Day 2 26.04.2020 PDF
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AL WASL SC Training Program<br />
25.04. – 30.04.2020<br />
DAY 2: <strong>26.04.2020</strong><br />
- Total Body HIIT plus Cardio, Strength Training<br />
Workout Structure<br />
- Cardio Warm Up: 5 Minute Total Body - 40 Seconds Each<br />
- HIIT Component: This section will take around 36 minutes to complete and is done in a Tabata structure of 20 seconds on and<br />
10 seconds of rest. You will do each exercise once in a group of 4 sets (2 minutes per exercise) with a 20 second rest between<br />
exercises.<br />
- Strength Training/Toning: In this section we will be doing 10 repetitions of 6 different total body exercises. We will go through<br />
one set of each exercise before starting again for a second set. This section will take roughly 14 minutes.<br />
- Core (abs, obliques and lower back): In this section we will be going through 9 different exercises performing each for 50<br />
seconds straight before moving to the next. This section should take around 20 minutes to complete as we are going through this<br />
section for two rounds.<br />
- 5 Minute Cool Down + Stretch<br />
Warm Up<br />
- Lateral Steps + Alternating Arm Circles<br />
- Shallow Lateral Lunges + Arm Pulls<br />
- 4 Torso Twists + Knee Up<br />
- Jog in Place<br />
- Lunges + Arm Sweep & Reach<br />
- High Knee Pulls<br />
- Jumping Jacks<br />
- Butt Kickers<br />
HIIT:<br />
1 Mt Top Squat Jumps<br />
2 Burpee Squat Holds<br />
3 Lateral Hops + Center Jump<br />
4 Plank Walk + 2 Plank Jacks<br />
5 3 Heel Tap + Jump Squat<br />
6 Pull Jacks<br />
7 Fly Jacks<br />
8 Quick Squats + Inside Heel Tap
9 Lateral Jumps<br />
10 180 Get Ups<br />
11 2 Hooks 2 Uppercuts + 2 Jumping Jacks<br />
12 Squat + Overhead Lift (Single Arm Clean and Press)<br />
13 Traveling Push Ups<br />
14 4 Butt Kickers + 2 Lunges<br />
15 Static Running Man Knees<br />
16 Jumping Jacks<br />
Strength<br />
1 Pullover + Jackknife Crunch<br />
2 Weighted Squats + Overhead Press<br />
3 Deadlift + Row<br />
4 Bridge + Chest Press<br />
5 Alternating Lunges + Curls<br />
6 Ski Squat + Tricep Kickbacks<br />
Core<br />
1 Single Leg Drops<br />
2 Toe Touch Crunches<br />
3 Side Plank Raises (Left)<br />
4 Side Plank Raises (Right)<br />
5 Back Bows<br />
6 Single Limb Oblique Jackknife Crunch<br />
7 Flutterkicks<br />
8 V Leg Crunches<br />
9 Static Plank<br />
Cool Down<br />
1 Inside Thigh Stretch + Arm Cross Pull (L & R)<br />
2 Hip Flexor + Triceps Stretch (L & R)<br />
3 Quadricep Stretch (L & R)<br />
4 Wall Chest Stretch (L & R)<br />
5 Forward Bend + Shoulder Stretch<br />
6 Downward Facing Dog<br />
7 Deep Glute Stretch (L & R)<br />
8 Supine Torso Stretch (L & R)<br />
9 Cobra Stretch<br />
10 Cat Stretch<br />
11 Child’s Pose<br />
VIDEO
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