Gym Session 1: Bike 1.

5km
as fast
Exercise Distance as
X-trainer 8minutes 120+rpm level 8 possible

Move onto the core circuit below.

Exercise Time Circuit 1 Circuit 2 Circuit 3 Exercise Reps Rest Set 1 Set 2 Set 3
Press Ups 30secs Side Plank 20secs Nil
work Left
30secs
rest Side Plank 20secs Nil
Squats 30secs Right
work
30secs Table-Top 20secs Nil
rest Lift
Fire 30secs L L L
Hydrant work
30secs Comments:
rest R R R
TRX Rows 30secs
work
30secs
rest
Plank w/ 30secs
Alt work
Leg Lifts 30secs
rest
Lateral 30secs
Raises work
30secs
rest
Dips 30secs
work
30secs
rest
Gym Session 2: Rower 500m as
fast as
Exercise Distance possible
X-trainer 8minutes 120+rpm level 8
Move onto the core circuit below.
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Time Circuit 1 Circuit 2 Circuit 3 V-Sit 30secs Nil
DB Squat 30secs
& Press work
30secs Sit Ups 20secs Nil
rest
Alt Leg 30secs
Lunges work Leg 20secs 60secs
30secs Lowers
rest
Knee 30secs
Crunches work Comments:
30secs
rest
KB Swings 30secs
work
30secs
rest
Reverse 30secs
Flyes work
30secs
rest
Calf 30secs L L L
Raises work
30secs
rest R R R
Biceps 30secs
Curls work
30secs
rest
Gym Session 3: X-trainer 3mins as
fast as
Exercise Distance possible
X-trainer 8minutes 120+rpm level 8
Move onto the core circuit below.
Exercise Reps Rest Set 1 Set 2 Set 3
Exercise Time Circuit 1 Circuit 2 Circuit 3 Rev Sit Up 20secs Nil
DB Squat 30secs
& Press work
30secs Back 20secs Nil
rest Raises
Squats 30secs
work Plank 20secs 60secs
30secs
rest
Step Ups 30secs L L L
work Comments:
30secs
rest R R R
DB Rows 30secs
work
30secs
rest
Elbow 2 30secs
Knee work
Crunches 30secs
rest
Plank to 30secs
Press work
30secs
rest
DB 30secs
Triceps work
Press 30secs
rest