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 1

Pulldown

Db shoulder press

Db bench press

Lunge position row

Back raises

Half ab hold

Rack pull

Low step up

Shoulders down, chest up

Biceps next to ears at the top

Elbows under the weights

Shoulders down, finish fingernails touching chest 

Soft touch on floor, knee out

Lower back pushed hard into the mat

MUST keep lower back arched!

Keep neck neutral 

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 1 - settings

 

Warm up - 3 min jog 

 

Sprint 1 min

Walk 1 min

REPEAT 10x

Cool down - 2 min walk

Total 25mins

INTERVALS - 2-3 sessions per week