WEEK 4 EXERCISE PLAN
Congratulations on making it this far. It isn’t easy to start an exercise programme, and it’s even harder to sustain it. You’ve done just that by sticking with the programme. So what’s next? Your biggest challenge yet – it’s you against you. Our final week will be a chance for you to see just how far you have come. In each workout, you will pit your resolve against each exercise as you push yourself towards the finish line… Your workouts have now reached a new level and should be completed in 40-45mins.
Workout 1
Warm up: Jog on the spot for 60 seconds, followed by jumping jacks x 6; squats x 6; push ups x 6; repeat x 4 times. Start gently, jogging just on the toes and increase pace with each round Dynamic Stretching A Runners’ stretch x 8 times each side B Arm circles for 10 seconds each direction C Shoulder rolls for 10 seconds each direction Hold for 6 seconds each side (A) (B-C) x 4 Rounds Resistance/Core 1 Dumbbell front squat x 10 times; stand with feet shoulder-width apart, place a pair of dumbbells on your shoulders, resting one of the dumbbell heads in the middle of each shoulder. Keeping your body as upright and your upper arms parallel to the floor, brace your abs and lower your body until the crease of the hip drops below the level of the knee by pushing your hips back and bending your knees. Pause at the bottom, and then drive your heels into the floor to return back to the starting position. 2 Push-up x 10 times 3 Flutter kicks – hold for 20 seconds; 4 sets, increase by 5 seconds each set. n Rest for 60 seconds between sets; 4 sets for exercise 1-3 Cardio: Jog or cycle for 5 mins; slow walk or reduce cycle speed for 40 seconds; repeat x 4 times Rest for 60 seconds between sets Workout 2 Warm up: Skip for 40 seconds, followed by shadow boxing – jabs x 10 ; upper cuts x 10 ; hooks x 10; repeat x 5 times. Start gently, increase intensity with each round Dynamic Stretching A Runners’ stretch x 8 times each side B Arm circles for 10 seconds each direction C Shoulder Rolls for 10 seconds each direction Hold for 6 seconds each side (A) (B-C) x 4 rounds Resistance/Core 1 Lunge into lateral raise x 10 times 2 One arm dumbbell swing x 10 times each arm; stand tall with feet shoulder-width apart and hold one dumbbell in front of your hips. Slightly bend your knees with the weight between your legs. Push your hips back and then thrust them forward while maintaining a slight bend in your knees. The weight will swing forward until it’s between your stomach and chest height. Push your hips back and continue swinging the weight back and forth.
3 Mountain Climber for 20 seconds workout; 4 sets, increase by 5 seconds each set n Rest for 60 seconds between sets; 4 sets for exercise 1-2-3
Cardio: Jog or cycle 6 mins; slow walk or reduce cycle speed for 30 seconds; repeat x 3 times Rest for 60 seconds between sets Workout 3 Warm up: Jog on the spot for 35 seconds, followed by high knees for 20 seconds into lunges x 10; repeat x 5 times. Start gently, jogging just on the toes, increase pace with each round Resistance/Core 1 Resistance band upright row x 10 times 2 Resistance band Thruster x 10 times 3 Resistance band bicep curls x 10 times 4 Resistance band seated horizontal rows x 10 times n Rest for 60 seconds between sets; 4 sets for exercise 1-23-4 Cardio
A Squat jumps x 10 times; 3 sets; stand with feet shoulder-width apart, arms hanging at sides. Squat down until your knees are bent about 90 degrees. Immediately swing your arms and jump upward as high as you can. As you land, gently bend your knees and sink back down into the squat position. B Burpees x 10 times; 2 sets C Straight arm high knees (for 20 seconds of work, followed by 10 seconds rest; repeat x 8 rounds); stand straight with feet hip-width apart, looking straight ahead and arms out at shoulder height by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should remain at shoulder height and your core is braced. Touch the ground with the balls of your feet.
n Rest for 60 seconds between sets