Plan : Week 1 2011

Monday : Rest

Tuesday : Spinning and Abs (M&F hers pg 45 Abs workout Jan / Feb 2011)3 x 25 reps
Lying Leg Raise
Crunch
Vertical Bench Knee Raise

Wednesday : 5k Interval and Weights

Upper Body following pg 39 Thursday Workout and Lower Body following pg 43 of M&F hers Jan / Feb 2011.

3sets x 15 reps performed as a circuit
Upper Body : Dumb bells

1, Dumb bell Incline Flye
2, Dumb bell Pullover
3, Dumb bell Bent over Row
4, Dumb bell over head press
5, Dumb bell Lateral Raise
6, Dumb bell Lying Tricep Extension
7, Standing Dumb bell Curl

3 sets x 20rep performed as a circuit
Lower Body Workout

1, Bench Step up
2, Box Jump
3, Lunge Jump
4, Travelling Jump Squat
5, Standing Calf Raise
6, Seated Calf Raise

Thursday : 10k and Abs ( see Tuesday Ab workout)

Friday : PT

Saturday : Rest

Sunday : 14 miles