Home Circuit Training
25 press ups
25 crunches
25 v-crunches
30 leg raises
30 hyper extensions
10 Tricep dips
Circuit Training (Weights)
Adjust weights according to your comfort zone you dont want to be lifting to heavy weight the trick is building core strength it helps with your running.
20-Bench Press
20-Bicep Curls
15-Pull downs (triceps)
15-Shoulder press
A circuit is all the above should take about 45 mins in the first 2 weeks you dont need to do the circuit to above numbers just do the best you can.
Right now you know the cicuits, time to see the program you will need to have commitment to do this and eat the right food.
WEEK 1
MONDAY
10 Mins on Rowing or Bike Machine
1 Circuit
1.5 Mile best effort (record time)
TUESDAY
10 Mins on Rowing or Bike Machine
1 Circuit
20 lengths of swimming pool (25m per length)
WEDNESDAY
10 Mins on Rowing or Bike Machine
1 Circuit
3 Mile run (easy pace) Record time
THURSDAY
10 Mins on Rowing or Bike Machine
1 Circuit
20 lengths swimming
FRIDAY
10 Mins on Rowing or Bike Machine
1 Circuit
Hill sprints (find a reasonable hill and sprint balls out for 15 sec up then jog back down, take a min break and do again) repeat till you have done 30mins
SATURDAY
1 Home circuit (NO WEIGHTS)
30 Mins cycling
Night on town
lolSUNDAY
REST DAY
DONT DO ANYTHING
WEEK 2
MONDAY
10 Mins on Rowing or Cross Trainer
1 Circuit
1.5 Mile best effort (record time)
TUESDAY
10 Mins on Rowing or Cross Trainer
1 Circuit
20 lengths of swimming pool (25m per length)
WEDNESDAY
10 Mins on Rowing or Cross Trainer
1 Circuit
3 Mile run (medium pace) Record time
THURSDAY
10 Mins on Rowing or Cross Trainer
1 Circuit
20 lengths swimming
FRIDAY
10 Mins on Rowing or Cross Trainer
1 Circuit
Hill sprints for 30 mins
SATURDAY
1 Home circuit (NO WEIGHTS)
30 Mins cycling
SUNDAY
REST DAY
DONT DO ANYTHING
WEEK 3
MONDAY
15 Mins on Rowing or Bike Machine
2 Home Circuits with only 1 set with weights
1.5 Mile best effort (record time, should be seeing improvements)
TUESDAY
15 Mins on Rowing or Bike Machine
2 Home Circuits with only 1 set with weights
25 lengths of swimming pool (25m per length)
WEDNESDAY
15 Mins on Rowing or Bike Machine
2 Home Circuits with only 1 set with weights
3 Mile run (best effort) Record time
THURSDAY
15 Mins on Rowing or Bike Machine
2 Home Circuits with only 1 set with weights
25 lengths swimming
FRIDAY
15 Mins on Rowing or Bike Machine
2 Home Circuits with only 1 set with weights
Hill sprints (sprint uphill for 15sec etc)
SATURDAY
2 Home circuit (NO WEIGHTS)
30 Mins cycling
SUNDAY
1 Home circuit
WEEK 4
MONDAY
20 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
1.5 Mile best effort (record time)
TUESDAY
20 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
25 lengths of swimming pool (25m per length)
WEDNESDAY
20 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
3 Mile run (best effort) Record time
THURSDAY
20 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
25 lengths swimming
FRIDAY
20 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
Hill sprints (sprint uphill for 15sec etc)
SATURDAY
2 Home circuit (NO WEIGHTS)
45 Mins cycling
SUNDAY
1 Home circuit
WEEK 5
MONDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
1.5 Mile best effort (record time)
TUESDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
25 lengths of swimming pool (25m per length)
WEDNESDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
3 Mile run (best effort) Record time
THURSDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
25 lengths swimming
FRIDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
5 Mile Run (easy pace) record time
SATURDAY
2 Home circuit (NO WEIGHTS)
Do 20 lengths swimming with 5mine tredding water
SUNDAY
1 Home circuit
WEEK 6
MONDAY
20 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
2 Mile best effort (record time)
TUESDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
25 lengths of swimming pool (25m per length) 5 mins tredding water
WEDNESDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
3 Mile run (best effort) Record time
THURSDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
25 lengths swimming 5 mins tredding water
FRIDAY
20 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
5 Mile Run (medium pace) record time
SATURDAY
2 Home circuit (NO WEIGHTS)
Do 25 lengths swimming with 5min tredding water
SUNDAY
2 Home circuits
WEEK 7
MONDAY
30 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
2 Mile best effort (record time)
TUESDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
30 lengths of swimming pool (25m per length) 5 mins tredding water
WEDNESDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
3 Mile run (best effort) Record time
THURSDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
30 lengths swimming 5 mins tredding water
FRIDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
5 Mile Run (Best Effort) record time
SATURDAY
2 Home circuit (NO WEIGHTS)
Do 30 lengths swimming with 5min tredding water
SUNDAY
2 Home circuits
WEEK 8
MONDAY
30 Mins on Rowing or cross trainer
2 Home Circuits with only 1 set with weights
3 Mile best effort (record time)
TUESDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
30 lengths of swimming pool (25m per length) 10 mins tredding water
WEDNESDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
3 Mile run (best effort) Record time
THURSDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
30 lengths swimming 10 mins tredding water
FRIDAY
30 Mins on Rowing or bike machine
2 Home Circuits with only 1 set with weights
5 Mile Run (Best Effort) record time
SATURDAY
2 Home circuit (NO WEIGHTS)
Do 30 lengths swimming with 10min tredding water or 45mins worth of hill sprints
SUNDAY
REST
Ok so this is a decent progression plan for any one joining the regiment gunners, it does require alot of effort put in but if you think your gonna get it easy in TG think again if you complete this repeat weeks 7-8 and beleive me you will be fit enoough.
The reason i have been saying record your time is because you will see improvements in your run time try writing in a diary on calender, eat the right foods and dont give up thats all i think oh and yeh i nearly forgot buy some decent running shoes (£60-£100) they will ensure injury free workouts.
Hope this helps Some one,
my pgac is on 11/05/2009 Im ready
