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for week 3-4, exercises are listed as below:


Power Walk on Treadmill for 30 mins with no incline, speed on 3 mph
3 set 10reps Squat (15lbs) 3 set 10reps Squat (20lbs)
3 set 10reps Back leg extension (20kg)
3 set 10reps Seated leg press (15kg)
3 set 10reps Seated leg curl (15kg)
3 set 10reps Single leg squat
10mins Cycling without any resistance

So for week 5-6, exercises are listed as below:


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Run/ Fast walk on Crosstrainer/ sky walker for 30 mins **remember not treadmi
3 set 20reps Normal squat then Squat on Bosu
3 set 30reps Side steps
Core exercise to work on the stability of the body
3 set 20reps Back leg extension (22.5kg)
3 set 10reps Single leg press (depends how much weight u can handle)
3 set 20reps Single leg rise
Stretching exercise to release the muscles (hamstring)

*Work out 3 times a week and don't forget to keep doing 'Knee Press' exercise wh
enever you have time.

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