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 
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.