LEGS & CARDIO. Pre-Training Week 1 Monday. Pre-Training Week 1 Tuesday - LISS (35-45 mins) Cool Down - Lower Body Stretch Routine (see page 84)
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1 Pre-Training Week 1 Monday LEGS & CARDIO Squats Walking Lunges Stationary Lunges Sumo Squats Skipping 50 REPS Step Ups Knee Ups Mountain Climbers 50 REPS 25 PER SIDE Cool Down - Lower Body Stretch Routine (see page 84) Pre-Training Week 1 Tuesday - LISS (35-45 mins)
2 Pre-Training Week 1 Wednesday ARMS & ABS Push Ups (On Knees) Lay Down Push Ups (On Knees) Straight Leg Raises Straight Leg Sit Ups Toe Taps Tricep Dips Plank 30 SECS Ab Bikes 30 REPS 15 PER SIDE Cool Down - Upper Body Stretch Routines (see page 85) Pre-Training Week 1 Thursday - LISS (35-45 mins)
3 Pre-Training Week 1 Friday FULL BODY (OPTIONAL) Squats Toe Taps Burpees 10 REPS Lay Down Push Ups (On Knees) Tricep Dips Step Ups Straight Leg Sit Ups Mountain Climbers 50 REPS 25 PER SIDE Cool Down - Lower and Upper Body Stretch Routines (see page 84-85) Pre-Training Week 1 Saturday - REHABILITATION (see pages 82-85)
4 Pre-Training Week 2 Monday LEGS & CARDIO Squats Walking Lunges Stationary Lunges Sumo Squats Skipping 50 REPS Step Ups Knee Ups Mountain Climbers 50 REPS 25 PER SIDE Cool Down - Lower Body Stretch Routine (see page 84) Pre-Training Week 2 Tuesday - LISS (35-45 mins)
5 Pre-Training Week 2 Wednesday ARMS & ABS Push Ups (On Knees) Lay Down Push Ups (On Knees) Straight Leg Raises Straight Leg Sit Ups Toe Taps Tricep Dips Plank 30 SECS Ab Bikes 30 REPS 15 PER SIDE Cool Down - Upper Body Stretch Routines (see page 85) Pre-Training Week 2 Thursday - LISS (35-45 mins)
6 Pre-Training Week 2 Friday FULL BODY (OPTIONAL) Squats Toe Taps Burpees 10 REPS Lay Down Push Ups (On Knees) Tricep Dips Step Ups Straight Leg Sit Ups Mountain Climbers 50 REPS 25 PER SIDE Cool Down - Lower and Upper Body Stretch Routines (see page 84-85) Pre-Training Week 2 Saturday - REHABILITATION (see pages 82-85)
7 Pre-Training Week 3 Monday LEGS & CARDIO Medicine Ball Squat and Press Jump Squats 6-12 KG Knee Ups Walking Lunges 3-6 KG Skipping 50 REPS Burpees 10 REPS Stationary Lunges Weighted Step Ups 3-6 KG 3-6 KG Cool Down - Lower Body Stretch Routine (see page 84) Pre-Training Week 3 Tuesday - LISS (35-45 mins)
8 Pre-Training Week 3 Wednesday ARMS & ABS Push Ups PushPush Ups Mountain Climbers (4) + Push Ups (1) Straight Leg Sit Ups Toe Taps Tricep Dips Lay Down Push Ups (On Knees) Straight Leg Raises Commandos 10 PER SIDE Cool Down - Upper Body Stretch Routines (see page 85) Pre-Training Week 3 Thursday - LISS (35-45 mins)
9 Pre-Training Week 3 Friday FULL BODY (OPTIONAL) Medicine Ball Squat Press Jump Lunges 10 PER SIDE 6-12 KG Burpees 10 REPS Sumo Squats Push Ups Skipping 50 REPS Toe Taps Straight Leg Sit Ups Cool Down - Lower and Upper Body Stretch Routines (see page 84-85) Pre-Training Week 3 Saturday - LISS (35-45 mins) + REHABILITATION (see page 82-85)
10 Pre-Training Week 4 Monday LEGS & CARDIO Medicine Ball Squat and Press Jump Squats 6-12 KG Knee Ups Walking Lunges 3-6 KG Skipping 50 REPS Burpees 10 REPS Stationary Lunges Weighted Step Ups 3-6 KG 3-6 KG Cool Down - Lower Body Stretch Routine (see page 84) Pre-Training Week 4 Tuesday - LISS (35-45 mins)
11 Pre-Training Week 4 Wednesday ARMS & ABS Push Ups PushPush Ups Mountain Climbers (4) + Push Ups (1) Straight Leg Sit Ups Toe Taps Tricep Dips Lay Down Push Ups (On Knees) Straight Leg Raises Commandos 10 PER SIDE Cool Down - Upper Body Stretch Routines (see page 85) Pre-Training Week 4 Thursday - LISS (35-45 mins)
12 Pre-Training Week 4 Friday FULL BODY (OPTIONAL) Medicine Ball Squat Press Jump Lunges 10 PER SIDE 6-12 KG Burpees 10 REPS Sumo Squats Push Ups Skipping 50 REPS Toe Taps Straight Leg Sit Ups Cool Down - Lower and Upper Body Stretch Routines (see page 84-85) Pre-Training Week 4 Saturday - LISS (35-45 mins) + REHABILITATION (see page 82-85)
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