Personal trainer for the Great Limerick Run
Exercise Advice
Stage 1 - Muscle Endurance Circuits
The program is built into a number of stages. Stage 1 takes two weeks it is called the Muscle Endurance Stage. The exercises here are designed to be completed in a 45min -60 min session.
| Exercise | Sets | Reps/Rest | Start Weight | Week1 | Week2 |
|---|---|---|---|---|---|
| Skipping | 2min | For your own record | |||
| Dumbell cleans | 3 | 45sec,15reps,12reps | |||
| Ball Squat | 3 | 45sec,15reps,12reps | |||
| Alternate Lunges | 3 | 45sec,15reps,12reps | |||
| Continuous jump Squats | 3 | 45sec,15reps,12reps | |||
| Calf Raises | 3 | 45sec,15reps,12reps | |||
| Burpes | 3 | 45sec,15reps,12reps | |||
| Treadmill/Jog | 5min,Hr<80 | ||||
| Abs (crunches) | 1 | 15sec (total 75 secs) | |||
| Plank | 1 | 45sec | |||
| Bicyles | 1 | 30secs | |||
| Oblique Oblique twists | 1 | 30secs |
