Week 1
Please note that it is advised to have 1 break day between each session you do in order to ensure recovery and muscle growth
Session 1
In the first video of the workout course the aim is to test your overall fitness and allow for you to understand your running abilities. In order to push yourself make sure to only stop during designated breaks to make the most out of the workouts.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - Oats (Carbs), Bananas (Potassium), Yoghurt (Protein), Eggs (Protein).
Lunch - Potatoes (potassium), Broccoli (Vitamin C), Chicken (Protein).
Dinner - Spinach/Kale salad (Vitamin E, Magnesium), Sweet potato chicken stew (Carbs, Protein).
Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.
Workout Plan (Click to Drop Down)
Session 2
In the second session of the workout course you will be working on progressive overload. This will allow you to increase your anaerobic ability's and push you to you limits.
Nutritional Plan (Advised)
Advised Meals:
Breakfast - Toast with eggs (Protein/Carbs).
Lunch - Egg fried rice with carrot (Protein/Carbs/Fiber).
Dinner - Spicy salmon and noodle soup (Omega 3, Carbs).
Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.
Workout Plan (Click to Drop Down)
Session 3
In the third installment of the workout plan you will be working on sprints in order to increase you muscular strength and overall speed. In this video we will be going over
Nutritional Plan (Advised)
Advised Meals:
Breakfast - 2 Hard boiled eggs (Protein), Peach yoghurt (Antioxidants, Vitamin C).
Lunch - Mozzarella & Tomato salad (Potassium, Vitamin B7, Fiber).
Dinner - Whole grain pasta with tomato sauce (Fiber, Vitamin C, Carbs)
Please Note: Use this website in order to find out the calorie intake you need each day in order to maintain your weight or go into deficit if you wish to lose weight. Match the amount of food you take in from the advised meals to the amount of calories to reach your fitness goals.
Workout Plan (Click to Drop Down)
