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workouts<br />
MON<br />
WEEK 3<br />
Repeat x 3/4 – 1 min Rest between circuits<br />
Session 2: 15 sec Rest per exercise<br />
• Burpees 45 Sec<br />
• Squats 45 Sec<br />
• Calf Raises 45 Sec<br />
• Curtsy Lunges 45 Sec<br />
1 Min Rest<br />
• Bridge 45 Sec<br />
• Inner thigh leg lifts 45 Sec<br />
• High Knees 45 Sec<br />
• Donkey Kick Backs 45 Sec<br />
• Straight Leg Donkey Kickbacks45 Sec<br />
• Straight Leg lift Pulses – All fours 45 Sec<br />
1 Min Rest<br />
• Mountain Climbers45 Sec<br />
• High Knees 45 Sec<br />
Total Time: 14 x 3 = 42 Mins<br />
14 x 4 = 56 Mins<br />
WEEK 4<br />
Repeat x 4 – 30 Sec Rest between circuits<br />
Session 3: 15 sec Rest per exercise<br />
• Split Squat Jumps– 45 Sec<br />
• Squat with leg kick backs– 45 Sec<br />
• Calf Raise– 45 Sec<br />
30 Sec Rest<br />
• Lateral Lunges– 45 Sec– 45 Sec<br />
• Lying Lateral Scissors legs– 45 Sec<br />
• Fire Hydrants – side knee lifts– 45 Sec<br />
• Wide Deep Squats– 45 Sec<br />
• High Knee Lifts– 45 Sec<br />
30 Sec Rest<br />
• Burpees – 45 Sec<br />
• Squat Jump to Calf Raise– 45 Sec<br />
• Forward Lunge to High Knee– 45 Sec<br />
• Mountain Climbers – 45 Sec<br />
Total Time: 13 x 4 = 52 Mins<br />
TUE Active Rest: 30mins Walking Active Rest: 30mins Walking<br />
WED<br />
Session 3: 15 sec Rest per exercise<br />
• Split Squat Jumps– 45 Sec<br />
• Squat with leg kick backs– 45 Sec<br />
• Calf Raise– 45 Sec<br />
1 Min Rest<br />
• Lateral Lunges– 45 Sec<br />
• Lying Lateral Scissors legs– 45 Sec<br />
• Fire Hydrants – side knee lifts– 45 Sec<br />
• Wide Deep Squats– 45 Sec<br />
• High Knee Lifts<br />
1 Min Rest<br />
• Burpees– 45 Sec<br />
• Squat Jump to Calf Raise– 45– 45 Sec Sec<br />
• Forward Lunge to High Knee<br />
• Mountain Climbers – 45 Sec<br />
Total Time: 14 x 3 = 42 Mins<br />
14 x 4 = 56 Mins<br />
Session 2: 15 sec Rest per exercise<br />
• Burpees– 45 Sec<br />
• Squats– 45 Sec<br />
• Calf Raises– 45 Sec<br />
• Curtsy Lunges– 45 Sec<br />
30 Sec Rest<br />
• Bridge– 45 Sec<br />
• Inner thigh leg lifts– 45 Sec<br />
• High Knees– 45 Sec<br />
• Donkey Kick Backs– 45 Sec<br />
• Straight Leg Donkey Kickbacks– 45 Sec<br />
• Straight Leg lift Pulses – All fours– 45 Sec<br />
30 Sec Rest<br />
• Mountain Climbers– 45 Sec<br />
• High Knees– 45 Sec<br />
Total Time: 13 x 4 = 52 Mins<br />
THUR Rest Rest<br />
FRI<br />
Session 2: 15 sec Rest per exercise<br />
• Burpees– 45 Sec<br />
• Squats– 45 Sec<br />
• Calf Raises– 45 Sec<br />
• Curtsy Lunges<br />
1 Min Rest<br />
• Bridge– 45 Sec<br />
• Inner thigh leg lifts– 45 Sec<br />
• High Knees– 45 Sec<br />
• Donkey Kick Backs– 45 Sec<br />
• Straight Leg Donkey Kickbacks<br />
• Straight Leg lift Pulses – All fours<br />
1 Min Rest<br />
• Mountain Climbers– 45 Sec<br />
• High Knees– 45 Sec<br />
Total Time: 14 x 3 = 42 Mins<br />
14 x 4 = 56 Mins<br />
Session 3: 15 sec Rest per exercise<br />
• Split Squat Jumps– 45 Sec<br />
• Squat with leg kick backs– 45 Sec<br />
• Calf Raise– 45 Sec<br />
30 Sec Rest<br />
• Lateral Lunges– 45 Sec<br />
• Lying Lateral Scissors legs– 45 Sec<br />
• Fire Hydrants – side knee lifts– 45 Sec<br />
• Wide Deep Squats– 45 Sec<br />
• High Knee Lifts– 45 Sec<br />
30 Sec Rest<br />
• Burpees– 45 Sec<br />
• Squat Jump to Calf Raise– 45 Sec<br />
• Forward Lunge to High Knee– 45 Sec<br />
• Mountain Climbers – 45 Sec<br />
Total Time: 13 x 4 = 52 Mins<br />
SAT Flexibility- 30min Yoga-beginnings Flexibility- 30min Yoga-beginnings<br />
SUN Rest Rest<br />
Gillian is a personal trainer specialising in<br />
weight loss, sports conditioning and GP<br />
referral. Find out more or get in touch via<br />
www.healthynationfitness.co.uk<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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