STRENGTH TRAINING
LOWER BODY Forward Lunge
NOVICE I
UPPER BODY
CORE
Plank Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 2 WARM UP
Cone Touch Matrix
Dips
Supermans
Drop Squat
Body Weight Rows
V-Sits
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: 2 x 15-20 reps
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
Plank: 2 x 45-60 sec/side Supermans: 2 x 30 sec V-Sit: 2 x 10-15 reps
1 min rest between sets
1 min rest between sets
30 sec rest between sets
Knee To Chest (10 each leg) Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once