Girls Weight Training Program

This is a 5 Week program. We will be going through this program during our weekly conditionings. Feel free to complete any part of this program on your own as well on your off days.

• When dealing with weights, select a resistance which challenges you, starts to fatigue you by the final rep but allows you to still be able to perform the movement with speed and explosively throughout the set.

Week 3

1. Core Workout

• Do 3 sets of each exercise in a row for 30 SECS ON: 10 SECS OFF.

Standing Bike Sprint (1 minute on/30 Seconds off. 3 Reps)

2. Lower Body Workout

• Do 3 sets of 7 reps for each exercise. Rest 30 seconds between each set.

3. Upper Body Workout

• Do 3 sets of 7 reps for each exercise. Rest 30 seconds between each set.