WEDNESDAY 25

th
(week 1) aerobic capacity & flexibility
Warm up (5 mins)
Light jog for 5 min 60% of MAX HR =
Stretching (5 mins)
Dynamic Stretches
Leg
swings
Front
Brace body against wall or other supportive objective
Start with feet directly under the hips and swing inside leg forward
and backwards
Gradually increase range and rate of motion so that it is still
comfortable
Side
Facing wall or supportive objective, brace the body with both arms
outstretched and shoulder-high
Swing one leg to the side of the body, extending to a comfortable
height
Swing leg back to front of body
Rotate between legs
Increase rate and range of motion so that it is still comfortable
Arm
swings
(scissors)
Stand with feet shoulder-width apart
Hold arms straight out to the sides and parallel to the ground
Swing the arms in front of and behind the body in a wide criss-
crossing or scissoring motion
With every swing, alternate the top arm
Dynamic
calf
stretch
Starting down on all fours, raise hips in the air so body forms an
upside-down V shape. Knees and elbows should be straight
Life one foot off the group and rest on the opposite ankle
Gently lower the heel of the planted foot down as close to the
ground possible
Life the heel rising back onto the ball of the foot and repeat
High
knee
lifts
maintain an upright body position
bring the knee level with the hip and pulling the toe up toward the
shin
pulling knee up to chest, release and walk then again with
alternate legs
Bum
kicks
keep the back straight while moving forward slowly
quick light leg movements that bring the heels toward the butt.
Emphasize speed, not moving forward, in completing the motion.
Strength & Conditioning (40 mins)
WEDNESDAY 25
th
(week 1) aerobic capacity & flexibility
Aerobic continuous training / medium long interval training
BIKE OR RUN for
40min at 75% of max HR (152bpm)
FLEXABILITY YOGA SESSION (repeated twice)
Bhardadvajas twist:
Sit on floor with legs straight
out in front then bend knees
and swing legs to the left. lay
feet on floor outside your left
hip, ankle resting in right arch
Inhale and lift arms to top of
sternum to length front torso
then exhale and twist torso to
right
Tuck left hand under right knee
and bring right hand to floor
beside your right buttock
With every inhalation lift the
sternum a little more to feel
the stretch

Tree Pose:
Stand up with your left foot
brought to your inner right
thigh balancing on your right
leg / foot
Have hands balancing on hips
then scoop them down in a
forwards motion to then reach
up above your head stretching
through the front of your body
and back

WEDNESDAY 25
th
(week 1) aerobic capacity & flexibility
Low Lunge:
From downward facing dog
exhale and step your right foot
forward between your hands,
aligning the right knee of the
heel
Then lower your left knee to
the floor and keeping the right
knee fixed in place, slide the
left back into a comfortable
position
Inhale and lift torso upright as
you do this sweep your arms
out to the sides perpendicular
to the floor then bring them
above your head palms of
hands facing towards
eachother touching

Childs Pose:
Kneel on the floor, touch your
big toes together and sit on
your heels then separate your
knees about as wide as your
hips
Exhale and lay your torso down
between your thighs
Lay your hand on the floor
alongside your torso palms up
Hold this position for around
30sec

WEDNESDAY 25
th
(week 1) aerobic capacity & flexibility
Bridge Pose
Lie on back on floor (have a
towel under head to protect
neck if needed)
Bend knees and set feet and
heels on floor
Exhale pressing inner feet and
arms actively into floor
Clench buttock and legs lifting
your buttock off the floor into
a position where your torso,
pelvis and thighs are aligned
Hold for 10sec

Cat Pose:
Start on hands and knees in a
tabletop position
Make sure knees are set
directly below your hips and
your wrists elbows and
shoulders are in line and
perpendicular to the floor
Centre your head in a neutral
position, eyes looking at the
floor
Inhale, coming back to neutral
position

WEDNESDAY 25
th
(week 1) aerobic capacity & flexibility
Downward-facing dog:
Come onto the floor on your
hands and knees
Set your knees directly below
your hips and have hands
slightly forward of your
shoulders
Spread palms, index fingers
parallel or slightly turned out
and turn toes under
Exhale and lift your knees away
from the floor
Keep knees slightly bent and
heel lifted away from the floor
Hold for 10sec
Then return to floor

Bound angle pose:
Sit with knees out and soles of
feet facing eachother and
touching
Hold your feel with your hands
having a upright position and
good posture
Bring your heels as close to
your pelvis as you comfortably
can
Each exhale bring them a bit
close
Release after 1min


Recovery/Cool Down (10 mins)
Active Recovery =
5 min light jog / walk at 50% MAX HR (102bpm)

WEDNESDAY 25
th
(week 1) aerobic capacity & flexibility
Then to prevent injury / soreness do some stretches -

Passive Recovery =
Stretching
Hamstring Cross one foot over another and reach towards sky with both arms
Then slowly bend forwards at hips until upper body is as low as it can
comfortably go arms reaching towards the toes
Slowly return to upright stance and repeat on other leg
Quad Standing upright, bend one knee behind your body grasping your foot with
other hand from opposite side
If needed hold onto a supportive object or have your free hand outstretched
in front for balance and support
Gently pull your foot towards the glutes bringing it closer and tighter to feel
the stretch
Triceps Stand in relaxed neutral position
Raise right arm above head bending elbow
Reach up and place left hand on right elbow and gently press so upper arm
moves towards back of head
Let right hand comfortably hang against back of neck
Repeat with other arm
Butterfly
stretch
While sitting on the ground, bring the soles of the shoes together allowing the
knees to point out to each side
Grasp ankles drawing both heels I as close as possibly but still comfortable
Lean forward slightly and hold position
Glutes Lying flat on back with knees ben and feet on floor
Rest one ankle on top of opposite knee
Reach through legs, gently pull bottom thigh towards chest raising bottom
foot off the ground
Hold stretch and then repeat on other side
Cobra &
Childs
Pose
(back)
Cobra- Lie face-down and lift upper body by pressing elbows and palms into
ground with elbows positioned under shoulders
From cobra childs pose lift the hips of the ground keeping the knees and
palms on the floor, sit backward until butt rests on heels
Calf &
Achilles
Stretch
Brace yourself with arms outstretch at should height against a wall or other
supportive object
Take step back with one leg
Bend front knee while keep back leg straight and heel planted on ground
Lean forward slightly and step farther back to intensify stretch

WEDNESDAY 25
th
(week 1) aerobic capacity & flexibility