The third cycle of the Mature Athlete workouts is another 12-week program with a variety of training options and modes. This cycle integrates challenge workouts to keep you competing with yourself. It should be fun!
During weeks 1 to 6 you will train on three non-consecutive days according to the following format:
Continuous training, interval training, and bodyweight challenge workout options are listed. Additionally, use the accompanying lower- and upper-body workout recording forms to track your progress.
Week 5, Day 2
A. Upper Body Strength Training
Incline Press x 10 – 14
Low Row x 10 – 14
Push Up – Max Reps
Wide Grip Pulldown x 8 – 12
Overhead Press x 6 – 10
Upright Row x 8 – 12
Dips x Max Reps
Close Grip Pulldown x 4 – 8
Chest Press x 4 – 8
Face Pulls x 8 – 12
Triceps x 8 – 12
Biceps x 8 – 12
B. Interval Training
Similar to cycle one, cycle three intervals training can be performed on an indoor or outdoor running track, of via agility drills, shuttle runs, a rower, stair-climber, or elliptical device, to name a few.
Like other intervals, the goal is to go all-out (100% effort), ease it back to a moderate effort (easy, then repeat the sequence for the prescribed number of exercise bouts.
Interval Training #5
Warm up = 2:00
Hard effort = 0:45
Easy effort = 0:25
Bouts = 15
Cool down
Total time = 20:00
