After every exercise/work out there is a short 1-3min break (interval training)
Work out
time will be 60mins: Double lessons 100mins (- 20mins for
changing)= 80mins.
Work out time will be 30mins: Single lessons 50mins (- 15mins for changing)= 35mins.
20 extra minutes during double lessons will be used to update blog for single and doubles.
Day 1: September 3 - double lesson (60 mins workout + 20 mins blog progress)
5 mins Free style flexibility body exercises such as:
Work out time will be 30mins: Single lessons 50mins (- 15mins for changing)= 35mins.
20 extra minutes during double lessons will be used to update blog for single and doubles.
Day 1: September 3 - double lesson (60 mins workout + 20 mins blog progress)
5 mins Free style flexibility body exercises such as:
1 min break
10 mins twisting upper body (for waist impact) Go at a steady
pace
Be in
neutral position (shoulder legs apart) and only twist your torso, right to
left, left to right, back and forth. Have your hands by your chest and move
them as you twist.
2 mins break
10 mins walking up and down the stairs
3 mins break
12 mins cycling in the fitness centre
2 mins rest
12 mins cycling resume in the F.C
Finish with 2 mins stretching
Total time for rests: 8 mins Work on blog for 20 mins
10 mins walking up and down the stairs
3 mins break
12 mins cycling in the fitness centre
2 mins rest
12 mins cycling resume in the F.C
Finish with 2 mins stretching
Total time for rests: 8 mins Work on blog for 20 mins
Day 2:
Wednesday, September 9 - single lesson (30mins workout)
5 mins Free style flexibility body exercises such as:
5 mins Free style flexibility body exercises such as:
1 min break
10 mins twisting upper body (for waist impact) go at a steady pace
10 mins twisting upper body (for waist impact) go at a steady pace
Be in
neutral position (shoulder legs apart) and only twist your torso, right to
left, left to right, back and forth. Have your hands by your chest and move
them as you twist.
2 mins break
10 mins walking up and down the stairs
1 min break
Finish with 1 mins stretch (you do any stretches or previous ones)
Total time for rests: 4 mins
10 mins walking up and down the stairs
1 min break
Finish with 1 mins stretch (you do any stretches or previous ones)
Total time for rests: 4 mins
Day 3:
Thursday, September 10 - double lesson (60 mins workout + 20 mins blog
progress)
Do Pilates for 30mins:
Do Pilates for 30mins:
https://www.youtube.com/watch?v=vv1q-jpa5uM
5 mins
break
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
2 mins break
10 mins cycling in the fitness center
1 mins rest
10 mins cycling resume in the F.C
Finish with 2 mins stretching
Total time for rests: 8 mins Work on blog for 10 mins for today and the 9th
Day 4: Tuesday, September 15 - double lesson (60 mins workout + 20 mins blog progress)
10 mins cycling in the fitness center
1 mins rest
10 mins cycling resume in the F.C
Finish with 2 mins stretching
Total time for rests: 8 mins Work on blog for 10 mins for today and the 9th
Day 4: Tuesday, September 15 - double lesson (60 mins workout + 20 mins blog progress)
5 mins Free
style flexibility body exercises such as:
1 min break
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
2 mins break
10 mins walking up and down the stairs
2 mins break
10 mins cycling in the fitness center
2 mins rest
15 mins do Pilates: https://www.youtube.com/watch?v=89V7RR7vHjk
Finish with 2 mins non stop skip rope
Total time for rests: 7 mins Work on blog for 20 mins and check weight and waist size at home.
10 mins walking up and down the stairs
2 mins break
10 mins cycling in the fitness center
2 mins rest
15 mins do Pilates: https://www.youtube.com/watch?v=89V7RR7vHjk
Finish with 2 mins non stop skip rope
Total time for rests: 7 mins Work on blog for 20 mins and check weight and waist size at home.
Day 5:
Monday, September 21 - single lesson (30mins workout)
5 mins Free style flexibility body exercises such as:
5 mins Free style flexibility body exercises such as:
1 min break
10 mins twisting upper body (for waist impact) go at a steady pace
10 mins twisting upper body (for waist impact) go at a steady pace
Be in
neutral position (shoulder legs apart) and only twist your torso, right to
left, left to right, back and forth. Have your hands by your chest and move
them as you twist.
2 mins break
10 mins walking up and down the stairs
1 min break
Finish with 1 mins stretch (you do any stretches or previous ones)
Total time for rests: 4 mins
Day 6: Tuesday, September 22 - double lesson (60 mins workout + 20 mins blog progress)
5 mins Free style flexibility body exercises such as:
1 min break
Finish with 1 mins stretch (you do any stretches or previous ones)
Total time for rests: 4 mins
Day 6: Tuesday, September 22 - double lesson (60 mins workout + 20 mins blog progress)
5 mins Free style flexibility body exercises such as:
1 min break
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
2 mins break
10 mins walking up and down the stairs
2 mins break
10 mins cycling in the fitness center
2 mins rest
15 mins do Pilates: https://www.youtube.com/watch?v=89V7RR7vHjk
Finish with 2 mins non stop skip rope
Total time for rests: 7 mins Work on blog for 20 mins for today and the 21st
10 mins walking up and down the stairs
2 mins break
10 mins cycling in the fitness center
2 mins rest
15 mins do Pilates: https://www.youtube.com/watch?v=89V7RR7vHjk
Finish with 2 mins non stop skip rope
Total time for rests: 7 mins Work on blog for 20 mins for today and the 21st
Day 7:
Tuesday, October 6 - double lesson, LAST DAY (40 mins
workout + 20 mins blog progress)
15 mins do
Pilates: https://www.youtube.com/watch?v=89V7RR7vHjk
1 min break
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
1 min break
10 mins twisting upper body (for waist impact) Go at a steady pace. Be in neutral position (shoulder legs apart) and only twist your torso, right to left, left to right, back and forth. Have your hands by your chest and move them as you twist.
2 mins break
10 mins walking up and down the stairs
2 mins break
2 mins break
Work on
and finalize blog for rest of the class (40mins) check final weight and waist size at home.
Total
time for rests: 5 mins
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