DAY 1

WARM UP:

10 min Elliptical

Stretch: Shoulders, hamstring, quad, calf Hold each stretch 20 sec

Set 1:
Chest press one arm (x2) ball 15 reps
Plank (x2) 30 sec

Set 2:
Lunge Frontal raise (x2) 15 reps
Push-up on ball (x2) 20 reps

Run lap

Set 3:
Bicep curl (x2) U1 15 reps
Tricep pushdown (x2) U10 15 reps

Set 4:
Dips (x2) 15 reps
Walk out hold on (x2) ball 15 reps

Run Lap

Set 5:
Lat Pull down (x2) U11 15 reps
Back extension (x2) ball 15 reps

Ball crunches 20 reps
Double crunch 20 reps

COOL DOWN:

10 min cycle
Program 2
Level 6
RPM 80-90

Stretch:
Shoulders, hamstring, quad, calf
Hold each stretch 20 sec

DAY 2

WARM UP:

10 min Treadmill

Stretch:
Shoulders, hamstring, quad, calf
Hold each stretch 20 sec

Set 1:
Leg press (x2) L8 20 reps
Wall Squat (x2) 20 reps x 2
Abduction (x2) L4 20 reps

Two laps, first 20 reps forward lunge, then run rest of lap, second lap just run

Set 2:
Leg curl (x2) L2 20 reps
Ball hamstring curl (x2) 20 reps x 2
Adduction (x2) L5 20 reps

Two laps, first 20 reps side squat, then run rest of lap, second lap just run

Set 3:
Leg extension (x2) L7 20 reps
Knee Hugs (x2) 20 reps
x 2 Calf raises (x2) L1 20 reps

Two laps

COOL DOWN:

Stretch:
Shoulders, hamstring, quad, calf
Hold each stretch 20 sec

DAY 3

WARM UP:

10 min Elliptical
Program 4
Level 8
RPM 120-130

Stretch:
Shoulder. Tricep, back, Hamstring, Quad
Hold each stretch for 20 sec

Super circuit:

• S1, S2
• Step-ups double step
• S3, S4
• 2 Laps round track
• S5, S6
• Cycle 2 km
• S7, S8
• Step-ups knee-lift
• S9, S10
• Row 1 km
• S11, S12
• Crunches on the ball
• S13, push-ups
• Elliptical 2 km

Oblique on ball 3 20 reps
Bridge on ball leg lift 3 20 reps

COOL-DOWN:

Stepper

• 10 min
• Level 7
• Aerobic work out

Stretch:
Shoulder. Tricep, back, Hamstring, Quad
Hold each stretch for 30 sec

DAY 4

WARM UP:

12 min Elliptical
Program 2
Level 8
RPM 120-130

Stretch:
Shoulder. Tricep, back, Hamstring, Quad
Hold each stretch for 20 sec

Stepper

• 120min
• Level 7
• Fat burn

Crunches on ball 3 sets of 20 reps
Oblique on ball 3 sets of 20 reps

Row 500m / 1 min (x 2)
Cycle 2 km
Run 3 laps
Cycle 2 km
Run 3 laps
Arm crank 1 km

Treadmill 10 min

Put boxing gloves on:

• Boxing 40 sec (x2)
• One lap (x2)
• Boxing 40 sec (x2)
• Crunches 40 sec (x 2)
• Boxing sec (x2)
• Step-ups 40 sec (x2)
• Boxing 40 sec (x2)

COOL DOWN:

Wave

• 10 min
• Quick start
• Level 7

Stretch:
Shoulder. Tricep, back, Hamstring, Quad
Hold each stretch for 30 sec

DAY 5

WARM UP:

10 min Treadmill
Program _
Level _
RPM 100-110

Stretch:
Shoulder. Triceps, back, Hamstring, Quad
Hold each stretch for 20 sec. No Bouncy movements.

Cycle

• 10 min
• Level _
• Speed _

Elliptical

• 10 min
• Quick start
• Level _

Lateral raise 8 kg 20 reps
Frontal raise 8 kg 20 reps
Lat pull down U6 20 reps
Seated Row U9 20 reps
Chest press U5 20 reps
Pec Dec U3 20 reps
Crunch on mat 20 reps
Ankle touches 20 reps
Golfer’s swing 15 reps
Plank hold 3 x 30 sec

COOL DOWN:

10 min treadmill (walk/jog)

Stretch:
Shoulder. Triceps, back, Hamstring, Quad
Hold each stretch for 30 sec. No bouncy movements.