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Warm up-8 mins
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Dynamic stretches
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Static stretch of Hamstrings, Quads, Calf, Adductors
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CV- 20 MINS @ 60% of maximum or above -try jogging, cycling, swimming, a fun excercise class, rowing
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Resistance training-20 mins
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Squats with arms-2 x 15 reps
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¾ push ups -2 x 14 reps
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Full lunges - 2 x 15 reps, both legs
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Lat pull ups - 2 x 15 reps
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Standing shoulder press -2 * 15 reps
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Dead lift -2 x 15 reps
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Crunches -3 x 15 reps
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Plank 2 x 1 min hold
Slow down! For all reps-2 seconds up/2 seconds down!
- Cool Down stretches-10 mins
All muscle groups-
lats/triceps/chest/back/calves/hams/glutes/adductors/back
Getting too easy?
If you need to increase the overload (necessary for improvement) try…Slowing down-increase to four seconds up-four seconds down for the exercises...
Lowering the rep range and adding pulses-little pushes. For example do 12 squats, but on number 12 do 5 little squats or the very lowest part of the exercise. This strains more muscle fibres and leads to a greater overload.
No weights…? Many dedicated fitness enthusiasts have found themselves in a hotel room with no equipment and have had to resort to other means to train…many everyday household items are a good substitute for weights-try bottles of water, sugar bags and bags of shopping.