1st Week MWF T Th S

Warm Up Jumping Jacks 15 Reps

High Knees 15 Reps
Back Kick 15 Reps
Ski Jump 15 Reps
Dynamic Stretching Walking Toe Touch 12 reps/ side 1 set
Lunge With Twist 12 reps/ side 1 set
Knee Hug 12 reps/ side 1 set
Hand Walk 12 reps 1 set
Strength / Endurance Elbow plank 30 s / 1 set 1.5 km run Own pace
Training Squat 12 reps/ 1 set Stairs Running 20 steps/ side 1 set
Forward lunge 12 reps/ 1 set 50 meter sprint 2 sets (2 min recovery/set)
Elbow plank jack 12 reps/ 1 set 20 meter Swimming 2 sets (3 min recovery/set)
Sit up 12 reps/ 1 set
Push up 10 reps/ 2 set
Pull up Max reps / 1 set
Cool Down Warm Up Exercise in 12 reps only

2nd Week MWF T Th S

Warm Up Jumping Jacks 15 Reps
High Knees 15 Reps
Back Kick 15 Reps
Ski Jump 15 Reps
Dynamic Stretching Walking Toe Touch 12 reps/ side 1 set
Lunge With Twist 12 reps/ side 1 set
Knee Hug 12 reps/ side 1 set
Hand Walk 12 reps 1 set
Strength / Endurance Elbow plank 30 s / 2 set 2.5 km to 3 km run Jog
Training Squat 12 reps/ 1 set 50 meter sprint 2 sets (2 min recovery/set)
Forward lunge 12 reps/ 1 set 20 meter Swimming 2 sets (3 min recovery/set)
Side Plank 20 s/side 1 set
Crunch 12 reps/ 1 set
Sit up 10 reps/ 2 set
Push up 12 reps / 2 sets
Pull up 2 reps / 2 set
Cool Down Warm Up Exercise in 12 reps only
3rd Week M F TS W Th
Warm Up Jumping Jacks 15 Reps / 2 sets
High Knees 15 Reps / 2 sets
Back Kick 15 Reps / 2 sets
Ski Jump 15 Reps / 2 sets
Dynamic Walking Toe 12 reps/ side 1 Dynamic Lunge 12 reps/ 2 set
Stretching Touch set Bridge w/leg raise 12 reps/ 2 set
Lunge With 12 reps/ side 1 Side lunge 12 reps/ 2 set
Twist set Side squat 12 reps/ 2 set
12 reps/ side 1
Knee Hug
set
Hand Walk 12 reps 1 set
Strength / Elbow plank 45 s / 1 set 2.5 km to 4 km 60% MHR Push Up Max Rep 5 km run Own Pace
Endurance Squat w/ weight 10 reps/ 1 set run 3 sets (3 min Sit Up Max Rep 25 m swim 3 sets (own
Training Forward lunge 10 reps/ 1 set 50 meter sprint recovery/set) Pull Up Max Rep pace)
w/ weight 45 s/side 1 set 25 meter 3 sets (own pace) 3.2 km run Best Time
Side Plank 10 reps/ 1 set Swimming
Crunch w/ plate 15 reps/ 2 set
Sit up 12 reps / 2 sets
Push up 3 reps / 3 set
Pull up
Cool Down Warm Up Exercise in 12 reps only
4th Week M F TS W Th
Warm Up Jumping Jacks 15 Reps / 2 sets
High Knees 15 Reps / 2 sets
Back Kick 15 Reps / 2 sets
Ski Jump 15 Reps / 2 sets
Dynamic Walking Toe 12 reps/ side 1 Dynamic Lunge 12 reps/ 2 set
Stretching Touch set Bridge w/leg raise 12 reps/ 2 set
Lunge With 12 reps/ side 1 Side lunge 12 reps/ 2 set
Twist set Side squat 12 reps/ 2 set
12 reps/ side 1
Knee Hug
set
Hand Walk 12 reps 1 set
Strength / Elbow plank 45 s / 1 set 2.5 km to 4 km 60% MHR Push Up Max Rep 5 km run Own Pace
Endurance Squat w/ weight 10 reps/ 1 set run 3 sets (3 min Sit Up Max Rep 25 m swim 3 sets (own
Training Forward lunge 10 reps/ 1 set 50 meter sprint recovery/set) Pull Up Max Rep pace)
w/ weight 45 s/side 1 set 25 meter 3 sets (own pace) 3.2 km run Best Time
Side Plank 10 reps/ 1 set Swimming
Crunch w/ plate 15 reps/ 2 set
Sit up 12 reps / 2 sets
Push up 3 reps / 3 set
Pull up
Cool Down Warm Up Exercise in 12 reps only