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The first stage is to build the foundations of anatomical adaptation
ST #1
ST #1
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #2
ST #2
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #3
ST #3
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #4
ST #4
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #5
ST #5
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #6
ST #6
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #7
ST #7
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #8
ST #8
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #9
ST #9
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #10
ST #10
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #11
ST #11
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
ST #12
ST #12
Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Core stability: 12 min (30 sec. work , 30 sec. rest)
Strength Exercise: Follow the image
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)
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