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EXERCISE
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…………………………………………………………………………………
1.
Full Body Streatching
2.
Row Maskin or Treadmill (1)
3.
Calves Raises Smith Machine
4.
Calves Raises Seated
5.
+ exercise if needed (2)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
30-45 min.
8
8
8
8
8
8
3
20
3
20
3
16
3
16
4
10
4
10
3
20
3
20
3
16
3
16
4
10
4
10
.
.
.
.
.
.
.
.
.
.
.
.

(1) Interval training, 30 sec ON (Redzone) 90 sec OFF. Repeat 8 times.
(2) Feel free to add 1-2 exercises, if your body asks for more. Don’t push to hard and choose more soft exercises, preferably.