Fitness Plan 1
2 mile warm up run steady statepace
Squat to shoulder raise( light weights)..................................3 x 20 reps
Squat thrusts...............................................................................3 x 20 reps
Glute bridge................................................................................3 x 20 reps
Full sit ups...................................................................................3 x 20reps
water stop
1 mile steady state jog
water stop
Squat to shoulder raise( light weights)..................................3 x 20 reps
Squat thrusts...............................................................................3 x 20 reps
Glute bridge................................................................................3 x 20 reps
Full sit ups...................................................................................3 x 20reps
3 x 30 sit ups
cool down
Squat to shoulder raise( light weights)..................................3 x 20 reps
Squat thrusts...............................................................................3 x 20 reps
Glute bridge................................................................................3 x 20 reps
Full sit ups...................................................................................3 x 20reps
water stop
1 mile steady state jog
water stop
Squat to shoulder raise( light weights)..................................3 x 20 reps
Squat thrusts...............................................................................3 x 20 reps
Glute bridge................................................................................3 x 20 reps
Full sit ups...................................................................................3 x 20reps
3 x 30 sit ups
cool down