Wednesday 7 December 2016

The Workout Plan: Week 1

Published 16/01/2012 | 14:57

Split squats
Split squats
A1 Split squats
A2 Supine hip extension bridge/hamstring push up
A2 Supine hip extension bridge/hamstring push up
A3 Back squat
A3 Back squat - harder
A4 Push-up
A4 Push-up
B1 Mountain climber

A1 Split squats

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Do 10-12 reps on one leg and then the other, but start with your weaker leg first; if the weaker leg can only finish seven repetitions, only do seven on the other leg. Tempo: Travel forward to the count of four, back in two (4020).

Rest: 30 seconds.

Elevate the front foot on the stairs or a block.

The higher the elevation, the more your body weight is reduced and the easier the exercise becomes.

Hands on hips, take a big step forward, until your back heel lifts slightly off the ground. Keep your body upright.

Let your front knee travel beyond your foot until the back of your leg squashes your calf.

Push back with the front leg to return to original

Do 10-12 reps on one leg and then the other, but start with your starting position

A2 Supine hip extension bridge/hamstring push up

Lie on the floor with your arms outstretched as shown.

Bend your knees and place your heels on the floor, with toes raised.

Slightly contract your abdominals.

Lift your hips off the floor until your body forms a straight line from knees to shoulders.

Lie with your back on the floor, with your weaker leg on a chair, and cross your legs in an old-style number four.

Lift your lower back and mid section by contracting the muscles on the back of the leg that’s on the chair.

Start with the weaker leg first, and if the weaker leg can only finish seven repetitions then only do seven on

Tempo: Lift to the count of two, pause at the top for one second, lower in two (2120).

Rest: 30 seconds.

Do 10-12 reps on each leg.

A3 Back squat

Stand with your heels slightly elevated — one option is to use old books as heel lifts. F

or the easier option, use a chair as shown.

SQUAT: Feet hip distance apart. Elevate your heels on old books. Initiate the squat by bending your knees forward and staying upright.

Lower down until the back of your legs (hamstrings) make contact with your calves.

Push through your feet to return to the starting position, staying upright

Tempo: Lower to the count of three, no rest at the bottom, rise to the count of one (3010).

Rest: 30 seconds.

Do 15-20 reps

A4 Push-up

Hands outside shoulders, lift your chest bone, elbows above wrists; only your upper body moves up and down. Keep your knees on the floor.

Bend elbows so your chest touches the ground and then straighten arms.

Do 12-15 reps

Tempo: Down in three, back in three (3030).

Rest: 30 seconds

Harder push-up

Hands outside shoulders, lift your chest bone, elbows above wrists; keep your body tight and straight.

Bend elbows so your chest touches the ground and then straighten arms.

Do as many reps as you can

Tempo: Down in three, back in three (3030).

Rest: 30 seconds

Tabata to finish ...

B1 Mountain climber

This exercise targets the strength and stability of your entire body.

Start position: Assume a push-up position on your hands and toes, hands shoulder-width apart. Bring one knee in towards your chest, raising your other heel and resting the weight on the ball of your foot.

THE MOVEMENT: Jump up and switch feet in the air, bringing the forward foot back and the back foot forward in a running motion.

Continue alternating feet as fast as you safely can for the duration of the interval/set.

WHAT IS A TABATA?

Tabata-style training, named after Dr Izumi Tabata, is simple in its design. You work as hard as you can for a set amount of seconds and then you rest for another set amount of seconds. In this programme, you repeat this sequence eight

Your tabata plan

MONDAY 30 secs WORK 60 secs REST X 8 times

WEDNESDAY 30 secs WORK 45 secs REST X 8 times

FRIDAY 30 secs WORK 30 secs REST X 8 times

SATURDAY 20 secs WORK 20 secs REST X 8 times

DON’T MISS NEXT WEEK

We reveal another secret for fat loss and we progress your nutrition and training plans to accelerate your fat loss.

VERY IMPORTANT Always check with your doctor before beginning any diet or exercise programme

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