Strength intervals

20 MINUTES

Alternate these strength moves with walking, following the guidelines on page 72. These exercises are the ‘hard’ part of the interval; walking is the ‘recover’ portion.

1 PUSH-UP

Place hands on ground, slightly wider than shoulder-width apart and balance on balls of feet in the plank position. Bend elbows wide and gently lower body to ground. Straighten elbows to push up. Walk.

MAKE IT EASIER Place hands on a bench or wall and do push-ups with upper body higher than lower body.

MAKE IT HARDER Do three push-ups with right leg lifted, then three with left leg lifted. Continue alternative sides.

2 BURPEE

Stand with arms overhead and feet together. Squat low to ground, bringing hands by feet. Jump back quickly with both feet to plank position. Jump forward to return to low squat. Stand up, extending arms overhead. Walk.

MAKE IT EASIER Step one leg at a time to plank position and then step forward to squat.

MAKE IT HARDER Add a push-up each time you’re in the plank position.

3 STANDING BIRD DOG

Stand on right leg with right knee bent toward chest and arms bent in front of chest. Extend arms overhead and left leg back so body forms a straight line from hands to right foot. Hold for one second, then return to starting position. Switch sides for next interval. Walk.

MAKE IT EASIER Place hands on hips and extend leg only.

MAKE IT HARDER Extend arms and leg so torso is parallel to ground.

4 CURB SQUAT WITH SIDE LEG PRESS

Stand with right foot on top of curb and left foot on ground next to curb. Press into right foot to straighten leg. Extend left leg out to side, left knee and toes facing forward. Lower to starting position. That’s one rep. Switch legs for next interval. Walk.

MAKE IT EASIER Don’t step onto curb. Do on level ground and simply extend leg to side.

MAKE IT HARDER Keep extended leg off ground between repetitions. All your weight should be on standing leg for the duration of the interval.

5 SIDE PLANK

Balance on right hand and outside edge of right foot so body forms a straight line from head to heels with shoulders, hips and legs off ground. Extend left arm up so it’s directly above other arm. Hold for duration of interval. Alternate sides for each interval.

MAKE IT EASIER Rest forearm or knee on ground for added support.

MAKE IT HARDER Lift top leg 15cm off bottom leg so top leg is hovering in the air.