PRE-OESOPHAGECTOMY TRAINING PROGRAM
On each day you decide to train pick ONE of the three workout's below to complete.
WORKOUT 1
Complete 5 rounds, rest up to 2 minutes between rounds.
1 Round = 35 seconds at Station A + 35 seconds at station B + 35 Seconds at Station C
Station A- Squat
Station B- Down-Up
Station C- Shuttle Run
WORKOUT 2
Complete 5 rounds, rest up to 2 minutes between rounds
1 Round = 35 seconds at Station A + 35 seconds at station B + 35 Seconds at Station C
Station A- Step Back Lunge
Station B- Kneeling Press-up
Station C- Shuttle Run
WORKOUT 3
Complete 5 rounds, rest up to 2 minutes between rounds
1 Round = 35 seconds at Station A + 35 seconds at station B + 35 Seconds at Station C
Station A- Kettlebell Curl & Press (change arms every 5 reps)
Station B- Squat
Station C- Down-up
ADDITIONAL INSTRUCTIONS
No rest between stations!
When your time at station A finishes move directly to station B and start working immediately. Then when your time at Station B finishes, move directly to station C and start working immediately. When your time at Station C finishes then you can rest until it's time to go back to station A to start the next round!
The workout is too easy, what can I do?
Reduce the rest time. Start by reducing it from 2 minutes to 90 seconds. Then if you are able you can reduce it further to 60 or even 30 seconds.
Increase the time you work at each station from 35 to 40 seconds. You may increase the work time at each station to a maximum of 1 minute at each station.
What if I don't have a kettlebell?
Just choose either Workout 1 or Workout 2, ignore Workout 3.
What's the easiest way to time my intervals?
Download an app called "Gymboss Interval Timer"
Create a customized timer that will beep each time you need to change station and time your rest for you.
