Monday 5 December 2016

Exercise programme: Week Two

Published 25/01/2010 | 13:01

If you think you can, try to jog for longer than we've specified in your programme
If you think you can, try to jog for longer than we've specified in your programme

This week we are going to keep our warm up the same, however, if you feel that you can manage to jog for longer than last week, then do.

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The main purpose of the warm-up is to raise the heart beat and to warm the muscles, preparing your body for the main phase of the session.

After your pre-stretches (make sure not to rush them), move on to the main phase straight away.

If your fitness levels can manage it, try to jog for longer than we have specified. For instance, instead of jogging for three minutes and walking for two, try to jog for four minutes and walk for one.

After this, you should go straight into the LME (local muscular endurance) exercises to keep your heart rate up, to help burn calories, and to assist in building lean muscle tissue.

The modified press ups will work on your upper body area, your chest, the front of your shoulders and the back of your arms, getting you in shape for summer dresses!

Following this, we move to the squat exercise, working your lower body, the front of your upper leg, the back of your lower leg and your buttocks. Concentrate on using your buttocks to help push you back up to the standing position on each squat.

If your toes tend to lift a little when doing the exercise, that’s ok. If you are unstable, and afraid you will fall, then put a chair under your buttocks for safety. Make sure that you keep your tummy muscles tight throughout the exercises and remember to breathe!

Resuming your jogging/walking, make sure you carry through with the times allocated, as long as you are feeling ok.

After this, let's get on the ground and work on the shoulders with our lying hand claps. Once again, keep your tummy muscles tight.

The back extension will work on your lower back muscles, followed by the V-ups that will work the opposing muscles on your abdominal region.

Don’t forget your cool down and your stretches.



Week Two - Sessions Three and Four



Phase

Exercise

Duration

Warm-up

Walk/ jog

5-7 minutes

Pre-stretch

Quads

Hamstrings

Gastromenius (calf)

8-12 seconds each

Main phase (CV and LME)

Jog

Walk

Repeat twice

3 mins

2 mins



Press up (modified)

Squat

Repeat twice

10 reps

10 reps



Jog

Walk

Repeat twice

3 mins

2 mins





Lying hand claps

Back extension

Repeat twice

10 reps

10 reps



V-ups

Repeat twice

10 reps

Cool down

Jog

3 mins

Post-stretch

Quads

Hamstrings

Gastromenius (calf)

Pecs (chest)

Trapezius (upper back)

Deltoids (shoulders)

Triceps

Erector spinae (lower back)

Abs/ tummy

Hold for 15-30 seconds



Thanks to Lorraine Ho and Bootcamp Ireland

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