Tuesday 1st October - Conditioning Day

Tuesday 1st October - Conditioning

am - Warm up - 6 min treadmill 11.5kph, squat jumps x 10 and 45kg bar deadlifts x 10 supersets for descending for 8, 6, 4, 2 reps.

Barbell complex's - 3 rounds bear complex (8reps per exercise), 3 rounds beast complex (5 reps per exercise) and 3 rounds of laurie complex(5 reps for each exercise). All done with 25kg bar.

pm - 5 min jog then 12 mins fartlek (road using lampposts) then 10 x 20 sec hill sprints with 40 secs rest. Cool down - jog and then walk and stretch.

Training Log Week1

Training log week 1 completed friday 27/09/13

Lauren also completed a hill sprint interval session on the thursday of week 1 (10 min jog then 10x 20 sec sprints with 30 secs rest) as well as delivering 2 spinfit and kettlebell classes.

Programme Goals

Laurens main goals are to lower bodyfat levels to around 14% while also increasing her strength. Lauren is an experienced trainer and fitness instructor taking classes such as spinfit, kettlebells and functional training. At the out set of  this programme lauren's bodyfat was appx 18-19% but will be reduced through a periodisation approach to increase lean body mass. This will achieve the strength gains lauren desires for improvement in training and also for future competitions she is interested in competing in. Lauren has suffered from a lack of variety in her training which has meant her training performance and body composition targets have hit a plateau. Strength/resistance training is the main component of the programme but will be complimented by conditioning work targeting specific energy systems. The combination of the two plus a solid diet plan will ensure max fat loss over the 12 week transformation.