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Updated 12 March 2013

Run & Cycle Beginner - R/W 5km; Cycle 10km in 10 weeks

At completion you will have an increased muscle mass, a lower body fat percentage and sculptured muscles. Your body shape will have changed.

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Programme information:
Level: Beginner; Men & Women
Where: In a gym or outdoors.
Components: Cardio (walk, cycle), resistance exercises & stretches
Weeks: 10
Sessions per week: 3 x Cardio combo; 2 x Resistance training.
At completion: You will have an increased muscle mass, a lower body fat percentage and sculptured muscles. Your body shape will have changed. 

WEEK 1

Monday

Full body stretch
Cycle 20 min at an easy pace

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 20 min at an easy pace

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
 
Friday
Lower body stretch
Walk 20 min

Saturday
Quick stretch
Cycle 20 min at an easy pace

WEEK 2

Monday

Full body stretch
Walk 30 min

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squat/lunge combo with dumbbells
Standing side leg lifts
Adduction lying with theraband

Wednesday
Quick stretch
Cycle 2o min at an easy pace

Thursday
Full body stretch
Abs with small ball
Dumbbell fly
Dumbbell bent over row
Bicep reverse curl
Abduction (lying) with theraband
Standing calf raises
Pelvic bridging
Standing side leg lifts
 
Friday
Lower body stretch
Walk 30 min at an easy pace

Saturday
Quick stretch
Cycle 20 min at an easy pace

WEEK 3

Monday

Full body stretch
Run/walk (R1min, W2min) x 10

Tuesday
Full body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 20 min at an easy pace

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
 
Friday
Lower body stretch
Run/walk (R1min, W2min) x 10

Saturday

Quick stretch
Cycle 20 min at a moderate intensity

WEEK 4

Monday

Full body stretch
Run/walk (R2min, W2min) x10

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Full body stretch
Cycle 25 min at an easy pace

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
 
Friday
Full body stretch
Run/walk (R2min, W2min) x 10

Saturday
Full body stretch
Cycle 25 min at a moderate intensity

WEEK 5

Monday

Full body stretch
Run/walk (R3min, W2min) x 10

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Quick stretch
Cycle 30 min at an easy pace

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
 
Friday
Lower body stretch
Run/walk (R3min, W2min) x 10

Saturday
Quick stretch
Cycle 30 min at a moderate intensity

WEEK 6

Monday

Full body stretch
Run/walk (R2min, W2min) x 10

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Quick stretch
Cycle 30 min at a moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Run/walk (R2min, W2min) x 10

Saturday
Quick stretch
Cycle 10 min at a high intensity

WEEK 7

Monday

Full body stretch
Run/walk (R4min, W2min) x 5

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Quick stretch
Cycle 30 min at a moderate intensity

Thursday
Full body stretch
Abs with small ball
Dumbbell fly
Dumbbell bent over row
Bicep reverse curl
Abduction (lying) with theraband
Standing calf raises
Pelvic bridging
Standing side leg lifts
 
WEEK 8

Monday

Full body stretch
Run/walk (R5min, W2min) x 4

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 30 min at a moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Run/walk (R5min, W2min)x 4

Saturday
Quick stretch
Cycle 10 min at a high intensity

WEEK 9

Monday

Full body stretch
Run/walk (R7min, W2min, R5min, W2min) x 2

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 40 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Run/walk (R7min, W2min, R5min, W2min) x 2

Saturday
Quick stretch
Cycle 10 min at high intensity

WEEK 10

Monday

Full body stretch
Run/walk (R10min, W2min, R5min, W2min) x 2

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 40 min at moderate intensity

Thursday
Full body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball

Friday
Lower body stretch
Cycle 20 min at a high intensity

 
 
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