Jog

1 x 10:00

Heroic Warm-up

1 x 5:00

Shoulder Step Ups

2 x 20

Push-Up

2 x 15

Bench Press

3 x 15

Bent Over Row

3 x 15

DB Shoulder Press

3 x 15

Barbell Bicep Curl

3 x 15

Tricep Pushdown

3 x 15

Crunches

3 x 20

Prone Neck Extension

20, 30

Cooldown and Stretching:

1)Slow Jog: slow jog for 5 minutes. 2)Static Stretching: a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.

Cardiovascular Training

1 x 40:00 @ 6

Cooldown and Stretching:

a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.

Cardiovascular Training

1 x 10:00

Bloom Dynamic Warm up

Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist

Weight Training Circuit 1 (WTC1)

Perform 3 Sets of the Following Circuit. Rest 15-30 seconds between exercises in the circuit Rest 3 minutes between sets Dumbell Bench Press - MAX in 1 minute Pull Ups - MAX in 1 minute Dumbell Push Press - MAX in 1 minute Bent Over Reverse Fly - MAX in 1 minute Crunches - MAX in 1 minute Dumbell Lateral Raises - MAX in 1 minute Running - 3 minutes @ 90% of MAX

BloomFit Cooldown

perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch

Heroic Warm-up

Glute Bridge

2 x 20

Reverse Lunges

2 x 15

Back Squat

3 x 15

Lying Leg Curl

3 x 15

Calf Raise

3 x 15

Straight Leg Deadlift

3 x 15

Crunches

3 x 20

Prone Neck Extension

20, 30

BloomFit Cooldown

perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch

Bloom Dynamic Warm up

Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist

Fitness Program 2 (FP2)

Any cardiovascular Training ; Bicycle, Treadmill, Rowing, Road Running, Swimming. Perform 15 Sets of the following: 1) 1 minute at 80-90% 6 of maximal effort 2) 1 minute at 35-45% of maximal effort .

Cooldown and Stretching:

a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.

Cardiovascular Training

1 x 10:00

Bloom Dynamic Warm up

Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist

Perform 3 Sets of the Following Exercises as a Circuit: 1) Front Squat - MAX in 1 minute 2) Push - Ups - MAX in 1 minute 3) Reverse Lunges - MAX in 1 minute 4) Russian Twist - MAX in 1 minute 5) Calf Raises - MAX in 1 minute 6) Straight Leg Deadlifts - MAX in 1 minute 7) Cycling/Rowing/Running - 3 min @ 90% of max

Cooldown and Stretching:

1)Slow Jog: slow jog for 5 minutes. 2)Static Stretching: a)Hamstring Stretch: Seated or standing hamstring stretch, holding for 20-30 seconds each leg. b)Quad Stretch: Standing quad stretch, holding for 20-30 seconds each leg. c)Calf Stretch: Calf stretch against a wall or using a curb, holding for 20-30 seconds per leg. d)Upper Body Stretches: rhomboid stretch holding for 20-30 seconds each arm.