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    Kathy Plan

    Uploaded by

    Shaun Tyler
    The document outlines 3 gym sessions, each including a cardio warm up exercise and distance/time goal, followed by a core circuit consisting of various bodyweight exercises in 3 sets. The first session involves biking 1.5km as fast as possible, then a core circuit including planks, squats, fire hydrants, and more. The second replaces biking with rowing 500m, and the third substitutes cross-training for 3 minutes. Each core circuit lasts 30 seconds per exercise with short rest periods between.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Kathy Plan

    Uploaded by

    Shaun Tyler
    10 views3 pages
    The document outlines 3 gym sessions, each including a cardio warm up exercise and distance/time goal, followed by a core circuit consisting of various bodyweight exercises in 3 sets. The first session involves biking 1.5km as fast as possible, then a core circuit including planks, squats, fire hydrants, and more. The second replaces biking with rowing 500m, and the third substitutes cross-training for 3 minutes. Each core circuit lasts 30 seconds per exercise with short rest periods between.

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    The document outlines 3 gym sessions, each including a cardio warm up exercise and distance/time goal, followed by a core circuit consisting of various bodyweight exercises in 3 sets. The first session involves biking 1.5km as fast as possible, then a core circuit including planks, squats, fire hydrants, and more. The second replaces biking with rowing 500m, and the third substitutes cross-training for 3 minutes. Each core circuit lasts 30 seconds per exercise with short rest periods between.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    10 views3 pages

    Kathy Plan

    Uploaded by

    Shaun Tyler
    The document outlines 3 gym sessions, each including a cardio warm up exercise and distance/time goal, followed by a core circuit consisting of various bodyweight exercises in 3 sets. The first session involves biking 1.5km as fast as possible, then a core circuit including planks, squats, fire hydrants, and more. The second replaces biking with rowing 500m, and the third substitutes cross-training for 3 minutes. Each core circuit lasts 30 seconds per exercise with short rest periods between.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Gym Session 1: Bike 1.

    5km
    as fast
    Exercise Distance as
    X-trainer 8minutes 120+rpm level 8 possible

    Move onto the core circuit below.


    Exercise Time Circuit 1 Circuit 2 Circuit 3 Exercise Reps Rest Set 1 Set 2 Set 3
    Press Ups 30secs Side Plank 20secs Nil
    work Left
    30secs
    rest Side Plank 20secs Nil
    Squats 30secs Right
    work
    30secs Table-Top 20secs Nil
    rest Lift
    Fire 30secs L L L
    Hydrant work
    30secs Comments:
    rest R R R
    TRX Rows 30secs
    work
    30secs
    rest
    Plank w/ 30secs
    Alt work
    Leg Lifts 30secs
    rest
    Lateral 30secs
    Raises work
    30secs
    rest
    Dips 30secs
    work
    30secs
    rest
    Gym Session 2: Rower 500m as
    fast as
    Exercise Distance possible
    X-trainer 8minutes 120+rpm level 8
    Move onto the core circuit below.
    Exercise Reps Rest Set 1 Set 2 Set 3
    Exercise Time Circuit 1 Circuit 2 Circuit 3 V-Sit 30secs Nil
    DB Squat 30secs
    & Press work
    30secs Sit Ups 20secs Nil
    rest
    Alt Leg 30secs
    Lunges work Leg 20secs 60secs
    30secs Lowers
    rest
    Knee 30secs
    Crunches work Comments:
    30secs
    rest
    KB Swings 30secs
    work
    30secs
    rest
    Reverse 30secs
    Flyes work
    30secs
    rest
    Calf 30secs L L L
    Raises work
    30secs
    rest R R R
    Biceps 30secs
    Curls work
    30secs
    rest
    Gym Session 3: X-trainer 3mins as
    fast as
    Exercise Distance possible
    X-trainer 8minutes 120+rpm level 8
    Move onto the core circuit below.
    Exercise Reps Rest Set 1 Set 2 Set 3
    Exercise Time Circuit 1 Circuit 2 Circuit 3 Rev Sit Up 20secs Nil
    DB Squat 30secs
    & Press work
    30secs Back 20secs Nil
    rest Raises
    Squats 30secs
    work Plank 20secs 60secs
    30secs
    rest
    Step Ups 30secs L L L
    work Comments:
    30secs
    rest R R R
    DB Rows 30secs
    work
    30secs
    rest
    Elbow 2 30secs
    Knee work
    Crunches 30secs
    rest
    Plank to 30secs
    Press work
    30secs
    rest
    DB 30secs
    Triceps work
    Press 30secs
    rest

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