This workout was designed for a 50 year old female who wanted to complete the 3 peaks challenge.
Increase weight or reps on the programme to suit your client fitness level.
Warmup | Functional all body warmup
+ step ups or bike pulse raiser for 4 minutes |
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1 | Squats | Pyramid | 1 complete |
Reps | Weight | tempo | |
20 | 15kg | 2-0-2 | |
15 | 17.5kg | 2-0-2 | |
12 | 20kg | 2-0-2 | |
15 | 17.5kg | 2-0-2 | |
20 | 15kg | 2-0-2 | |
2 | Core 1 | Simple set | |
Reps | Weight | tempo | |
A frame situps x 10 reps | Bodyweight | 2-1-2 | |
Upper body press x 10 reps | Bodyweight | 2-1-2 | |
3 |
Deadlift |
Dropset |
2 sets 1 min rest between sets |
Reps | Weight | tempo | |
12 | 20kg | 3-0-1 | |
12 | 15kg | 3-0-1 | |
12 | 10kg | 3-0-1 | |
4 | Core 2 | ||
Plank test | Bodyweight | Target 60 secs | |
5 | Bent over row | Basic | 2 sets |
Reps | weight | tempo | |
15 | 10kg | 3-1-3 | |
6 | Lunge | Exhaust | |
Reps | Weight | tempo | |
Step Lunge x 20 | 20kg | 2-1-2 | |
Step lunge to exhaust | 0kg | 1-0-1 | |
7 |
Circuit |
2 times round |
|
work | rest | ||
Chest press or push up | 30 secs | 20 secs | |
Burpees | 30 secs | 20 secs | |
tricep dip | 30 secs | 20 secs | |
Box jumps | 30 secs | 20 secs | |
Cool Down Full Body stretch with developmental as required Focus on stretching anterior chest/hip flexor/quad. |