2/5,2/6,2/7

Wednesday and Friday

10 minute run
3*15 pushups
6 minute ab circuit

3*20 curls
3*20 weighted tricep
3*15 weighted bar

3*15 weighted sit up
3*15 ab machine

3*15 squats
3*15 leg press
3*15 abductors and adductors
3*15 calves

Thursday

Week 1 Day 2

4*300m fast
2*100m fast
2*100m full

3*20 weighted lunge