Strength and Conditioning - week 3
MONDAY
Warm up – 5 minutes on cross trainer
Circuit 1
Walking lunges 20 reps 3 sets
Jumping squats 30 seconds 3 sets
Push ups 20 reps 3 sets
Plank 30 seconds 3 sets
Circuit 2
Squat to press 15 reps 3 sets
Lateral pull down 10 rep 3 sets
Bent over row 15 reps 3 sets
Circuit 3
Lateral lunges 10 reps 3 sets
Step ups 10 reps per leg 3 sets
Straight leg sit ups 15 reps 3 sets
TUESDAY
Jog 1km
200m sprint
400m jog
200m sprint
400m jog
100m sprint
200m jog
100m sprint
200m jog
WEDNESDAY
Warm up – 5 minutes on cross trainer
Circuit 1
Walking lunges 20 reps 3 sets
Jumping squats 30 seconds 3 sets
Twisting dumbbell press 12 reps 3 sets
Russian twist 15 reps 3 sets
Circuit 2
Burpees 15 reps 3 sets
Lunge with a twist 10 per leg 3 sets
Plank 30 seconds 3 sets
Circuit 3
Squat (with a bar) 15 reps 3 sets
Row (with dumbells) 15 reps 3 sets
Reverse crunch 20 reps 3 sets
THURSDAY
5km run
FRIDAY
Warm up – 5 minutes on cross trainer
Circuit 1
Walking lunges 20 reps 4 sets
Jumping squats 30 seconds 4 sets
Push ups 20 reps 4 sets
Plank 30 seconds 4 sets
Circuit 2
Squat to press 15 reps 4 sets
Pull up 10 rep 4 sets
Bent over row 15 reps 4 sets
Circuit 3
Lateral lunges 10 reps 4 sets
Step ups 10 reps per leg 4 sets
Straight leg situps 15 reps 4 sets
SUNDAY
Jog 1km
200m sprint
400m jog
200m sprint
400m jog
100m sprint
200m jog
100m sprint
200m jog
