Sunday 4 December 2016

6 Week Shape Up: Exercise plan for Week 2

Published 04/04/2016 | 02:30

Sophie from No 17 Personal Training does a Sumo Stance Squat.
Photo: Tony Gavin
Sophie from No 17 Personal Training does a Sumo Stance Squat. Photo: Tony Gavin
Sophie does a Step Up. Photo: Tony Gavin
John from No 17 Personal Training does a Walkout. Photo: Tony Gavin
John does a Walkout. Photo: Tony Gavin

This week is mostly a training week so you shouldn’t feel as sore as last week. We’ll introduce some nice mobility pieces and these will help speed up your recovery.

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Workout 1 and 2 will progress every week with added reps – it’s important to increase the workload gradually so that your body has to adapt constantly to the new stress we place on it. Note that your body can only recover properly with the correct food and recovery protocols.

Workout 1

Warm up: 5 mins of fast walking + 5 walkouts

Mobility work: 2 minutes of hip flexor stretches on both sides

Strength: 1) squats x 12

Strength: 2) dips x 12

Rest for 60 seconds; repeat 1 & 2 x 4 times

Aerobic: Run or power walk for 2 minutes, rest for 1 minute; repeat x 4 times

Core: Hold plank for 20 seconds, rest for 30 seconds; repeat x 4 times. Feeling strong? Complete this workout in full plank

Bonus point: Join a local exercise class. Pilates and yoga would complement this programme perfectly.

Workout 2   

Warm up: Skip for 6 minutes

Mobility work: 2 minutes of hip flexor stretch on each side and this week, increase the workout by raising both arms in the air

Strength: Perform 8-12 perfect press-ups, rest for 30 seconds; repeat x 4 times

Conditioning: 12 minutes to complete as many rounds as possible of 15 sumo stance squats, 12 step-ups (6 either side), 7 press-ups

Bonus point: Spend 10 minutes practising meditation. 

Workout 3

Test 1: In 90 seconds, complete as many perfect squats as possible, rest 90 seconds, then perform as many press-ups as you can in 90 seconds. Keep your knees bent and make sure your chest touches fully on every press

Test 2: In 5 minutes, walk fast or jog to cover as much distance as you can. Aim to improve on last week’s distance

Bonus point: Take a trip to a local park or mountain with a friend and spend 40 minutes hiking fast.

* To booze or not to booze?

Binge drinking is always a no-no but you can minimise the impact that alcohol has on your body. If you fancy a drink, choose vodka or whiskey as they are not overly processed. Opt for soda water and lime wedges to keep you hydrated as you drink, and if you're looking to slim down, avoid beer; it's high in carbs and calories.

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