THE TRAINING SCHEDULE

TRAINING GUIDE THE TRAINING SCHEDULE THE SAND PIT TRAINING CAMP WILL GET YOU IN TIP TOP SHAPE IN ORDER TO HELP YOU PUSH THROUGH THE CHALLENGE. This...
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TRAINING GUIDE

THE TRAINING SCHEDULE

THE SAND PIT TRAINING CAMP WILL GET YOU IN TIP TOP SHAPE IN ORDER TO HELP YOU PUSH THROUGH THE CHALLENGE. This will be done through challenging yet simple exercises which will get your muscles scorching and body yearning for more. Each muscle will be be tested until exhaustion, preparing you for the toughest Sand Pit obstacles.

THE WORKOUTS ARE DESIGNED TO IMPROVE YOUR OVERALL STRENGTH AS WELL AS YOUR ENDURANCE, BOTH OF WHICH YOU WILL NEED TO COMPLETE THE SAND PIT. We have also designed the workouts so that you can do them anywhere, no gym membership or weights necessary.

WE HAVE DESIGNED WORKOUTS THAT WILL SUIT ALL LEVELS OF FITNESS

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The Sand Pit Newbies

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The Sand Pit Average Joes /////// The Sand Pit Extremists The Core Exercises

The core exercises are designed to strengthen and sculpt all your core muscles in order to take on some of the physical challenges at The Sand Pit

ALL YOU NEED IS A PAIR OF SHOES, TOWEL, STOPWATCH, WATER BOTTLE.

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The HIIT Exercises

(High Intensity Interval Training)

The HITT exercisesforces the body out of the comfort zone, yielding speed and fitness, molding you into a unstoppable cardio. Be sure to maintain the sprint speed for the entire specified duration.

THE SAND PIT NEWBIES

1

HIIT Exercise

/ Week

1

Core Exercise

/ Week

Warm Up / 5min

Before any exercise do a 5 minute warm up to get your muscles loosed up.

CARDIO EXERCISE Speed

Time: 15min 0m - 5:00m

Warm up, light jog

5:00m – 5:30m

Sprint

5:30m – 7:00m

Jog

7:00m – 7:30m

Sprint

7:30m – 10:00m

Jog

10:00m – 10:30m

Sprint

10:30m – 13:00m

Jog

13:00m – 13:30m

Sprint

13:30m – 15:00m

Cool down, light jog

CORE EXERCISE

Warm Up / 5min

1 x 25 – Jumping jack

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1 x 12 – Wide stance squats

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1 x 15 – Legs in the air crunches

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1 x 20 – High knees

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THE SAND PIT NEWBIES

Core Exercise – 15min per circuit

*

If you breezed through the 2 circuits, challenge yourself to a third

*

Every week, change up the exercises using the appendix

Repeat the circuit 2 times, rest for 1min after each circuit – Try to maintain as much form as possible (description for each exercise can be found in the appendix)

15 Lunges

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7 Push ups

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12 Burpees

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10 High jump

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15 Mountain climbers

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Cool Down / 5min Lie down and stretch your arms above your head and feet as far as possible hold for 10 seconds, repeat 2 times While standing, stretch your thighs by grabbing your foot and stretching it to your butt, do it for both feet, hold for 7 seconds, repeat 2 times Sit on the floor, straighten your legs bend as far as possible and touch your toes, hold for 7 seconds, repeat 2 time You’re good to go and ready to beat any obstacle!

‘DO SOMETHING TODAY THAT FUTURE YOU WILL THANK YOU FOR’

THE SAND PIT AVERAGE JOES

1

HIIT Exercise

/ Week

2

Core Exercises

/ Week

Warm Up / 5min

Before any exercise do a 5 minute warm up to get your muscles loosed up.

CARDIO EXERCISE Speed

Time: 15min 0m - 5:00m

Warm up, light jog

5:00m – 5:30m

Sprint

5:30m – 7:00m

Jog

7:00m – 7:30m

Sprint

7:30m – 10:00m

Jog

10:00m – 10:30m

Sprint

10:30m – 13:00m

Jog

13:00m – 13:30m

Sprint

10:30m – 13:00m

Jog

13:00m – 13:30m

Sprint

13:30m – 15:00m

Cool down, light jog

CORE EXERCISE

Warm Up / 5min

Regular stretching, loosen up the muscle – shoulders, legs, core, 1 x 25 – Jumping jack

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1 x 12 – Wide stance squats

////////////

1 x 15 – Legs in the air crunches

///////////////

1 x 20 – High knees

////////////////////

/////

THE SAND PIT AVERAGE JOES

Core Exercise – 15min per circuit

*

If you breezed through the 2 circuits, challenge yourself to a third and if you are feeling untouchable, go for fourth!

*

Every week, change up the exercises using the appendix

Repeat the circuit 2 times, rest for 1min after each circuit – Try to maintain as much form as possible (description for each exercise can be found in the appendix)

15 Lunges

///////////////

7 Push ups

///////

12 Burpees

////////////

10 High jump

//////////

15 Mountain climbers

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12 Y squats

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Cool Down / 5min Lie down and stretch your arms above your head and feet as far as possible hold for 10 seconds, repeat 2 times While standing, stretch your thighs by grabbing your foot and stretching it to your butt, do it for both feet, hold for 7 seconds, repeat 2 times Sit on the floor, straighten your legs bend as far as possible and touch your toes, hold for 7 seconds, repeat 2 time Your good to go and ready to beat any obstacle!

‘YOU ARE ALWAYS

STRONGER THAN YOU THINK YOU ARE’

THE SAND PIT EXTREMISTS

2

HIIT Exercises

/ Week

2

Core Exercises

/ Week

Warm Up / 5min

Before any exercise do a 5 minute warm up to get your muscles loosed up.

CARDIO EXERCISE Speed

Time: 15min 0m - 5:00m

Warm up, light jog

5:00m – 5:30m

Sprint

5:30m – 7:00m

Jog

7:00m – 7:30m

Sprint

7:30m – 10:00m

Jog

10:00m – 10:30m

Sprint

10:30m – 13:00m

Jog

13:00m – 13:30m

Sprint

10:30m – 13:00m

Jog

13:00m – 13:30m

Sprint

10:30m – 13:00m

Jog

13:00m – 13:30m

Sprint

13:30m – 15:00m

Cool down, light jog

CORE EXERCISE

Warm Up / 5min

Regular stretching, loosen up the muscle – shoulders, legs, core, 1 x 25 – Jumping jack

/////////////////////////

1 x 12 – Wide stance squats

////////////

1 x 15 – Legs in the air crunches

///////////////

1 x 20 – High knees

////////////////////

/////

THE SAND PIT EXTREMISTS

Core Exercise – 15min per circuit

*

If you breezed through the 2 circuits, challenge yourself to a third and if you are feeling untouchable, go for fourth!

* Every week, change up the

exercises using the appendix

Repeat the circuit 2 times, rest for 1min after each circuit – Try to maintain as much form as possible (description for each exercise can be found in the appendix)

15 Lunges

///////////////

7 Push ups

///////

12 Burpees

////////////

10 High jump

//////////

15 Mountain climbers

///////////////

12 Y squats

////////////

20 Shuffle

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Cool Down / 5min Lie down and stretch your arms above your head and feet as far as possible hold for 10 seconds, repeat 2 times While standing, stretch your thighs by grabbing your foot and stretching it to your butt, do it for both feet, hold for 7 seconds, repeat 2 times Sit on the floor, straighten your legs bend as far as possible and touch your toes, hold for 7 seconds, repeat 2 time Your good to go and ready to beat any obstacle!

‘MOTIVATION GETS

YOU STARTED... HABIT KEEPS YOU GOING’

APPENDIX LUNGES Stand with feet shoulder width apart, take a 2 foot step with one foot, bend the back foot down until it is a few inches from the ground

PUSH UPS Lie down on the ground, with hand shoulder width apart and legs spread apart by 6in, push up with your hand, keeping you back parallel to the ground, lower yourself until your chest is a couple inches of the ground, then push back up, repeat

BURPEES Start by standing straight, lower your self down to a push position, complete a push up, throw your legs underneath you chest and jump up off the ground, repeat

HIGH JUMP Jump as high as possible off the ground, land and repeat

MOUNTAIN CLIMBERS Stand in a push up position, angle your back downwards, start by moving one leg below you chest, touch the ground move it back, do the same with the second leg, repeat

Y SQUATS Stand with you arms extended up and out to form Y. Keep your feet shoulder width apart, squat down bending slightly forward, as far a possible without allowing your back to round.

SHUFFLE Stand with your feet at shoulder width and point your toes at a 45 degree angle. Move into a squat position, keeping your arm extended in front of you, and step to the side with your right foot maintaining the squat position. Step with left foot to return to the starting position. Perform 10 of these to the left and then another 10 to the right, this is one repetition.

SCISSOR ABS Lie on your back with your hand grasped together above your head. Knees should be at a 45 degree angle. Crunch forward, bringing your hands over to the outside of your right hip. Lower yourself back to the starting position and repeat but to the alternate side.

LEG RAISES Lie on your back with your legs fully extended but raises a few inches off the floor. Keeping your back on the floor, life your legs to a 45 degree angle, hold for 3 seconds and lower back down to a few inches off the ground. Repeat.

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