The Programme, week 5: Simon's exercises

Cardiovascular

Run intervals: 5 mins at 14km/hr, 2min recovery at 10km/hr. Repeat x 3-4. To be done twice per week.
Exercise bike: Pedal moderately for 40secs then sprint the last 20secs of each minute. Repeat x 5-10 depending on time and ability. Ensure you have warmed up thoroughly.

Resistance: 2 x week

Leg press x10 (heaviest weight you can lift with good form) followed by 20 plyometric lunges. Repeat 2-3 times with no rest.
Chest press: 2 x 10 (heaviest weight you can lift with good form) 30secs rest.
Dumbell flys: 2 x 10 (heaviest weight you can lift with good form) 30secs rest.
Lat pulldown: 2 x 10 (heaviest weight you can lift with good form) 30secs rest.
One-arm dumbbell row: 2 x 10 (heaviest weight you can lift with good form) 30secs rest.

Flexibility: 2-3 x week

Hamstrings and quads, adductors, calves, glutes, chest, lats and upper back: 1 x 30 secs

Abs and low back

Reverse curls: 2 x 15. 10secs rest.
Slow cycle abs: 2 x 8 (hold for 3 secs each leg). 10secs rest.
Alternate arm and leg lifts x20, 10 secs.