Plan 1:

Monday

Primal Essential Movements, Session 1 for the week. Lifting Heavy things, in this case your body and body weight, which is extremely efficient and effective. 

Once we have established your base level for each of these movements I will set your goals for each set of these exercises.  The Mastery Level – which is the ultimate goal you will stride for – is 50 push-ups, 12 pull-ups, 50 squats,  

2 minute plank. You should eventually be able to repeat this set 2-3 times. 

Your starting point may look more like this. 

Routine:

  • 20 push-ups
  • 4 pull-ups
  • 30 squats 
  • 30 second plank

Repeat 3 times with 3 minute interval between sets. 30 seconds interval between each exercise. 

Tuesday

30 Minute Aerobic Cardio Workout, morning or noon. Jogging, biking (indoor or outdoor), rowing, or walking etc. Keeping your heart rate steady at 180 minus your age. Wear Heart Rate Monitor. 

Flexibility or low impact class such as Yoga or walking for 60 minutes. 

Wednesday

1 Hour Aerobic Cardio Workout. Jogging, biking (indoor or outdoor), rowing, or walking etc. Keeping your heart rate steady at 180 minus your age. Wear Heart Rate Monitor.

Thursday

High Intensity Sprint Session: 

The sprint sessions are to be short and intense and should not be longer than about 30 minutes in duration, including warm up, sprints, and warm down followed by static stretching. Keeping the right form and keeping the sprints focused and intense is very important. You must be able to complete each sprint with equal intensity of 90% to 100% full out capacity. The aim in the first week is to complete 6 x 60 yard dashes (or on a stationary bike 30 second sprints). If you feel you are coming off form and are struggling after the 3rd sprint for example then it is time to call it a day, cool down by walking and then stretch. You do not want to push yourself too hard, especially in the beginning and you do not want to feel like you are struggling. Don’t get me wrong, it should be tough and you have to feel the burn and it will be hard. But you need to be able to complete the distance in equal or similar time for each sprint for the sprint session to be effective. 

Routine:

  • Warm up with 5 – 10 minute gentle jog or bike. 
  • Perform 5 – 10 minutes of dynamic stretches (not static), utilising all muscle groups and getting your body & mind      ready for the intense workout it is about to receive. 
  • 60 yard dash or 30 second stationary bike sprint. 
  • Walk back slowly to starting line, taking approximately  minutes to lower heart rate 
  • Repeat 6 times.
  • When sprints completed, warm down with 5 minutes walking and 10 minutes static stretches of thighs, calves, lower back and higher back as well as core.
Friday

1 Hour Aerobic Cardio Workout. Jogging, biking (indoor or outdoor), rowing, or walking etc. Keeping your heart rate steady at 180 minus your age. Wear Heart Rate Monitor.

Saturday

Primal Essential Movements, Session 2 for the week. 

Routine:

  • 20 push-ups
  • 4 pull-ups
  • 30 squats 
  • 30 second plank

Repeat 3 times with 3 minute interval between sets. 30 seconds interval between each exercise. 

Flexibility or low impact class such as Yoga or walking for 60 minutes.

Sunday

Complete rest. Walking or relaxing swimming or any other such fun exercise or past time is goo, but keep it low key. 

Pushups

Pullups Assisted

Squats

Planks

Pullups

Handstand with Pushups

Wallsit