A hard fitness
and strength session! Interval work, endurance work and strength,
strength/endurance/fitness! Lots of things covered - get it done as
quick as possible!
Warm Up
easy row 500m
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Rower
Exercise
10
30 secs
fast
max
Cycle
Exercise
7km
fast
max
Abdominal Crunch - On SB (1 Leg)
Exercise
3
20
Prone Knee Roll in on SB
Exercise
3
20
DB Curl and Press Standing
Exercise
3
15
Cliff Climber
Exercise
3
10
T-stab Push-up
Exercise
3
20
squat hold
Exercise
3
60-120s
Cool Down
walk & stretch
ROWER
Reps :
30 secs
Sets :
10
Intensity :
max
Tempo :
fast
Rest :
Duration :
Preparation :
Movement :
CYCLE
Reps :
Sets :
7km
Intensity :
max
Tempo :
fast
Rest :
Duration :
Preparation :
Movement :
ABDOMINAL CRUNCH - ON SB (1 LEG)
Reps :
20
Sets :
3
Intensity :
Tempo :
Rest :
Duration :
Preparation :
Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
Place hands on the side of head. Do not hold and carry the head!
Movement :
Draw your lower abdomen inward toward your spine before initiating the movement.
While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
While still maintaining the draw-in maneuver, lower slowly as far as you can control.
Repeat recommended repetitions.
The chin should be tucked toward the chest throughout the movement.
Experiment with different arm positions to vary the level of difficulty.
Progression Considerations :
Draw your lower abdomen inward toward your spine before initiating the movement.
Lift one leg slightly off the floor while performing the crunch.
While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
While still maintaining the draw-in maneuver, lower slowly as far as you can control.
Repeat recommended repetitions.
The chin should be tucked toward the chest throughout the movement.
Experiment with different arm positions to vary the level of difficulty.
PRONE KNEE ROLL IN ON SB
Reps :
20
Sets :
3
Intensity :
Tempo :
Rest :
Duration :
Preparation :
Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
Place shins on the stability ball.
Activate core with a drawing in and pelvic floor contraction.
Movement :
With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
Bring your legs back into triple extension (at hip, knee, and ankle).
AVOID letting your back sag by keeping the core engaged and activating the glutes and lats.
DB CURL AND PRESS STANDING
Reps :
15
Sets :
3
Intensity :
Tempo :
Rest :
Duration :
Preparation : in Standing Position with 2 dumbbells
Movement : Perform
DB curl with both arms and keeping good posture go straight into
shoulder press. Lower back from press to curl and repeat
CLIFF CLIMBER
Reps :
10
Sets :
3
Intensity :
Tempo :
Rest :
Duration :
Preparation : on a chin bar with 4 handles - start with grips on one side
Movement : traverse
handles whilst remaining in hang position until you end up on opposite
side of handles (thats one rep) repeat for asmany reps as possible
T-STAB PUSH-UP
Reps :
20
Sets :
3
Intensity :
Tempo :
Rest :
Duration :
Preparation : start in push up position
Movement : 1.
lower body into push-up until elbos are bent approx 90 degree 2. push
form floor out of push up 3. use momentum of push-up to twist into side
hold position (pointing at sky) 4. return to push up position and repeat
(alternate sides)
SQUAT HOLD
Reps :
60-120s
Sets :
3
Intensity :
Tempo :
Rest :
Duration :
Preparation : lean against wall
Movement : slide into squat position with knees parralell with floor and hold for as long as possbile
