Weight & Actual Reps

Low row 12 60secs 20kg
10 60secs 25kg
8 60secs 30kg

Exercise Reps Rest Weight & Actual Reps

Leg Ext 12 60secs 30kg
10 60secs 30kg
8 60secs 35kg

Exercise Reps Rest Weight & Actual Reps

Dips 12 60secs Feet Straight
10 60secs Feet on bench
8 60secs Feet on bench +10kg
Day 2: Power Walk Day 3: Descending Set Training 2

Exercise Distance / Time Exercise Distance / Time

Outdoor Power Walk 60minutes of power X-trainer 10mins steady state
or on the Treadmill walking. Undulating
terrain if you can.
Exercise Reps Rest Weight & Actual Reps
Shoulder 12 60secs 15kg
Comments: Press 10 60secs 20kg
8 60secs 25kg

Exercise Reps Rest Weight & Actual Reps

Leg Press 12 60secs 70kg
10 60secs 80kg
8 60secs 80kg

Exercise Reps Rest Weight & Actual Reps

Cable Biceps 12 60secs 7.5kg
10 60secs 10kg
8 60secs 10kg

Exercise Reps Rest Weight & Actual Reps

Leg Curls 12 60secs 25kg
10 60secs 30kg
8 60secs 35kg
Exercise Reps Rest Weight & Actual Reps
Lat 12 60secs 15kg Day 4: Spin Class
pulldown 10 60secs 20kg
8 60secs 25kg Exercise Distance / Time
Spin Class or
90minutes outdoor
bike ride
Exercise Reps Rest Weight & Actual Reps
Walking Lunges 24 60secs 5kg Comments:
20 60secs 6kg
16 60secs 7kg

Comments:
Day 5: Hill Work

Exercise Distance / Time

X-trainer 40mins hill program level
8

Comments: