Week 5 – Base Building – Thursday

Thursday Upper body

Warm up

5 minutes cardio

3 x 12-15 Reps. External Shoulder Rotations, Lateral Raises

collage_20140302182611461_20140302182701264 (640x640)Lateral Raise (640x640)


3 x 12-15 Reps. (Dumbbell Overhead Press/Upright Row/One Arm Dumbbell Bent Over Row)

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3 x 12-15 Reps. (Push ups/Chest Fly Machine/Reverse Fly Machine)

collage_20140302184141138_20140302184448751 (640x640)


Fartlek Run*: Alternate for 20 minutes

*3 minutes of walking (jogging for experienced)/1 minute of jogging (fast pace for experienced)

Cool Down:

5 minute walk

3 x (20 flutter kicks/20 raised leg crunches/45 second plank)


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