Tuesday 23 May 2017

Exercise programme: Week Five

If you've been following your programme, then it's only two weeks to your Bootcamp Ireland graduation! Exercise programme: Week Two

Keep it up now and don’t give up. No excuses, this is the NEW YOU!

This week, we will be introducing more leg exercises, for the parts of the legs that we often forget when exercising.

Remember to start your exercises straight away after your jogging to keep the cross training effect up and maintain the burning of calories.

The adductor and abductor exercises will work on the outer side of your thighs and your hips, and the also the inner thigh region.

Working out these muscles can often feel difficult, but the results make it worthwhile.

The second set of exercises include the upper body area, the shoulders and back extensions. You should know how to perform these well now, so be sure to concentrate on the key notes - breathing and keeping your tummy tight.

Finish off with your oblique curls, and once again, push yourself a further 10% where possible.

Don’t forget your cool down and your stretches!






Week Five - Sessions Nine and Ten

Phase

Exercise

Duration

Warm-up

Jog

5-7 minutes

Pre-stretch

Erector spinae (lower back)

Abs/ tummy

Hold each stretch for 8-12 seconds

Main phase (CV & LME)

Jog

Walk

Repeat three times

4 minutes

1 minutes





Adductors

Abductors

Repeat three times



10 reps of each leg

10 reps of each leg





Jog

Walk

Repeat three times

4 minutes

1 minutes





Lying hand claps

Back extension

Repeat three times

10 reps

10 reps

Abdominal session

Oblique curl

Repeat three times

10 reps on each side

Cool-down

Jog

3 min

Post-stretch

Quads

Hamstrings

Gastromenius (calf)

Deltoids (shoulders)

Adductors

Abductors

Erector spinae (lower back)

Abs/ tummy



Hold each stretch for 15-30 secs



Thanks to Lorraine Ho and Bootcamp Ireland

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