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December 11, 17

Spring 8 week training program

Now that winter is over it is time to get your training back on track and detox from the damage winter always causes. Here is a spring workout to shake things up and get the ball rolling again. If you have been fighting the winter flu or just feeling a little under the weather please make sure to use of our in house Detox Box (red light sauna).

* Weight training days are grouped in 3 exercisers/tri sets. Perform each exercise in the tri set once then rest 60sec before starting the next set. Once completed the 3 or 4 sets move onto the next exercise tri sets. 1A, 1B and 1C x 3-4 sets then 2A 2b 2c and so on.

Day 1.

Exercise Wk 1

2

3

4

5

6

7

8

1A Squat 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1B Glute bridge (Feet on fitball) 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
1C Fitball sit ups 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Power band crab walks 3×20 steps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2B DB thrusters 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C DB farmers walks 3x 20m 3x20m 3x30m 3x30m 4x40m 4x40m 4x50m 4x50m
3A KB Sumo Deadlifts 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B DB sumo squats 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3C Plank 3x60sec 3x60sec 3x75sec 3x75sec 4x90sec 4x90sec 4x2min 4x2min
4A Walking Lunge 3×20 steps 3×20 steps 3×20 steps 3x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps
4B KB swings 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps
4C Leg lowers 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps

Day 2.

Exercise Wk 1

2

3

4

5

6

7

8

1A Push ups 3×15 reps 3×15 3×20 3×20 4×25 4×25 4×30 4×30
1B DB side raisers 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1C Hanging knees raise 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Seated DB Shoulder press 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2B DB Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C Mt climbers 3x 30sec 3×30 3x40m 3x40m 4x50sec 4x50sec 4x60sec 4x60sec
3A Renegade Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B Burpees 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
3C Sit ups 3×20 3×20 3×20 3×20 4×25 4×25 4×25 4×25
4A Bench Dips 3×15 reps 3×15 3×15 3x 15 4x 15 4x 15 4x 15 4x 15
4B DB curl + press 3×15 reps 3×15 reps 3×12 reps 3×12 reps 4×10 reps 4×10 reps 4×8 reps 4×8 reps
4C Cable twists 3×20 reps(each side) 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps

Day 3. Burn baby burn

Warm up – 1km run/jog depending on fitness level, Then

Warm up drills, repeat 2 times

– 60 sec walking lunges, then hip flexor stretches

– 60 sec skipping, then stretch your calfs

– 60 sec high knees, then stretch quads

– 60sec heel flicks/butt kicks, then stretch hamstrings

– 60 sec 10m shuttle runs

Workout:

1 – 5 x 40m sprints, rest 30 sec between

2. 5 x 75m sprints, rest 60 sec between

3. 5 x 100m sprints, rest 90 sec between

Day 4. Rest Day

Day 5. Body Weight Full Body circuit

3-4 rounds of 45 sec on 15 sec rest

1. Stationary bike

2. Bench hop overs

3. Step ups (left leg)

4. Steps up (Right leg)

5. Dead ball slams

6. Skipping

7. Hand release push ups

8. Ring or TRX rows

9. Russian twists

10. Burpees

Day 6.

Long slow cardio day. Get outside and go for a bike ride, swim, hike anything that you enjoy that gets you moving and enjoying the beautiful spring weather.

TAGS #Fitness #fullbody workout #group fitness #resistance training #weight training

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