STRENGTH TRAINING
LOWER BODY Drop Squat
NOVICE I
UPPER BODY
CORE
Single Leg Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 7 WARM UP
Cone Touch Matrix
Dips
Dead Bugs
Reverse Lunge
Shoulder Taps
Elbow To Knee
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 12-15 reps
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Advanced: 3 x 15-20 reps
Plank: 60 sec/side Dead Bugs: 2 x 60 sec Elbow To Knee: 2 x 10-15 reps
1 min rest between sets
1 min rest between sets
30 sec rest between sets
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