PHASE ONE STRENGTH TRAINING

Duration: 4 weeks
Strength training 3x a week
Very high reps
Light weights
At least 40 reps a set
Two sets

Hills 5 days a week
Incline as high treadmill will go at your optimal speed for 15 seconds recover 2 minutes..10x
10-15 percent incline.

Optimal speed: set treadmill to highest incline. Walk at 4 mph for 15 seconds recover two minutes increase 5 mph for 15 seconds...two min recovery...6 mph for fifteen seconds...if you can sustain it...no signs of total exhaustion...or difficulty breathing ...increase to 7 mph ..recover 2 min...increase to 8 mph if no signs of extreme difficulty or extreme shortness of breath recover two minutes. Choose optimal speed for your hills.

Choose one exercise per body part
Chest db chest presses
Chest db flyes

Back
Lat pulldown
Cable seated row

Arms biceps
Db curls
Hammer curls db

Triceps
Tri kickbacks
Overhead tri extensions

Shoulders
Db shoulder presses
Db candlestick raises
Db upright rows
Db lateral raises

Lower body
Deadlifts with barbell or dumbbells
Smith machine plie squats, narrow squats, wide squats

Body weight choose one per day
Walk up core exercise plank to standing up 10 reps x 3 sets

V ups 10 reps x 3 sets
 
Plank presses

Pushups