18.04.2020 PDF
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AL WASL SC Training Program<br />
18.04. – 23.04.2020<br />
DAY 1: <strong>18.04.2020</strong><br />
- 30 Minute HIIT and Abs Workout with Warm Up and Cool Down<br />
- 33 Min High Intensity Interval Training (HIIT) for Endurance/ Cardio<br />
1. 30 Minute HIIT and Abs Workout with Warm Up and Cool Down<br />
Workout Structure<br />
- Warm Up: 5 Minutes (30 Sec Each)<br />
- HIIT: 5 Minutes (20 On, 10 Off, 2 Sets)<br />
- Core: 15 Minutes (50 On, 10 Off, 1 Set)<br />
-Cool Down: 5 Minutes (30 Sec Each)<br />
Warm Up: 5 Minutes<br />
- Side Step, Side Bend<br />
- March in Place<br />
- Toe Touch Sweeps<br />
- Squatting Torso with Knee<br />
- Roll Up Toe Touch<br />
- Alternating Warrior<br />
- Bent Over Rotation<br />
- Boxer Shuffle<br />
- Jumping Jacks<br />
- Fly Jacks<br />
HIIT Starter: 5 Minutes (20 On, 10 Off; 2 Sets Through)<br />
- Rotational Jumps (180 or 360 alternating direction)<br />
- Mt Climbers<br />
- Lateral Jumps<br />
- Jumping Lunge Rotations (jump 180 from lunge to lunge)<br />
- High Knees<br />
Core Challenge: 15 Minutes (50 On: 10 Off)<br />
- Crunch<br />
- WIndshield Wipers<br />
- Side Crunch L<br />
- Side Crunch R<br />
- Back Bow
- Jackknife Crunch<br />
- Swimmers<br />
- Russian Twist<br />
- Side Hip Raise L<br />
- Side Hip Raise R<br />
- Criss Cross Crunch<br />
- Shell Back Extension<br />
- Side Plank w/ Tuck L<br />
- Side Plank w/ Tuck R<br />
- Plank<br />
Cool Down:<br />
- Toe Touch<br />
- Side Bend L<br />
- Side Bend R<br />
- Cobra<br />
- Shell<br />
- Torso Twist L<br />
- Torso Twist R<br />
- Deep Glute L<br />
- Deep Glute R<br />
- Full Body Stretch<br />
VIDEO CORE
2. 33 Min High Intensity Interval Training (HIIT) for Endurance/ Cardio<br />
Workout Structure<br />
Quick Cardio Warm Up<br />
30 Minute HIIT Workout<br />
33 Minutes Total<br />
HIIT Round One: Descending Ladder — Varying Active Intervals Per Exercise (15 seconds of rest in-between each)<br />
Using just two bodyweight exercises, we start off with 50 second intervals, and work our way down to 10 seconds. Do an<br />
entire descending ladder with each exercise.<br />
50 Burpees & Walk Downs<br />
40 Burpees & Walk Downs<br />
30 Burpees & Walk Downs<br />
20 Burpees & Walk Downs<br />
10 Burpees & Walk Downs<br />
HIIT Round Two: Pyramid Structure — Per Exercise (15 seconds of rest in-between each)<br />
Start off with short intervals; increasing by 10 seconds with each bout of activity, that reach a maximum length of 40<br />
seconds before decreasing again. Just as you get to the point where you think that you can’t go any longer, the active<br />
intervals begin to get easier again.<br />
10 Mountain Climbers & High Knees<br />
20 Mountain Climbers & High Knees<br />
30 Mountain Climbers & High Knees<br />
40 Mountain Climbers & High Knees<br />
30 Mountain Climbers & High Knees<br />
20 Mountain Climbers & High Knees<br />
10 Mountain Climbers & High Knees<br />
HIIT Round Three: Tabata — 20 On and 10 Off (2x for each exercise)<br />
Basic Tabata structure; do two rounds of each exercise before moving to the next. This one moves quickly.<br />
1 Seal Push Ups<br />
2 Jumping Lunges<br />
3 Crossover Push Ups<br />
4 Side Plank Toe Touches (L)<br />
5 Side Plank Toe Touches ®<br />
6 Supine Plank Alternating Jackknifes (from crab walk position)<br />
7 Lateral Jumps<br />
8 Toe Touch Squats<br />
9 Agility Dots<br />
10 Jumping Jacks<br />
VIDEO CARDIO
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