Wednesday 26 October 2016

6 Week Shape Up: Exercise plan for Week 6

Published 04/04/2016 | 02:30

John from No 17 Personal Training does a Side Plank.
Photo: Tony Gavin
John from No 17 Personal Training does a Side Plank. Photo: Tony Gavin
John from No 17 Personal Training does a Static Lunge. Photo: Tony Gavin
Sophie from No 17 Personal Training does a Dead Bug. Photo: Tony Gavin

This is our last week of training. You should be feeling a lot stronger and fitter by now and ready to get yourself into a local gym to start adding in some weight training.

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Remember this is another test week so really push hard and see how much progress you have made. Don’t let this be the end of your training, use the momentum to plunge straight into a new type of training. Best of luck.

Workout 1

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

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

Strength: 1) dynamic lunges x 12, either side

Strength: 2) dips x 20, rest for 60 seconds; repeat 1 & 2 x 4 times

Core: Maintain the perfect plank position for as long as you can – your target is 2 minutes

Maintain the side plank for 40 seconds either side

Bonus point: Perform 15 extra walkouts through out the day.

Workout 2   

Warm-up: Skip for 10 minutes

Mobility work: Dead bug 10 times each side

Strength test: Do the press-up test – do as many perfect reps as possible in 30 seconds, rest for 30 seconds; repeat 5 times. Record your total score and compare to week 1.

Test 2: Take 12 minutes to complete as many rounds as possible of 15 squats, 10 step-ups, 5 press-ups

Compare to Week 1’s result

Workout 3

Re-test: 12 minutes of fast walking or running to establish your maximum distance. Compare to your week 1 result

Hill sprints: Repeat your hill sprint test from week 1.

Compare and congratulate yourself!

How to do the exercises

Side plank

This is a more advanced variation of the plank. Start in the plank, then roll on to your left arm which will support your weight. Keep your hips stacked so they are parallel and your right foot on your left. Keep your left hand firm into the floor and, if you can, extend your right hand towards the ceiling. Don’t let the hips sag. Hold, and return to plank, then repeat on other side.

Dynamic lunges

Stand with both feet together. With your left leg, take a big step forward, bending the knee so it’s at a right angle to your foot. Lower the back knee to an inch from the floor. Then in one flowing movement, bring your left foot back to the starting position and repeat on the other side.

Dead bug

Lie on your back with your hands stretching up to the ceiling and knees bent at right angles to the floor. Aim to keep your lower back tight to the ground by bracing your midline. Slowly lower your right hand and left leg towards the floor, DO NOT let your lower back lift off the ground. Use your midline to keep it in place. Bring your arm and leg back to position then repeat on the opposite side.

Bressie’s top 3 tips

“If you get these three things right, the physical stuff will come easy”

* Practise self-compassion, gratitude and mindfulness. Even when you don’t feel like it, or feel bad about yourself, if you get this right, the physical stuff will come easy

* If you feel a slump, or hit a wall, allow yourself to be there. Every now and again you’re going to feel like shit: let yourself feel that way, otherwise you wouldn’t know what feeling good feels like

* You don’t need a fancy gym. The most effective form of training is bodyweight training. With the type of gym training I do, I could do it in my sitting room

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