Monday 29th of March Mini Sisters 7 PROGRAMMING NOTES:
WO 1 A) BB Deadlift B) BB Back squat C) BB Glute Bridges TABATA: Burpees WO 2 A) BB Clean and press B) BB Bent over row C) BB Tricep extension supine TABATA: BB Thrusters 28:15 https://www.intervaltimer.com/timers/10281753-custom-timer Tuesday 30th of MarchCARDIO & Core 3 Energetic exercises, performed over longer durations, designed to elevate your heart rate & breathing to improve cardiovascular fitness, alongside core exercises to tone your tummy & strengthen your back SET-UP
TIMINGS
Core Circuit:
Cardio Fartlek 2:
Core Circuit (stays same as first time) http://intervaltimer.com/timers/10100912 28:00 mins Wednesday 31st of March STRONG WOMAN #5 v2 PROGRAMMING NOTES:
TIMINGS
Wednesday 31st of March MINI SISTERS 1 PROGRAMMING NOTES:
Timer 28mins http://intervaltimer.com/timers/10212726 Thursday 1st of April BODY-HIIT #4 WAVE INTERVALS PROGRAMMING NOTES:
Workout 2:
Friday 2nd of April TURBULENCE TRAINING #9 CARDIO / STRENGTH PROGRAMMING NOTES:
http://intervaltimer.com/timers/10100641 online timer 28 mins Cardio workout:
Saturday 3rd of April Focus 6 ABS TYPE: 1 Workout, Multiple Circuits TIME: 30 seconds x 6 exercises x 2 rounds... 90 seconds rest between circuits Programming notes:
http://intervaltimer.com/timers/10101842 online timer 28:30 Saturday 3rd of April MINI SISTERS 3 PROGRAMMING NOTES:
TA) = Hang clean workout 3: Multiple Intervals
TIMER 29:10 http://intervaltimer.com/timers/10212626 Monday 5th of April Focus 7 THIGHS TYPE: 1 Workout, Repeated Circuits (2 different circuits) TIME: 45 seconds x 4 exercises x 2 rounds... 90 seconds rest between circuits Programming notes:
http://intervaltimer.com/timers/10101871 online timer 28:30 Tuesday 6th of April Strong Woman 15 A Metabolism boosting workout, that includes barbell exercises to burn calories, and also strengthen and tone your muscles.. Giant Sets x 2 + a Finisher Set Up: Giant Sets: 3 exercises performed back to back for similar muscle groups or body parts (upper, lower, core etc) Finisher: OTMEM 1 Exercise (start with 6 reps of each exercise, rest remaining time, add 2 reps each round.. Restart at 6 if run out of time) Timings 60 secs each exercise, 30 secs rest x 3 60 seconds rest between workouts 2 Exercises A+B On the minute every Minute: 60/0 x 6 28mins http://intervaltimer.com/timers/10095230 Giant Set 1:
Giant Set 2:
OTMEM: Exercise A = Goblet squat curl press Exercise B = Tricep extensions Wednesday 7th of April MRT TIMED CIRCUITS #9 Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up SET-UP
TIMINGS (for each workout) R1: 60/15 R2: 45/15 R3: 30/15 Rest 60 seconds between workouts Workout 1:
http://intervaltimer.com/timers/10100529 28:15 Wednesday 7th of April MINI SISTERS 5 PROGRAMMING NOTES:
WO 1
https://www.intervaltimer.com/timers/10236667-bb-triplets Thursday 8th of April TRI BLAST 3 A triple action session combining elements of cardio, strength & core training to give your whole body a ‘blast’... you will feel energised, get stronger and whittle down your waistline all whilst burning off energy and calories… CARDIO / STRENGTH/CORE PROGRAMMING NOTES:
TIMINGS
Workout 1:
Friday 9th of April STRONG WOMAN #7 + A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here) SET-UP
TIMINGS
http://intervaltimer.com/timers/10095100 28 mins 28MINS Workout 1:
Friday 9th of April Mini Sisters 6 PROGRAMMING NOTES:
Tabata: Thrusters TIMER 28:50 http://intervaltimer.com/timers/10282449 Saturday 10th of April BODY-HIIT #5 WAVE INTERVALS PROGRAMMING NOTES:
http://intervaltimer.com/timers/10106174 12m55s *NOTE: this is for ONE workout, please restart with ↺ arrow after demos for W2* Workout 1
Saturday 10th of April Mini Sisters 7 PROGRAMMING NOTES:
A) BB Reverse lunges B) BB Sumo Deadlift C) BB Front squat TABATA: Burpees A) BB OH press B) BB Dead rows C) BB Tricep extension TABATA: Clean and press BB 28:15 https://www.intervaltimer.com/timers/10281753-custom-timer Sunday 11th of April MRT TURBULENCE TRAINING #10 CARDIO / STRENGTH/CORE PROGRAMMING NOTES:
X 3 2-3 mins between workouts to demo next workout http://intervaltimer.com/timers/10100654 online timer 13 mins Reset Timer for 2nd Workout Cardio workout:
A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here)... PROGRAMMING NOTES:
Workout 1:
Workout 2:
Workout 3:
Monday 12th of April MINI SISTERS 1 SET-UP
Timer 28mins http://intervaltimer.com/timers/10212726 Tuesday 13th of April MRT TIMED CIRCUITS #8 Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up SET-UP
TIMINGS (for each workout) R1: 40s R2: 50s R3: 60s R4: 70s Rest 60 seconds between rounds Workout 1:
http://intervaltimer.com/timers/10100517 28:40 mins Wednesday 14th of April TURBULENCE TRAINING #7 (twice per 12 weeks) TT CIRCUITS PROGRAMMING NOTES:
SET-UP
TIMINGS
Metcon: Squat raises WO 2
Metcon: Skater lunges http://intervaltimer.com/timers/10251964 12mins *NOTE: this is for ONE workout, please restart with ↻ arrow after demo for W2* Wednesday 14th of April Mini Sisters 2 SET-UP
TIMER 28:20 http://intervaltimer.com/timers/10212679
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