Session 11 Day 9

45:15 work/rest

1
Sets:
Weight:
Reps:
Time: 45 min.
Distance:
Intensity: 9
Warm up and prepare space. Timed training today to get heart rate up. Set 1 exercises 1-4 completed 2 times. Work :45 rest :15.
2
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
3
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15. each leg
4
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
5
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
set 2 exercises 5-8 completed 2 times. Work :45 rest :15. each side
6
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
7
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
8
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
9
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Set 3 exercises 9-12 completed two times. Work :45 rest :15.
10
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
11
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
12
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
13
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15. Set 4 exercises 13-16 completed 2 times.
14
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15.
15
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
Work :45 rest :15. After 2nd completion, rest, cool down and stretch.
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Created By Terri Fox

Fitness Instructor, Personal Trainer

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.