Rugby Extreme Fitness - New Online Training Program

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Pictures of Extreme Team member Hannah Carey. She is so inspirational!

All the workouts can be done from home or in a gym. Nothing can stop you now! Stay strong!











Through Week 1 concentrate on keeping your heart rate at about 65 – 75 % throughout your workouts (you should just be able to hold a brief conversation).
Day 1 Extreme Leg and Butt Workout Lv1
Day 2 Double Dog Dare
Day 3 The Punisher
Day 4 Run the 400 meters at about the pace you would run in a mile. Walk or jog between each repeat 7 times. Although the best venue for speed work of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance.
Day 5 Off
Day 6 Abs
Day 7 3 Mile Run with Strength Training

Through Week 2 increase both the time and training level, meaning really push yourself, taking your heart rate to 70 – 80 % (talking hard), with the last minute or two on each exercise taking you to 85% and above. This last minute will help you prepare for times in the game when heavy pressure is on you for a while, and there is no rest. This is where your EXTREME inner power comes into play. Try hard but stay safe. When you feel ill or like you need to sit down then obey your body.
Day 8 Get Back - Back Workout
Day 9 Rock Those Guns
Day 10 Run the 400 meters at about the pace you would run in a mile. Walk or jog between each repeat 7 times. Although the best venue for speed work of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance.
Day 11Extreme Leg and Butt Workout Lv1
Day 12 off
Day 13 Abs
Day 14 Double Dog Dare

You may repeat these weeks as many times as you like or go check out my Bikini Body 8 Week Program. That will work wonders for you as well. Just add in running days that my bikini body program doesn't have written in. You need to work on your speed and endurance.