Saturday 10 December 2016

6 Week Shape Up: Exercise plan for Week 3

Published 04/04/2016 | 02:30

(a) John from No 17 Personal Training does a Burpee.
Photo: Tony Gavin
(a) John from No 17 Personal Training does a Burpee. Photo: Tony Gavin
(b) John does a Burpee. Photo: Tony Gavin
(c) John does a Burpee. Photo: Tony Gavin
Sophie from No 17 Personal Training does a Mountain Climber. Photo: Tony Gavin

This week we’ll increase the reps on both your dips and squats. You will also notice an increase in the duration of the plank sets. It’s really important to maintain perfect technique and not to sacrifice form for added reps.

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In Workout 1, on the aerobic set, try and break into a light jog if you can. By now you should be getting a good handle on your nutrition and really feeling the benefits. Keep with it and use that momentum! Self doubt can rear its ugly head here so be aware of it creeping in and revisit your daily goals to help keep you on track.

Workout 1

Warm-up: 5 minutes of fast walking + 5 walkouts

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

Strength: 1) squats x 14

Strength: 2) dips x 14 (pictured)

Rest for 60 seconds; repeat 1 & 2 x 5 times

Conditioning: Run or power walk for 2 minutes, walk for 1 minute; repeat 5 times

Core: Hold plank for 30 seconds, rest for 30 seconds; repeat 5 times. Still energy to burn? Try to do this in full plank

Bonus point: Perform 50 mountain climbers throughout the day.

Workout 2  

Warm-up: Skip for 7 minutes

Mobility work: Try to improve your squat technique. Stretch your hamstrings and hip flexors and spend

10-20 seconds sitting into a perfect squat position with a nice vertical torso

Strength: Perform 10-14

perfect press-ups (legs straight if you can), rest for 30 seconds; repeat x 4 times

Conditioning: 10 minutes to complete as many rounds as possible of 10 burpees, 10 squats, 10 press-ups to plank

Bonus points: Complete 10 minutes of meditation 2 days in a row.

Workout 3

Warm-up: 5 minutes of fast walking, followed by 5 walkouts

Test 1: Perform as many squats as possible in 90 seconds with perfect technique, rest and perform as many press-ups as you can in 90 seconds – make sure your chest touches the floor fully on every press, keep your knees bent if you need to

Test 2: In 5 minutes, cover as much distance as you can running, jogging or walking

Bonus point: Go with a friend for a 40-minute hike or hill climb.

How to do the exercises

Burpee

This is basically three positions in one – going from squat (a) to push-up (b) back to squat to a jump (c). Effective and tough, so pace yourself. Begin standing with feet shoulder-width apart. Lower into a squat, place both hands on the floor in front of you. Kick or walk back feet into a push-up position, depending on your strength. Keep hands firm on the ground to support yourself. Continue into a push-up, lowering the chest to the ground. Kick or walk your feet back to a squat. Stand up and jump in the air.

Mountain climbers

A nice dynamic way to improve your hip mobility as well as create a good aerobic training effect. Start in a full press-up position, arms straight and body a straight line from shoulders to ankles. Jump your right foot up towards your right hand, then immediately swap legs and jump your left foot up to your left hand, each time your foot moves counts as a rep.

Satisfy your sweet tooth

The benefits of cutting out refined sugar entirely have been well documented but if you’ve got a particularly sweet tooth, adding natural honey to your food will give you that hit. As best you can, try to rely only on the natural sweeteners provided in food.

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