Friday 20 October 2017

Exercise programme: Week Six

Mature woman jogging on boardwalk, side view (blurred motion)
Mature woman jogging on boardwalk, side view (blurred motion)

It's your last week of the 6 week bootcamp programme! This week, we are adding in more exercises, so it will take you longer to complete the training session and we are concentrating on the areas that are of most concern to our female Bootcampers.

Even though it’s your last week of the programme, be sure to keep the form correct and to remember the key notes, breathing and tummy tight!

The body parts being work in total are, chest, front of shoulders, back of the upper arms, front of the upper legs, back of the lower legs, lower back and your abs!

After your main phase of exercises, we will finish off with a series of abdominal exercises, taking in all 4 of the exercises that we have done throughout the 6 weeks.

This six week programme will give you a great base for starting your new fitness regime.

Bootcamp Ireland run classes all year round, where you can train with motivation and encouragement from military instructors.

The classes include a lot of the main exercises that you have completed in your 6 week online Bootcamp programme, so that will give you an advantage to start with.

Well done on graduating, and don’t forget to keep up the hard work. No point in stopping now, sure you have just begun on the pathway to the new you! Remember that ‘what the Mind believe, the body achieves’.

So keep at it, your body deserves it!





Week Six - Sessions 11 and 12

Phase

Exercise

Duration

Warm-up

Jog

5-7 minutes

Pre-stretch

Hold each stretch for 8-12 seconds

Main phase (CV & LME)

Jog

Walk

Repeat three times

4 minutes

Tricep Dips

Repeat three times

10 reps

10 reps of each leg

10 reps





Jog

Walk

Repeat three times

4 minutes

1 minutes





Squats

Back extension

Calf raises

Repeat three times

10 reps

10 reps

10 reps of each leg

Abdominal session

Ab curls

Oblique curl

V-ups

Repeat three times

10 reps

10 reps on each side

10 reps

Cool-down

Jog

3 min

Post-stretch

Quads

Hamstrings

Gastromenius (calf)

Deltoids (shoulders)

Triceps

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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