Training # 2

Tempo run

Target heart rate:130 - 140 beats per minute

Run duration:40 minutes

Workout importance:High

Workout pointers:High aerobic run. Time to pick up the tempo. Stay close to upper range of target heart rate.



Weight training 1

Description: Lifting adaptation period 1 set of 12 repetitions. 

Power Lateral Pull-Downs
Power Leg Extensions
Power Leg Curls
Bench Press
Squats OR Leg Press
Power Dumbbell Pullover
Bent Over Row
Lunges
Side Lateral Raises
Biceps
Triceps
Calf Raises
Sit-ups
Stretching
Sit-ups
Stretching