function(response) { 1) Place your back, shoulders and head against a wall. 3) Place your elbows to the side and push the small of your back into the floor to pull in your abs. 9th week: seven sets of a 75-second sprint followed by a 30-second jog. method: 'share_open_graph', 8th week: six sets of a 70-second sprint followed by a 45-second jog. Print PDF Below. Do the workout in the privacy of your home anytime you want! Download your 6 month Ironman base training plan below. FB.init({ 5) Squat until your hip is lower than your knees and never let your knees go over your toes. // Open share popup as soon as possible, after loading FB SDK. 1) Place your hands flat on a mat with arms straight and abs tight, while holding your body in a plank position. Now that we understand the basic principles to apply when creating a workout spanning 3 months, let's look at a complete plan … Share on Pinterest object : objectToShare Stand straight and bring one heel off the floor towards your glute. 1st week: do 5 sets of a 30-second sprint followed by a 30-second jog. var _fbAsyncInit = window.fbAsyncInit; Each meal will have protein and carbs in it. This makes it ideal for muscle building. Repeat this circuit for 2-3 times, with 1 minute rest between series. Workout Instructions. _fbAsyncInit(); }; See VIDEO instructions on how to do a plank correctly. 3) Slightly bend your knees, jump up and raise your arms above your head. }); Make sure at least three of your meals have some type of healthy fats included with them. 7th week: five sets of a 65-second sprint followed by a 60-second jog. Rhonda Shade Share on FacebookShare on Twitter. xfbml : true, You've been subscribed to our newsletter. 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Free 6 week Olympic distance training plan. appId : '', A good solid base for Ironman is crucial to laying down the foundations for the season ahead. version : 'v3.0' See VIDEO instructions on how to do the wall sit exercise. var shareTitle = 'Get Ridiculously Toned With 12 Week Workout Plan (Download PDF)'; window.apiShareOnFB_5fc324dfba06a_bimber_replace_unique_241gw = function() { Do not pull your head up or lock your fingers. 4) Reverse the motion by jumping back to the starting position. The first phase of your training should be about building a solid base. // JS SDK loaded before we hook into it. Share 2) Place your hands down by your side and stand with your feet together. window.fbAsyncInit(); 1) Lie flat on a mat on your back, with knees bent and feet on the floor, hip width apart. if (shareImage) { 12th week: eight sets of a 90-second sprint followed by a 55-second jog. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle. FB fails otherwise. var triggerOnLoad = false; © 2020 Change In Seconds Media. // Fire original callback. 3) Now slowly slide your back down the wall until your hips and knees bend at a 90 degree angle. 4th week: eight sets of a 50-second sprint followed by a 45-second jog. Trigger callback now. Instructions. It is going to be six meals a day, one every three hours. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. 12 Week Workout Plan Instructions. 5) Straighten your legs slowly as you return to a standing position against the wall. 3) Push back up to the starting position. With bricks, race-pace efforts, open-water swims and the tapering period, this six month Ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition. }); Here is what you do for the first month of your plan. A healthy weight-loss rate is 1 to 2 pounds per week. 'og:url': 'https://www.changeinseconds.com/12-week-workout-plan/', // Url to share. Saturday and Sunday are rest days. Access our growing list of printable fitness workouts … You can unsubscribe at any time. What’s the best time to train according to your circadian rhythm? Be specific. var shareImage = 'bimber_replace_241gw'; Lateral Raise 2 - 3 12 - 15 Cardio 15 Min of HIIT on Rower or Stationary Bike MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools This 12 week women’s specific training program See VIDEO instructions on how to do push ups correctly. if (response.status === 'connected') { 6) Keep your lower back on the floor and lift your shoulders about 4 inches. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. Also, before we get started, you can download the PDF for the muscle gain workout plan. You can't go to far wrong if you follow Dermott Hayes 12 month Ironman training plan... By giving yourself a year to train for your first long-distance triathlon, you can increase your training load and intensity gradually without putting your body under too much stress. 4) Tighten your buttock and core and keep your spine neutral at all times. Don't forget your fats as well. 2nd week: six sets of a 35-second sprint followed by a 45-second jog. 2) Place your hands behind your head. action_type: 'og.shares', Hot 4)  Tilt your chin slightly up, leaving a few inches of space between the chin and chest. 'og:title': shareTitle, Seated Dumbbell Press 3 - 4 6 - 12 5. Share. Given yourself a year to train for an Ironman and worried about training? Include exercises, sets, reps, rest periods, etc. 5) Hold this position with toes pressed into the floor for the set time. objectToShare['og:image'] = shareImage; 3) Tighten your abdominals, raise your body up towards your knees, and shoulders should be lifted off the floor. triggerOnLoad = true; 3) Bend your elbows with your forearms placed on the mat. See VIDEO instructions on how to do a squat correctly. 3) Infographic with visual instructions to follow online. It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body. Access our growing list of printable fitness workouts to get you in your best shape ever! See VIDEO instructions on how to do sit ups correctly. Download your 6 month Ironman base training plan below Once you have come through the base stage it is time to intensify your training. apiShareOnFB(); // Add image only if set. By incorporating vigorous and consistent workouts into your daily routine and making specific eating adjustments, you can at least come close to losing 30 pounds in 12 weeks. You will achieve amazing results by working at home with the 12 week workout plan. (function () { Trending 2) Look straight ahead, squat down, and keep your knees in line with your feet. Magazine here ) Place your hands down by your side rewards come race-day ) 9 exercises plus cardio plan increased... Body is in the privacy of your plan opposite 12 month workout plan pdf should comes towards. Slide your back down to the other side push your torso back up until your and. It ’ ll also ensure your body in a straight line slowly as you into... Knees are bent at a 90-degree angle chin up with your chest a inches... Triathlon magazine here space between the chin and chest a good solid base for Ironman is crucial laying... A 45-second jog 3 - 4 6 - 12 5 day, one three... 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