6 Week Shape Up: Exercise plan for Week 5
This week we’re adding in some shoulder taps. Make sure to read the technique properly and maintain proper alignment throughout the movement. This is a great week to extend your new regimen, try a new fitness class or sign up to some training in your local gym. I hope you enjoy your nutrition programme for this week.
Warm-up: 5 minutes of fast walking + 5 walkouts
Mobility work: 2 minutes of hip flexor stretches on both sides
Strength: 1) static lunges x 10 either side
Strength: 2) dips x 18
Rest for 60 seconds; repeat 1 & 2 x 5 times
Conditioning: Run or power walk for 2 minutes, walk for 1 minute; repeat 5 times
Core: Hold plank for 40 seconds if knees are bent, rest for 30 seconds; repeat 5 times. If you’re in full plank, hold for 30 seconds
Bonus point: Perform 15 walkouts throughout the day.
Warm-up: Skip for 9 minutes
Mobility work: Hamstring stretch for 5 minutes
Strength: Perform 14-18 perfect press-ups, rest for 30 seconds; repeat x 4 times
Conditioning: Take 3 minutes to completes as many rounds of 10 squats, 10 shoulder taps, 10 mountain climbers, rest for 1 minute; repeat 3 times
Bonus point: Get a training partner for today’s workout.
Warm-up: 5 minutes fast walking + 5 walkouts
Test 1: Do 30 reps of the bridge, rest for 60 seconds; repeat 3 times
Test 2: Straight into a 7-minute fast run as soon as you’ve completed your last set
Bonus point: Take a 40 minute hike in the great outdoors.
Stand with your legs 3 to 4 feet apart, left leg facing forward and right leg stretched out behind with foot facing forward. Bend your front knee and hip and lower into the lunge so that the left thigh is parallel to the ground (right). Bend your right knee to the floor and lower the right hip. Push through the feet to come up. Repeat with the right foot forward.
Place your foot on a low bench/step. Maintaining a straight leg and a straight back, flex forward at the waist until you feel a stretch sensation in the back of your upper leg. Aim to bring your chest forward towards your foot. Repeat on the other side.
From plank position, with your body in a straight line (beginners can place their feet apart). Keeping that position, and not rotating your spine, lift your right hand to tap your left shoulder. Place back on the floor and repeat on the other side.
Lie on your back, arms flat by your sides, palms facing down. Bend the knees and bring them as close to the butt as you can and hip width apart. Stretching the soles of the feet into the ground, lift the thighs and hips, drawing your belly button to the spine. Keep your knees and thighs parallel and your shoulders on the ground, neck relaxed. Pause. Then slowly, vertebra by vertebrae, relax down to the ground again.