Increase your SPEED!!!
Monday – Wednesday – Friday
Week 1
Lunges 1 X 10
Push ups (on knees if not strong enough) 1 X 10
Two foot calf raises 1 X 10
Bicycles 1 X 15
Cobra (lay on stomach and lift only upper body up with hands behind head.) 1 X 10
Crunches 1 X 15
Week 2
Lunges 1 X 12
Push ups (on knees if not strong enough) 1 X 12
Two foot calf raises 1 X 12
Bicycles 1 X 17
Cobra (lay on stomach and lift only upper body up with hands behind head.) 1 X 12
Crunches 1 X 16
Week 3
Box step ups 1 X 12
Push ups (on knees if not strong enough) 1 X 14
Two foot calf raises 1 X 15
Bicycles 1 X 20
Cobra (lay on stomach and lift only upper body up with hands behind head.) 1 X 14
Crunches 1 X 18
Week 4
Box step ups 1 X 12
Lunges 1 X 8
Push ups (on knees if not strong enough) 1 X 16
Two foot calf raises1 X 17
Bicycles 1 X 22
Cobra (lay on stomach and lift only upper body up with hands behind head.) 1 X 16
Crunches 1 X 20
Week 5 - If strong enough now, do one legged squats, don't do steps up if you do these
One legged squats 1 x 6
Box step ups 1 X 14 (do this if still not strong enough)
Lunges 1 X 10
Push ups (on knees if not strong enough) 1 X 18
One foot calf raises 1 X 10
Superman (lay on stomach and lift upper body up and lower body with hands behind head.) 1 X 15
Crunches 1 X 22
Week 6 - If strong enough now, do one legged squats, don't do step ups if you do these
One legged squats- 1 x 10
Box step ups 1 X 15 (do this if still not strong enough)
Lunges 1 X 12
Push ups (on knees if not strong enough) 1 X 18
One foot calf raises 1 X 10
Superman (lay on stomach and lift upper body up and lower body with hands behind head.) 1 X15
Crunches 1 X 22