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  • Routine 1

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    The training document outlines a full body workout split into warm-up, strength, and cardio sections. The 6 minute warm-up includes running drills and body weight exercises. The 24 minute strength section consists of exercises like deadlifts, squats, and pushups performed for 60 seconds each with 20 second rest periods over 3 rounds. The 22 minute cardio section includes exercises like marching, jogging, and jumps performed at 60-65% intensity for 90 seconds each with rest between rounds. The 9 minute cool-down focuses on static stretching of major muscle groups.

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    routine 1

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    The training document outlines a full body workout split into warm-up, strength, and cardio sections. The 6 minute warm-up includes running drills and body weight exercises. The 24 minute strength section consists of exercises like deadlifts, squats, and pushups performed for 60 seconds each with 20 second rest periods over 3 rounds. The 22 minute cardio section includes exercises like marching, jogging, and jumps performed at 60-65% intensity for 90 seconds each with rest between rounds. The 9 minute cool-down focuses on static stretching of major muscle groups.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    41 views1 page

    Routine 1

    Uploaded by

    api-533964565
    The training document outlines a full body workout split into warm-up, strength, and cardio sections. The 6 minute warm-up includes running drills and body weight exercises. The 24 minute strength section consists of exercises like deadlifts, squats, and pushups performed for 60 seconds each with 20 second rest periods over 3 rounds. The 22 minute cardio section includes exercises like marching, jogging, and jumps performed at 60-65% intensity for 90 seconds each with rest between rounds. The 9 minute cool-down focuses on static stretching of major muscle groups.

    Copyright:

    © All Rights Reserved
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    of 1

    TRAINING

    EXERCICE TIME/REPETITIONS
    Run speed number 2 50’’
    Run speed number 3 10’’
    Run speed number 2 + butt kickers 50’’
    WARM-UP (6 mins)

    Run speed number 2 + diagonal jumps 50’’


    Run speed number 2 + high kicks 50’’
    Run speed number 1 (recovery time) 20’’
    Run speed number 2 + arms stretch 50’’
    Run speed number 3 10’’
    Run speed number 2 50’’
    Run speed number 1 (recovery time) 20’’
    Deadlifts (backpack with books) 60’’
    x3 times
    Recovery time 20’’
    Squats 60’’
    STRENGTH (24 mins)

    x3 times
    Recovery time 20’’
    Push ups 60’’
    x3 times
    Recovery time 20’’
    Burpees 60’’
    x3 times Recovery time 20’’
    Planks 60’’
    x3 times
    Recovery time 20’’
    Sit-ups 60’’
    x3 times
    Recovery time 20’’
    Marching in place (60%) 1:30’’
    x3 times
    CARDIO (22 mins)

    Recovery time 20’’


    x3 times Jogging in place (60%) 1:30’’
    Recovery time 20’’
    x3 times Small jumps (65%) 1:30’’
    Recovery time 20’’

    x3 times
    Squat jumps (65%) 1:30’’
    Recovery time 20’’
    Standing quadriceps stretch - quadriceps 1:30’’
    COOL-DOWN (9 mins)

    Head-to-knee forward bend (sitting)– erector spinae + 1:30’’


    hamstrings
    Standing forward bend (standing) + hamstrings 1:30’’
    Shoulder small turns - traps 1:30’’
    Cat cow – lats + erector spinae 1:30’’
    Child’s pose – lats + erector spinae 1:30’’

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