Week 12

Session 1 – strength and cardio

(The session should take 30-45min including your warm-up and cool-down)

 Workout 20-30min:

  • 10 squats + 1min rest/walk/run. Repeat 1-2 times;
  • 10 push-ups + 1min rest/walk/run. Repeat 1-2 times;
  • 10-20 lunges + 1min rest/walk/run. Repeat 1-2 times;
  • 10 pull-ups + 1min rest/walk/run. Repeat 1-2 times;
  • 10 opposing arm and leg or 30-45second hover (on knees or toes) with a 30-60second rest. Repeat 1-2 times;

 

 Session 2 – Intervals

 (Include a 5min warm-up and 5-10min cool-down)

Workout: Aim for 20-25 minutes of flat intervals at a 1:1 work:recovery ratio. This might be walk fast:walk slow; jog:walk; harder run:easy run. Try working 90 seconds harder:90 seconds easy. As always, if it feels too easy, try working harder for longer and having less rest. If it feels too hard, have more rest/recovery time.

Session 3 – strength and cardio

(The session should take 30-45min including your warm-up and cool-down. Take rests when you need)

Workout 20-30min:

  • 10 squats;
  • 30seconds skipping;
  • 10 push-ups;
  • 30seconds step-ups;
  • 10 pull-ups/rows with triceps kickback;
  • 30 seconds x 10metre easy-hard walk/run shuttles;
  • 10 bicep-shoulder press;
  • 10 opposing arm and leg/30-45second hover;

Repeat 2-4 more times from the top

 

 

 

 

 

 

 

 

 

 

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