Workout for: Emmy Whitmore Workout covering: Running plan with cardio intervals workout Creation date: 02/24/2022 End date: current
Running plan
Running plan for the week: 28th Feb 2022
Monday, Wednesday, Friday
Warm-up: 5 minutes Circuit: ( Run: Fast (4 minutes out and 4 minutes back) Recovery: 2 minutes Set 1: x2 (4 minutes) Step up (40s on 20s rest) + High knees (40s on 20s rest) Set 2: x2 (4 minutes) Lunge to jump (40s on 20s rest) + explosive side hops (40s on 20s rest) Recovery: 2 minutes ) 20 mins each round
Finish with: Run fast (4 minutes out and 4 minutes back)
Cool-down: 7 minutes
Tuesday, Thursday
Running plan outline: Warm-up: 5 minutes dynamic movement Run details: 10 minutes run 4 x 30 seconds strides with 2 mins recovery jog (10 mins) 10 minutes run 4 x 30 seconds strides with 2 mins recovery jog (10 mins) 10 mins easy pace run to finish Cool-down: 5-10 minutes
Saturday
Easy effort jog/walk for about 30-45 minutes
Sunday
Recovery day, with a walk
Strength training exercises, 1
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds I’ve left this in your workout plan, fit this in if you can sometime during the day.
Group progress history
Date
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01/17/2022
1
60 seconds
Initial set
Group 1 Exercise 1 – Lateral step to press to RDL
Movement: Complex full body movement incorporating push,pull,bend and lift, and rotation. Reps: 10 x with weight in left hand, then swap hands for 10 x Sets: 2 Tempo: Weight: 5# Equipment: Dumbbell Base of support: Rest between sets: 60 seconds Comments: Side hop, to overhead press, to RDL, to side hop, to overhed press, to crossover row.
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Exercise progress history
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01/17/2022
10
2
5#
60
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Group 2 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 2 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 2 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Strength training exercises 2
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
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Group 1 Exercise 1 – Step matrix
Movement: Step up, Step side, Step down Reps: 10,10,10 Left and right foot Sets: As many as you feel like doing. Tempo: Step at a reasonable pace. Weight: 5# in each hand Equipment: Dumbbells Base of support: Rest between sets: 30 seconds Comments:
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Group 3 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 3 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 3 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 4
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
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Initial set
Group 4 Exercise 1 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 4 Exercise 4 – Name
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Exercise group 5
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
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Group 5 Exercise 1 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 5 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise group 6
Times to complete the group: 1 Rest between groups or group repeats: 60 seconds
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Group 6 Exercise 1 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 6 Exercise 2 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Group 6 Exercise 3 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
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Exercise progress history
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Group 6 Exercise 4 – Name
Movement: Reps: Sets: Tempo: Weight: Equipment: Base of support: Rest between sets: Comments:
