- A. If you cannot complete one weeks training, repeat
the previous weeks training instead.
- B. A good diet is VERY IMPORTANT. This program will not
work without a healthy diet.
- C. ALWAYS warm up before exercising!
- D ALWAYS cool down after exercising!
- E. ALWAYS stretch thoroughly before and after
exercising!
- F. IF you feel DIZZY during this process, take rest immediately, if dizziness persists for the next few hours, consult a doctor/physician
Week 1
Days: Monday, Tuesday, Thursday,
Friday, Saturday
Morning: 3 sets
- 10 press ups
- 15 sit ups
- 10 tricep dips
- 10 squat thrusts
Afternoon:
- Monday: 15 minute run with emphasis on powering
yourself up hills.
- Tuesday: 25 min bike ride or 15 min swim or 15 min run if you do not have access to these facilities
- Thursday: 15 min run
- Friday: 25 min bike ride or 15 min swim or 15 min run if you do not have access to these facilities
- Saturday: 15 min run
- Complete each activity with 3 pull-ups (wide grip,
overhand)
Week 2:
· Repeat week 1.
Week 3
- Do exactly the same as you have been doing, but add 5
reps to each exercise.
- Add 5 mins to the run, bike and swim.
- Add 1 rep to the pull-ups.
Week 4
- Add another 5 reps to each exercise.
- Add 5 mins to the run, bike and swim.
- Add 1 rep to the pull-ups.
Week 5
- Again, do the same as you have been doing, but add 5
reps to each exercise.
- Add 5 mins to the run, bike and swim.
- Add 1 rep to the pull-ups.
Week 6
- Do the same, but again add 5 reps to each exercise.
- Add 5 mins to the run, bike and swim.
- Add 1 rep to the pull-ups.
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