Wednesday 7 December 2016

Exercise programme: Week Four

Published 08/02/2010 | 16:56

Woman tying hair back before running
Woman tying hair back before running

Now that it's Week Four, you should be well on your way to getting the hang of this programme, and if you are this far, then WELL DONE!

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You should now aim to increase the intensity of your workout by at least 10%.

We have increased the number of sets for each exercise, so instead of doing two sets of reps, you will repeat the exercise a third time. You should feel it a bit more and it will take a bit longer.

You should also increase your jogging time. If you have already taken to jogging for four minutes and walking for one, you might want to try to increase this by a further 30–60 seconds of jogging.

This week, your upper body and lower body will be worked on again, on both sets of exercises.

Your technique should be better, so you concentrate more on engaging your core muscles, and pushing it out a bit more on the performance.

On the body conditioning the end, for the obliques, try and reach up a further 10%. A good way to do this is to mark a line of tape on the ground and try reaching past it on each pull up.

As always, don’t forget your cool down and your stretches!






Week Four - Sessions Seven and Eight

Phase

Exercise

Duration

Warm-up

Jog

5-7 minutes

Pre-stretch

Quads

Hold each stretch for 8-12 seconds

Main phase (CV & LME)

Jog

Walk

Repeat three times

4 minutes

1 minutes





Press up (modified)

Squat

Repeat three times

10 reps

10 reps





Jog

Walk

Repeat three times

4 minutes

1 minutes





Back extension

Tricep dips

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)

Pecs (chest)

Triceps

Erector spinae (lower back)

Abs/ tummy

Hold each stretch for 15-30 secs



Thanks to Lorraine Ho and Bootcamp Ireland

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