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Day 1: Lift
317 reps
Resistance band hip exercises (see video, 10 side shuffles, 10 walks forward and
backward, 10 squats with band over knees)
Warmup
Resistance bands
Warmup of choice
Hip Series
Warm-up of choice
Hurdle drills
3x each drill both legs
Sprint pyramid
300-200-100-200-300
(Exchange for smaller distances but keep same format)
Full recovery time ~3-4 minutes
OR
Sled pulls
7x20seconds
Sled pushes
7x20seconds
OR
Short Sprints
10x100m sprints
2 min recovery
Day 6: Cardio
Cardio Circuit (burns over 1000 calories, cut a set out if needed)
Warmup with 1-2 mile run, try to run the whole time even if it's slow
3 min break
2 min break
Option 1:
5 min rowing machine (high resistance)
Option 2:
TRX
10 reverse crunches
5 push ups
10 v-ups
10 reverse row
2 min break
15 v-ups
10 seated shoulder press
20 bicycle crunches (two leg crunches = 1)
15 bicep curls
x3 20 second rest after each set
2 min break
25 plank jacks
15 burpees
10 each arm leading plank press ups
10 3second superman squeezes
30 sec bridge hold
x3 20 sec break after each set
Cool down!!
Roll out and stretch :)
Recommend Workout Regiment
Beginners
I would recommend picking at least one lifting and one more cardio based workout to do
each week
i.e.
Monday: Back/Biceps
Tuesday: Track workout or hills
Wednesday: off day
Thursday: Lower
Friday: off day
Saturday: Chest/Triceps or Cardio
Sunday: off day
Intermediate
Go for three of the six per week
i.e.
Monday: Back/Biceps
Tuesday: Track workout or hills
Wednesday: off day
Thursday: Lower
Friday: Cardio
Saturday: Chest/Triceps
Sunday: off day
Advanced
Four out of the six per week
i.e.
Monday: Back/Biceps
Tuesday: Cardio or hills
Wednesday: Lower
Thursday: Chest/Triceps
Friday: Lower
Saturday: Track workout or hills
Sunday: off day :)
Don't forget that getting fit requires full body workout, so you should be working in
back/biceps and chest/triceps in each week along with legs. For every warm up, even
for arms, I will usually run a mile or do the jump ropes. I really believe the best way to
get really good toned legs is by cardio/running (hate to break it to ya haha) lifting is
great to add muscle but they will never be defined without cardio, and healthy eating, of
course! If you have questions about anything please don't hesitate to email me at
hrizek6@gmail.com, also, if you want more exercises or upper body workouts just
contact me! Working out is a passion of mine and I would love to make it others
passions as well!!