not required - perform first row at 75% and gradually increase up to 80% +
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Rower
Exercise
2 - 3
500m
fast
101
80%
circuit
Run
Exercise
2 - 3
500m
fast
101
80%
circuit
Skipping
Exercise
2 - 3
300-500
fast
101
80%
circuit
High Knee raise to elbows
Exercise
2 - 3
10-20
fast
101
80%
circuit
MB Throw/crunch catch/resist
Exercise
2 - 3
20
fast
101
80%
circuit
MB Twist + Bounce
Exercise
2 - 3
40
fast
101
80%
circuit
Cool Down
walk and stretch
ROWER
Reps :
500m
Sets :
2 - 3
Intensity :
80%
Tempo :
101
Rest :
circuit
Duration :
fast
Preparation :
Movement :
RUN
Reps :
500m
Sets :
2 - 3
Intensity :
80%
Tempo :
101
Rest :
circuit
Duration :
fast
Preparation :
Movement :
Notes :
or one lap of nexus
SKIPPING
Reps :
300-500
Sets :
2 - 3
Intensity :
80%
Tempo :
101
Rest :
circuit
Duration :
fast
Preparation :
Movement :
HIGH KNEE RAISE TO ELBOWS
Reps :
10-20
Sets :
2 - 3
Intensity :
80%
Tempo :
101
Rest :
circuit
Duration :
fast
Preparation : Holding Narrow Chin position with shoulder and elbow at 90 degrees.
Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk
MB THROW/CRUNCH CATCH/RESIST
Reps :
20
Sets :
2 - 3
Intensity :
80%
Tempo :
101
Rest :
circuit
Duration :
fast
Preparation : Lying on floor holding MB over chest. Lift feet off floor and brace abdominals
Movement : 1. Sit and throw MB towards ceiling simultaneously (throw so that it would land back on your forehead) 2. Catch MB as high as possible (over your head) and resist as slow as possible back towards floor
MB TWIST + BOUNCE
Reps :
40
Sets :
2 - 3
Intensity :
80%
Tempo :
101
Rest :
circuit
Duration :
fast
Preparation : Sitting balanced on bench with feet in air level with knees - holding Medicine ball
Movement : Twist side to side bouncing the ball on floor for desired number or reps. Pull belly in tight to keep abs switched on and support back.
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