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LEGS & CARDIOPre-Training Week 1 MondayCircuit One2x7minCircuit Two2x7minSquats15 REPSWalking Lunges24 REPSStationary Lunges24 REPS12 PER SIDESumo Squats15 REPSSkipping50 REPSStep Ups24 REPSKnee Ups24 REPSMountain Climbers50 REPS12 PER SIDECool Down - Lower Body Stretch Routine (see page 84)Pre-Training Week 1 Tuesday - LISS (35-45 mins)12 PER SIDE12 PER SIDE25 PER SIDE
ARMS & ABSPre-Training Week 1 WednesdayCircuit One2x7minPush Ups (On Knees)Straight Leg RaisesToe TapsPlank15 REPS15 REPS15 REPS30 SECSCircuit Two2x7minLay Down Push Ups (On Knees)15 REPSStraight Leg Sit Ups15 REPSTricep Dips15 REPSAb Bikes30 REPSCool Down - Upper Body Stretch Routines (see page 85)Pre-Training Week 1 Thursday - LISS (35-45 mins)15 PER SIDE
FULL BODY (OPTIONAL)Pre-Training Week 1 FridayCircuit One2x7minCircuit Two2x7minSquats20 REPSToe Taps20 REPSBurpees10 REPSLay Down Push Ups (On Knees)15 REPSTricep Dips20 REPSStep Ups24 REPSStraight Leg Sit Ups15 REPSMountain Climbers50 REPSCool Down - Lower and Upper Body Stretch Routines (see page 84-85)Pre-Training Week 1 Saturday - REHABILITATION (see pages 82-85)12 PER SIDE25 PER SIDE
LEGS & CARDIOPre-Training Week 2 MondayCircuit One2x7minCircuit Two2x7minSquats15 REPSWalking Lunges24 REPSStationary Lunges24 REPS12 PER SIDESumo Squats15 REPSSkipping50 REPSStep Ups24 REPSKnee Ups24 REPSMountain Climbers50 REPS12 PER SIDECool Down - Lower Body Stretch Routine (see page 84)Pre-Training Week 2 Tuesday - LISS (35-45 mins)12 PER SIDE12 PER SIDE25 PER SIDE
ARMS & ABSPre-Training Week 2 WednesdayCircuit One2x7minPush Ups (On Knees)Straight Leg RaisesToe TapsPlank15 REPS15 REPS15 REPS30 SECSCircuit Two2x7minLay Down Push Ups (On Knees)15 REPSStraight Leg Sit Ups15 REPSTricep Dips15 REPSAb Bikes30 REPSCool Down - Upper Body Stretch Routines (see page 85)Pre-Training Week 2 Thursday - LISS (35-45 mins)15 PER SIDE
FULL BODY (OPTIONAL)Pre-Training Week 2 FridayCircuit One2x7minCircuit Two2x7minSquats20 REPSToe Taps20 REPSBurpees10 REPSLay Down Push Ups (On Knees)15 REPSTricep Dips20 REPSStep Ups24 REPSStraight Leg Sit Ups15 REPSMountain Climbers50 REPSCool Down - Lower and Upper Body Stretch Routines (see page 84-85)Pre-Training Week 2 Saturday - REHABILITATION (see pages 82-85)12 PER SIDE25 PER SIDE
LEGS & CARDIOPre-Training Week 3 MondayCircuit One2x7minMedicine Ball Squat and Press15 REPSCircuit Two2x7minJump Squats15 REPSWalking Lunges24 REPS6-12 KGKnee Ups24 REPS12 PER SIDE12 PER SIDE3-6 KGSkipping50 REPSBurpees10 REPSStationary Lunges24 REPSWeighted Step Ups24 REPS12 PER SIDE3-6 KGCool Down - Lower Body Stretch Routine (see page 84)Pre-Training Week 3 Tuesday - LISS (35-45 mins)12 PER SIDE3-6 KG
ARMS & ABSPre-Training Week 3 WednesdayCircuit One2x7minCircuit Two2x7minPush UpsPushPushUps15 REPSMountain Climbers (4) Push Ups (1)15 REPSStraight Leg Sit Ups15 REPSToe Taps20 REPSTricep Dips15 REPSLay Down Push Ups (On Knees)15 REPSStraight Leg Raises15 REPSCommandos20 REPSCool Down - Upper Body Stretch Routines (see page 85)Pre-Training Week 3 Thursday - LISS (35-45 mins)10 PER SIDE
Pre-Training Week 3 FridayCircuit OneMedicine Ball Squat Press2x7min15 REPSFULL BODY (OPTIONAL)Circuit Two2x7minJump Lunges20 REPSSumo Squats15 REPSSkipping50 REPSStraight Leg Sit Ups20 REPS10 PER SIDE6-12 KGBurpeesPush UpsToe Taps10 REPS15 REPS15 REPSCool Down - Lower and Upper Body Stretch Routines (see page 84-85)Pre-Training Week 3 Saturday - LISS (35-45 mins) REHABILITATION (see page 82-85)
LEGS & CARDIOPre-Training Week 4 MondayCircuit One2x7minMedicine Ball Squat and Press15 REPSCircuit Two2x7minJump Squats15 REPSWalking Lunges24 REPS6-12 KGKnee Ups24 REPS12 PER SIDE12 PER SIDE3-6 KGSkipping50 REPSBurpees10 REPSStationary Lunges24 REPSWeighted Step Ups24 REPS12 PER SIDE3-6 KGCool Down - Lower Body Stretch Routine (see page 84)Pre-Training Week 4 Tuesday - LISS (35-45 mins)12 PER SIDE3-6 KG
ARMS & ABSPre-Training Week 4 WednesdayCircuit One2x7minCircuit Two2x7minPush UpsPushPushUps15 REPSMountain Climbers (4) Push Ups (1)15 REPSStraight Leg Sit Ups15 REPSToe Taps20 REPSTricep Dips15 REPSLay Down Push Ups (On Knees)15 REPSStraight Leg Raises15 REPSCommandos20 REPSCool Down - Upper Body Stretch Routines (see page 85)Pre-Training Week 4 Thursday - LISS (35-45 mins)10 PER SIDE
Pre-Training Week 4 FridayCircuit OneMedicine Ball Squat Press2x7min15 REPSFULL BODY (OPTIONAL)Circuit Two2x7minJump Lunges20 REPSSumo Squats15 REPSSkipping50 REPSStraight Leg Sit Ups20 REPS10 PER SIDE6-12 KGBurpeesPush UpsToe Taps10 REPS15 REPS15 REPSCool Down - Lower and Upper Body Stretch Routines (see page 84-85)Pre-Training Week 4 Saturday - LISS (35-45 mins) REHABILITATION (see page 82-85)
Pre-Training Week 1 Friday FULL BODY (OPTIONAL) Squats 20 REPS Toe Taps Circuit One Circuit Two Burpees Lay Down Push Ups (On Knees) 15 REPS Tricep Dips Step UpsFile Size: 899KBPage Count: 12People also search forpretraining week 1 fridayprintable 30 day workout plankayla itsines free pdf downloadprintable weight loss workout planprintable gym workouts for womenprintable gym workouts for men
