PROGRAMME A

Exercise

Time

Level

Notes

TREADMILL

5 min

Mod.

Mod. Incline

ROWER

5 min

5-6

< 2:20/500m

CYCLE

5 min

5-6

> 65rpm

Ball Crunches

2

15

Ball Rev. Extens

2

10

D/B Squats

2

15

TREADMILL

5 min

Mod.

Mod. Incline

ROWER

5 min

5-6

< 2:20/500m

CYCLE

5 min

5-6

> 65 rpm

Ball Stretches & General Stretches (15 mins)

PROGRAMME B

Exercise

Time

Level

Notes

ROWER

8 min

5-6

< 2:20/500m

D/B Squats

2

15

Alternat. Lunges

2

20

TREADMILL

8 min

Hard

Fast walk

Ball Push ups

2

10

Tubing Dbl Row

2

15

CYCLE

8 min

Int'vals

1:00 ^/1:00rest

Hip Extension

2

15

Ball Crunches

2

15

Ball Stretches & General Stretches (15 mins)

PROGRAMME C

Time

Level

Notes

TREADMILL

7 min

Mod.

Warm up

ROWER

7 min

5-6

< 2:20/500m

Ball D/B Press

2

15

Tube Sing. Row

2

15

CYCLE

7 min

5-6

> 65 rpm

ROWER

7 min

5-6

< 2:20/500m

Lateral Ball Roll

2

10

Ball Crunches

2

15

Opp. Arm/leg lift

2

20

Ball Stretches & General Stretches (15 mins)

PROGRAMME D

Exercise

Time

Level

Notes

T' MILL RUN

30 min

Mod.

Ball Crunches

2

10 <

Hip Extension

2

10

Ball Push Ups

2

10 ^

Tubing Dbl Row

2

15

D/B Squats

2

15

Alternat. Lunges

2

20 ^

Tube Bicep Curl

2

15

Back Extension

2

10 >

Ball Stretches & General Stretches (15 mins)