BS7 Sports & Fitness Club - Exercise Programmes
Advanced CV and Circuit Programme
Warm up
5 Min cycle level 6 RPM 70 – 80
Dynamic Stretch
Treadmill
0.0 – 0.5km incline 0.5 speed 12.0kph
0.5 – 1.0km incline 1.0 speed 12.5kph
1.0 – 1.5km incline 1.5 speed 13.0kph
1.5 – 2.0km incline 2.0 speed 13.5kph
3 min rest
0.0 – 0.5km incline 0.5 speed 15.0kph
0.5 – 1.0km incline 1.0 speed 14.5kph
1.0 – 1.5km incline 1.5 speed 14.0kph
1.5 – 2.0km incline 2.0 speed 13.5kph
Superset Circuit
20 reps of each exercise, 30 seconds rest between each group.
3 minutes rest before repeating circuit.
DB Woodchop
Alternate leg squat thrust x 20 each leg
Barbell Clean and press
DB shoulder press
DB upright row
Inclined chin up’s
Squat to parallel
Lunge x 20 each leg
Step ups x 20 each leg
Press ups
DB chest press
Cable boxing
Core
4 sets of 10 reps abdominal crunches off the swiss ball
2 sets linear
1 set rotation to each side
Cool down
5 minutes on bike
Stretch