Day 3 27.04.2020 PDF

AL WASL SC Training Program
25.04. – 30.04.2020
DAY 3: 27.04.2020
- Killer Arms, Shoulders, and Upper Back Workout
- Killer at Home Chest Workout
- 45 Min HIIT Running Program
Workout Structure
- Warm Up: 5 Minute Total Body - 30 Seconds Each
- Upper Body: Bodyweight Upper Body Workout - Max Reps in 45 Seconds, 15 Seconds Rest, 3x through
- Chest: 30 Seconds per set with 30 seconds in between each to rest
- 5 Minute Cool Down + Stretch
- 45 Min HIIT Running Program
Warm Up
Side Step Arm Circles
Squatting Push Pull
Torso Circles
Torso Rotation + Knee
Lateral Step Overhead Push Pull
Alternating Lunges + Ventral Raises
Boxer Shuffle
Front Jacks
Upper Body
Hover Push Up
Supine Push Up
Pike Push Up
Push Up Walk Out
VIDEO UPPER BODY WORKOUT

Chest
Single Leg Push Up
Wide Push Up
Triceps Push Up
Side Push Up
VIDEO CHEST WORKOUT
HIIT Running Program
- 5 min Heart Rate (HR) 140 – 150 (Tempo that you can talk with somebody)
- 18 Min Out + Back Tabata Method
1. Start on Starting Line, run in 10 sec to the 1. Marker (57.5 m), turn quick around and run back in 10 sec (20 sec in
total) – 10 sec break/rest
Do this 6x (6 times), then rest 90 sec
2. Start on Starting Line, run in 10 sec to the 2. Marker (55.0 m), turn quick around and run back in 10 sec (20 sec in
total) – 10 sec break/rest
Do this 6x (6 times), then rest 90 sec
3. Start on Starting Line, run in 10 sec to the 3. Marker (52.5 m), turn quick around and run back in 10 sec (20 sec in
total) – 10 sec break/rest
Do this 6x (6 times), then rest 90 sec
4. Start on Starting Line, run in 10 sec to the 1. Marker (50.0 m), turn quick around and run back in 10 sec (20 sec in
total) – 10 sec break/rest
Do this 6x (6 times), then rest 2 Min
- 15 min 100-meter Run → 20x (20 times) 100-meter Run in 20 sec., rest 20 sec.
Resting time after the last Run 2 min
- 7 min Heart Rate (HR) 140 – 150 (Tempo that you can talk with somebody)