Tuesday 6 December 2016

Weight Loss: The Workout Plan - week 3

Damien Maher

Published 29/01/2012 | 06:00

A1 dumbell squat with weights
A1 dumbell squat with weights
A2 Leg lowering for lower abdominals
A3 Burpees
A4 renegade row
A5 standing shoulder press

On this our final week, we progress from using body-weight exercises to introducing additional weight.

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When you lose weight, the exercises become easier, you are becoming stronger and your body has no reason to change unless you continually challenge it.

We made some dietary changes during the first few weeks, which should increase your energy.

You will need this additional fuel for this week's workout.

There are five exercises in this programme.

We will continue to perform a circuit-style training program-me to stimulate both your muscular and cardiovascular systems all in one workout.

Instead of doing multiple sets for one muscle and then moving on, you perform one set per body part in a circuit.

This will be better than traditional cardio as it will continue to burn calories long after the workout.

You may be capable of hoisting some pretty mean weights on your regular exercises, but you will have to scale it back when circuit training.

Doing a set of exercises in a circuit will tax you more than doing straight sets with a minute or two in between each set.

You do each exercise in turn: exercise A1, then A2 and so on up to A5 for the required number of times, depending on your ability and fitness level.

Each exercise is performed for 40 seconds of work, no longer, followed by 40 seconds of rest before moving on to the next exercise in the sequence.

A1 to A5, you perform each exercise for 40 seconds and rest for 40 seconds, maintaining correct form and technique.

After you have performed all five exercises, repeat the process two to five times, depending on fitness level.

A1 Dumbbell squat, heels elevated

Stand with dumbbells grasped to your sides with heels slightly elevated on two books of equal height Your feet are straight, or slightly turned out.

If you are a beginner, start without dumbbells and support yourself by holding on to the back of a chair, or a pole, with both hands if required. ?? Bend your knees forward and squat as deeply as you can until your thigh touches your calf, without exceeding a 45-degree bend of your upper body and keeping the dumbbells pointing down to the ground and outside your thighs.

Keep your abs tight, back straight and chest high throughout the exercise.

Keep your knees an equal distance apart during the lift, keeping your knees in line with your toes.

Immediately prior to rising, focus on squeezing your bum cheeks tight and hold them tight during the lifting phase. Return and Repeat.

Perform as many repetitions as you can in 40 seconds, rest for 40 seconds and move on to the next exercise.

We’re going to use control here and aim to complete as many repetitions as possible with good technique within the 40 seconds.

A2 Leg lowering for lower abdominals

Lie on your back with your knees bent above your hips and your hands by your side.

Lower the soles of your feet towards the floor. Maintain the curve on your lower back throughout the movement.

If you want to make the exercise harder, extend the legs so that when they lowered they are further from the body.

If you want to make the exercise easier, bend the knees more and reduce the range of motion.

Perform as many repetitions as you can in 40 seconds, rest for 40 seconds and move on to next exercise.

A3 (beginners) Side planks

OPTION 1

Place your elbow directly under your shoulder. Bend your bottom knee and rest it on the ground. Keep your top leg straight and lift up your hips so the body remains in a straight line.

Perform as many repetitions as you can in 40 seconds under control, rest for 40 seconds and move on to next exercise. OPTION 2

To increase the difficulty of your exercise, lift up your hips — the only points of contact with the floor are the outside of your foot and your elbow.

A3 (advanced) Burpees

Stand with your feet approximately 12 inches apart.

Drop into a squat position with hands flat on the floor in front of you.

Kick your feet back to a push-up position, then immediately return your feet to the squat position.

Leap up as high as possible from the squat position. Strive for maximum height with each jump.

Perform as many repetitions as you can in 40 seconds, rest for 40 seconds and move on to next exercise.

A4 Renegade row

Place two dumbbells on the floor about shoulder-width apart. Position yourself on your knees (toes is the progression) and hands as though you were doing a push-up on the dumbbell handle, with the body straight.

Push one dumbbell into the floor and row the other, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.

Lower the dumbbell to the floor and begin with the dumbbell in the opposite hand. Alternate and repeat.

Perform as many repetitions as you can in 40 seconds, rest for 40 seconds and move on to next exercise.

A5 Standing shoulder press

Stand upright. Position dumbbells at each side of your shoulders, with elbows beneath the wrists and palms facing each other.

Press dumbbells upward until arms are fully extended overhead. Lower to sides of shoulders and repeat.

Perform as many repetitions as you can in 40 seconds, rest for 40 seconds and move on to next the exercise.

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