DOWNLOAD YOUR TRAINING PROGRAMME BELOW BASED ON HOW MANY TIMES A WEEK YOU GO TO THE GYM ...

2 GYM SESSION / WEEK 

PERFORM THE SAME EIGHT EXERCISE WORKOUT BOTH TIMES THAT YOU GO TO THE GYM

3-4 GYM SESSION / WEEK 

THE PROGRAM GETS SPLIT INTO TWO DIFFERENT WORKOUTS OF FOUR EXERCISES

Please download and print your training sheets to use when you 're in the gym

Please download and print your training sheets to use when you 're in the gym

STRENGTH TRAINING

MONTH 2

Pull ups

BB shoulder press

BB bench press

Seated row

Prone hold

Full hollow body hold

Sumo Deadlift

High step up

Shoulders down, chest up

Biceps next to ears at the top

Elbows under the bar

Shoulders down, bar to bellybutton 

Soft touch on floor, knee out

Lower back pushed hard into the mat

MUST keep lower back arched!

Keep neck neutral 

INTERVALS - 2-3 sessions per week

For your interval runs I recomend downloading the Runify App which will mix in your music with your sprints and means that you don't need to keep checking the stopwatch.

Month 2 - settings

 

Warm up - 3 min jog 

 

Sprint 4 min

Walk 2 min

REPEAT 3x

Cool down - 2 min walk

Total 23mins