Cardio Day 5
Split Squat Plank
Squat Hop 2 Pull-ups
Bicycle Crunch Hold
Plank Run-Stand
Side Plank to Side Plank
Sin. leg calf hop-jacks-Sin. leg hop
Straight Leg Sit Up-Vsit
3min jack bp
Cardio Day 4
Hindu Plank
Clean & Jerk
Renegade Row
Spider Push-ups
*10 Jumping Jacks
Jumping Knee Tucks
/10 km Bike Ride
Cardio Day 2
Squat Hops
Pull-ups
Swings
Lunges
Shoulder Press
Knee to Elbows
BP
Ball Throw
Run
Cardio Day 1
5 min Sprint
3 min Plank
20 Deadlift Kbell
20 F/B Lunges
5 min Sprint
20 Push Press
20 Push-ups
20 Pull-ups
20 Sit-ups
20 Flies
5 min Sprint
20 Bo up rows
100 Bicycle crunch
20 Shrugs
100 Calf Raises
Day 1 Bum month
(20 DB Squats, 1 min 1 leg step ups) *2
(20 DB Split squat, 1 min 1 side leg step ups) *2
(20 Single sided Lunges, 1 min 1 leg step down) *2
(20 single sided deadlifts, 1 min 1 leg back cross steps) *2
(20 Sumo deadlifts, 50 bench hip lifts) *2
100 calf raises
Great Abs #1 (3*25)
Leg pull ins – Oblique crunches – Plank and side leg lift (1 min) – Frog sit ups
Great Abs #2 (3*25)
Side jack knife – Seated weighted twist – Plank jacks (1 min) – Seated knee tucks
Great Abs #3 (3*25)
Toe touchers – Weighted torso rotations – Weighted side bend – Reverse crunch
KBELLS
TGU
Swing
Alt Cleans
Back lunge alt Press
Iso Deadlift Clean Squat
Iso Snatch Windmill Squat FS
Dble Snatch TGD
Bike May 2011
10 min warm up (rpm over 90, gear 5-8)
Hill climb 1 min each
gear 12, 12, (stand) 15, 13, 13, (stand) 15, 14, 14,
(stand) 15, 15 (seated)
3 min recovery (rpm over 80, gear 5-8)
Standing hill climb 1 min each
gear 15, 16, 17, 18, 19 (rpm from 70 to 50)
3 min recovery (rpm over 80, gear 5-8)
Sprints 30 s each gear 9 – 11 (9 min – 18 intervals, rpm from 120 to 90)
40 min
15 min gear 9 -12 at 100 rpm and plus to get close to 25k/hour
5 min cool down
Body ball routine
Chest press
Prayer rolls
Chest flies
Plank feet on
Seated one leg shoulder press
Side leg
Back hypersextensions
Wall obliques
Ab curls
Reverse flies
Wall plank
Wood chop leg raise
Ham roll
Lying ball scissors
Dina
- 1 Km bike ride
- 10 Box jumps
- 10 Spiderman push ups
- 10 Squat jacks
- 10*2 Plank and KB row
- 10*2 V KB wood chop
- 10 Sprawls
- “Estelle”, 3 * for time!
- 5 forward rolls
- 10 side plank leg lifts
- 15 handstand push ups
- 20 Barbell Thrusters
- 30 m Dble KB farmer walks
LANCE
- 40′ Lateral Run
- 30s Plank
- 10*2 Groiner
- 10*2 Lunge with Side Bend
- 10*2 Elbow-to-Foot Lunge
- 10 Sumo Squat to Hop
- 10 Kbell Goblet Squat
- 10*2 Pistol Squat
- 10*2 Single-Leg Deadlift
- 25 Single Arm Kbell Swing R
- 20 High Box Jump or Step Ups
- 25 Single Arm Kbell Swing L
- 10*2 Split Squat Hop
Monty
- 15 chin ups
- 15 chest press
- 15 * 2 pistol squats
- 15 BO rows
- 15 handstand push ups
- 15 DB deadlifts
- 15 dips
- 15 hip lift
- 100 bicycle
- 1.5K bike ride
NANA
- 100 skips
- 20 back extensions
- 20 box jumps
- 20 burpees
- 20 dips
- 20 knee to elbows
- 20 wall ball
- 20 sit up twist
Oprah’s own!
- 20 Ball climber
- 20 Jacks
- 20 Ball jacks
- 20 Scissors
- 20 Squat thrust ball throw
- 10 Burpees (no p/ups)
- 10 Lat raises
- 10 shoulder presses
- 10 push ups
- 10 Russian twists
- 2 km ride (level 12-15) Standing
Keiser geared 1
- 10 min warm up
- Hill climb 1 min each
- gear 9, 10, 11, 12, 13, 12, 11, 10, 9
- 3 min recovery
- Standing hill climb
- gear 11, 12, 13, 14, 15, 14, 13, 12, 11
- 3 min recovery
- Sprints 30 s each gear 9
- rpm 90, 80, 100, 80, 110, 80, 120, 80, 120, 80, 120, 80
- 40 min
- 15 min gear 9 at 100 rpm and plus
- 5 min cool down
Train On Main 