Day
\n[day_number]<\/p>\n
Full body strength training + Cardio
\nCycle 4
\nTraining tips: Record your weights to see your progress.<\/p>\n
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)<\/p>\n
Full body strength training<\/p>\n
Warm-up program:
\n3 rounds, perform each exercise for 60 seconds
\n1) Jumping rope
\n2) Jumping Jacks<\/p>\n
Mobility:
\nEach exercise 10 repetitions
\n1) Walkout with Legs Stretched & amp; Upper body rotation
\n2) Plank lung with upper body rotation<\/p>\n
Main Training:
\n3 rounds, perform each exercise for 60 seconds
\n1) Each exercise 2 sets and 15 repetitions
\na) Set pause: 40 seconds
\nb) After the exercise: 60 second pause then continue with the next exercise
\n2) Front knee bend with barbell
\nA)- Full body exercise, primarily for the body parts: thighs and buttocks
\nSuperset: Bound Squat
\n– Explosive force, primarily for the body parts: thighs
\n3) Cross lifting with barbell:
\na) – For the thighs and the buttocks
\nSuperset: Intermittent Dropouts<\/p>\n
– Explosive force, primarily for the body parts: thighs<\/p>\n
Treadmill settings with distances and pauses for your sprints:
\nA.) 400m 10% slope -> 2 minute break
\nB.) 400m 3% slope -> 2 minute break
\nC.) 200m 10% slope -> 2 minute break
\nD.) 200m 5% slope -> 2 minute break
\nE.) 100m 10% slope -> 2 minutes break
\nF.) 400m 1% slope<\/p>\n
Tip: Record your speed at each sprint so you have motivation for the next unit.<\/p>","protected":false},"author":1,"featured_media":0,"template":"","format":"standard","meta":[],"training-plans-category":[],"training-plans_tag":[],"class_list":["post-1165","training-plans","type-training-plans","status-publish","format-standard","hentry"],"yoast_head":"\n