Session 1 lowerbody
Warm up with two sets of ten bodyweight squats, two sets of ten glute bridges and two sets of ten arm swings. Perform exercises 3A and 3B as a superset, which means you complete a set of the first exercise and go straight into the second move without resting. Rest as indicated, then do the first exercise again.
1 SPRINT INTERVALS
SETS 1 REPS 10-15 REST 1MIN Run at 70% of your max speed on the balls of your feet for ten seconds, keeping your chest up and pumping your arms to help generate momentum.
2 BACK SQUAT
SETS 4-6 REPS 5-8 REST 3-4MIN With your feet just wider than shoulder-width apart, rest the bar on the backs of your shoulders. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor. Drive back up through your heels to stand.
3A DUMBBELL LUNGE
SETS 3-4 REPS 10-12 Stand tall, holding a dumbbell in each hand. Keeping your core braced, take a big step forward and lunge until both knees are bent at 90˚. Push off from your front foot to return to the start position. Repeat with your other leg.
3B DUMBBELL SINGLELEG DEADLIFT
SETS 3-4 REPS 8-10 EACH SIDE REST 1-2MIN Stand with a dumbbell in each hand. Raise one foot and bend at the hips to lower the weights, keeping your back straight and core braced, and at the same time extend one leg straight out behind you to target your hamstrings. Return to the start and repeat with the other leg. Alternate sides and keep a slight bend in your standing leg throughout.
4 PULL-UP
SETS 2-3 REPS 6-8 REST 60-90SEC Grasp the bar with an overhand grip, palms facing away from you. Pull up until your chin is over the bar, then lower under control.
5 PLANK/SIDE PLANK
SETS 3 (1 EACH POSITION) TIME 2MIN REST 60-90SEC Perform a plank with your weight on your feet and forearms. Keep your body in line, feet together and elbows under your shoulders. Then perform a side plank. Lie on your side and support your weight with the outside of one foot and your forearm. Keep your legs, torso and head in line, legs together and your upper arm straight up. For the third set, perform a side plank on the other side.