The Programme, week 4: Simon's exercises

Cardiovascular

Run Intervals: 3 mins at 14km/hr, 1min30s recovery at 10km/hr. Repeat x 4. To be done twice per week.
Exercise bike: Pedal moderately for 45 secs then sprint the last 15secs of each minute. Repeat x5-10 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)
Dumbell fly: 2 x 10 (heaviest weight you can lift with good form)
Lat pulldown: 2 x 10 (heaviest weight you can lift with good form)
One-arm dumbbell row: 2 x 10 (heaviest weight you can lift with good form)

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 10
Slow cycle abs: 2 x 6 (hold for 3 secs each leg)
Alternate arm and leg lifts x 20