Cycle 4

Training tips: Record your weights to see your progress.

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat
– Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) – For the thighs and the buttocks

Superset: Intermittent Dropouts

– Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

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Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.