STRENGTH TRAINING
LOWER BODY Drop Squat
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
V-Sit
NOVICE I
NOVICE I
WEEK 10 Cone Touch Matrix
WARM UP
2 sets: 5 touches in each
Dips
Dead Bug
Squat Jump
Plank Push Up
Ab Twist
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 12-15 reps
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 3 x 15-20 reps
V-Sit: 3 x 15-20 Dead Bugs: 3 x 15-20 Ab Twist: 3 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets
direction, on each leg
Jumping Jacks (30 sec) Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg) Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once