Training

TRAINING PROGRAMME 1 – ARM DAY

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WARM UP

  • 2 min jog @ level 8-10 on treadmill
  • Stretch

HIIT Circuit – 5 sets

  • 30 second sprint (level 13.5-15)
  • 10 x kettle bell squat press (2 no 4kg kettle bell)

*Stretch*

CIRCUIT 1 – 3 sets for 2 weeks increase to 4 sets thereafter

  • 30 second skier sprint pull downs
  • 10 x TRX straight arm open chest raise
  • 10 x TRX row pull throughs
  • 10 x TRX bicep curls

CIRCUIT 2 – 3 decreasing sets as listed for 2 weeks increase to 4 sets thereafter with double final set of 4, 2 ft box jump or bench required.

  • 8 no press ups / triceps dips / crunch with legs raised
  • 6 no press ups / triceps dips / crunch with legs raised
  • 4 no press ups / triceps dips / crunch with legs raised

CARDIO

  • 5K bike ride

3 sets 20 Russian twists with 6kg kettle bell

Cool down stretch

*High Five*