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    Shaun JTS Month 1

    Uploaded by

    Shaun Tyler
    This document outlines a 5-day workout plan consisting of interval training, strength training, core work, active rest, and more interval training. Day 1 involves performing bodyweight exercises like squats, star jumps, and burpees in rounds. Day 2 focuses on strength exercises for the lower and upper body. Day 3 works on core, hip, and shoulder muscles. Day 4 recommends an easy outdoor activity. Day 5 returns to interval training with exercises like squats, sit ups with a press, and burpees done in Tabata style.

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    © All Rights Reserved
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    Shaun JTS Month 1

    Uploaded by

    Shaun Tyler
    42 views5 pages
    This document outlines a 5-day workout plan consisting of interval training, strength training, core work, active rest, and more interval training. Day 1 involves performing bodyweight exercises like squats, star jumps, and burpees in rounds. Day 2 focuses on strength exercises for the lower and upper body. Day 3 works on core, hip, and shoulder muscles. Day 4 recommends an easy outdoor activity. Day 5 returns to interval training with exercises like squats, sit ups with a press, and burpees done in Tabata style.

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    This document outlines a 5-day workout plan consisting of interval training, strength training, core work, active rest, and more interval training. Day 1 involves performing bodyweight exercises like squats, star jumps, and burpees in rounds. Day 2 focuses on strength exercises for the lower and upper body. Day 3 works on core, hip, and shoulder muscles. Day 4 recommends an easy outdoor activity. Day 5 returns to interval training with exercises like squats, sit ups with a press, and burpees done in Tabata style.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    42 views5 pages

    Shaun JTS Month 1

    Uploaded by

    Shaun Tyler
    This document outlines a 5-day workout plan consisting of interval training, strength training, core work, active rest, and more interval training. Day 1 involves performing bodyweight exercises like squats, star jumps, and burpees in rounds. Day 2 focuses on strength exercises for the lower and upper body. Day 3 works on core, hip, and shoulder muscles. Day 4 recommends an easy outdoor activity. Day 5 returns to interval training with exercises like squats, sit ups with a press, and burpees done in Tabata style.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Session 1: Bodyweight Interval Training Session 2: Strength

    You’re working on strength in this workout. Concentrate on form & full


    This is a high intensity interval- training (HIIT) workout. You’ll perform a range of motion. You’ll perform the lower body exercise first followed by
    series of body-weight exercises back-to-back. They are all big movements the upper body straight after then take the rest period.
    that recruit a lot of muscles to ensure your heart rate stays elevated and
    you burn a lot of calories. Try and perform each round as fast as possible. Exercise Reps Tempo Rest Set 1 Set 2 Set 3
    Pistol 4-6 4-1-1 Nil L L L
    Exercise Reps Rd 1 Rd 2 Rd 3 Rd 4 Squats e/side
    High 50 R R R
    Knees Single 8-12 2-1-1 90secs L L L
    Arm e/side
    Star 40 KB Press R R R
    Jumps Pistol Squats – hold onto a doorway or pole for support

    Mountain 30 Exercise Reps Tempo Rest Set 1 Set 2 Set 3


    Climbers Single 6-8 4-1-1 Nil L L L
    Stiff Leg e/side
    Squats 20 D/Lift R R R
    Single 8-12 2-1-1 90secs L L L
    Arm e/side
    Burpee 10 KB Press R R R

    Exercise Reps Tempo Rest Set Set Set


    Rest Period 60secs 1 2 3
    Pass 16-20 Nil
    Under Total
    Time to complete workout: Lunges Reps

    Comments: Single 8-12 2-1-1 90secs L L L


    Arm e/side
    KB R R R
    Press

    Comments:
    Session 3: Core Work Aim to get outdoors for a long walk, easy jog or bike ride. This should be at
    This session is about strengthening your weak muscles around the core, a slow pace and you must be able to hold a conversation throughout.
    hips & shoulder girdle.
    Exercise Duration Distance covered
    Exercise Reps Tempo Rest Set Set Set
    1 2 3
    Hip 10 x 10secs Nil L L L
    Abduct- 10secs iso Comments:
    ion e/side R R R

    Exercise Reps Tempo Rest Set 1 Set 2 Set 3


    McGill 6-8 x 5secs Nil L L L
    Sit Up 5secs Iso
    e/side R R R

    Exercise Reps Tempo Rest Set 1 Set 2 Set 3


    McGill 6-8 x 5secs Nil L L L
    Sit Up 5secs Iso
    e/side R R R

    Exercise Reps Tempo Rest Set Set Set


    1 2 3
    Y-Raises 6-8 x 5secs Nil L L L
    5secs Iso
    e/side R R R

    Comments:

    Session 5: Bodyweight Interval Training


    Session 4: Active Rest
    Exercise Tabata Set 1 Set 2 Set 3 Set 4
    A Tabata workout consists of working on one exercise for 8 rounds of Squats

    10seconds rest
    followed by
    20seconds work
    8 rounds of
    20seconds with a 10seconds break between each round. You’ll then rest for
    2minutes (half the amount of working time) then go again on a different
    exercise.. You’ll then try to beat it next time. Set 5 Set 6 Set 7 Set 8

    Exercise Tabata Set 1 Set 2 Set 3 Set 4


    Star Total squats performed
    10seconds rest
    followed by
    20seconds work
    8 rounds of
    Jumps
    2minutes Rest
    Set 5 Set 6 Set 7 Set 8
    Exercise Tabata Set 1 Set 2 Set 3 Set 4
    KB Sit

    10seconds rest
    followed by
    20seconds work
    8 rounds of
    Up &
    Total star jumps performed Press
    Set 5 Set 6 Set 7 Set 8
    2minutes Rest

    Exercise Tabata Set 1 Set 2 Set 3 Set 4


    Press Ups Total sit ups & press performed
    10seconds rest
    followed by
    20seconds work
    8 rounds of

    2minutes Rest
    Set 5 Set 6 Set 7 Set 8
    Exercise Tabata Set 1 Set 2 Set 3 Set 4
    Burpees

    10seconds rest
    followed by
    20seconds work
    8 rounds of
    Total press ups performed
    Set 5 Set 6 Set 7 Set 8
    2minutes Rest

    Total burpees performed

    Comments:
    Session 6: Strength
    You’re working on strength in this workout. Concentrate on form & full Session 7: Active Rest
    range of motion. You’ll perform the lower body exercise first followed by Aim to get outdoors for a long walk, easy jog or bike ride. This should be at
    the upper body straight after then take the rest period. a slow pace and you must be able to hold a conversation throughout.

    Exercise Reps Tempo Rest Set Set Set Exercise Duration Distance covered
    1 2 3
    Bulgaria 6-8 4-1-1 Nil L L L
    n e/side
    Split R R R Comments:
    Squat
    Tricep 6-10 3-1-1 90secs
    Press Up

    Exercise Reps Tempo Rest Set 1 Set 2 Set 3


    Glute 8-10 4-1-1 Nil L L L
    Lift e/side
    R R R
    Plank to 6-8 Slow 90secs L L L
    Press e/side
    R R R

    Exercise Reps Tempo Rest Set Set Set


    1 2 3
    Band 5 3-1-1 Nil
    Assisted
    Chin Up
    Slow 12-15 5-1-1 90secs L L L
    Goblet
    Squat R R R

    Comments:

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