STRENGTH TRAINING
LOWER BODY Lunge Matrix
NOVICE I
UPPER BODY
CORE
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 8 WARM UP
Cone Touch Matrix
Dips
V-Sits
Hip Series
Body Weight Rows
Leg Lifts
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 V-Sits 2 x 10-20 Leg Lifts: 2 x 10-20
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)
Lunge Matrix: 2 sets: 5 lunges in each direction, on each leg
Cone Matrix: 2 sets: 5 touches in each direction, on each leg
Complete sequence once
Hip Series: 2 sets: 10 in each direction, on each leg 1 min rest between sets