Friday 18 August 2017

Week 3 exercise plan

Dumbbell upright row
Dumbbell upright row
Resisdance Band deadlift.
Side plank
Dead bug

The finish line is in sight now. You're getting to the end of the programme and we're not stopping here - we're increasing the challenge yet again to keep you just outside your comfort zone.

This will keep your body from adapting to the stresses you have already placed on it and help you blast through any plateau. While increasing the work and intensity is important for further development, it's also important to monitor your stress levels. Whether you're doing intense cardio or a relaxing stretch, exercise may help relieve tension, improve your concentration, and give you the energy to accomplish more each day. Your workouts have now reached a new level and should be completed between 35-45 mins. Turn up your tunes and get stuck in.

How to do the exercises

Resistance band deadlifts

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Resisdance Band deadlift.
 

In a bent-over position with palms facing your body, pull yourself up with your core and raise your chest until you are in an upright position. Keep arms by your side and back straight. Slowly lower torso back to starting position by pulling your hips back and keeping your shoulders over your ankles.

Side plank

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Side plank
 

Turn onto your side with your legs extended and your feet and hips resting on the ground and stacked on top of each other. Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles. Roll onto the other side and repeat.

Dumbbell  upright row

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Dumbbell upright row
 

Grasp dumbbells and stand with palms facing the front of thighs. Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rise upward. Lower slowly and repeat. When dumbbells are raised, wrists should be in front or just below the shoulders.

Dead bug

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Dead bug
 

Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement.

Workout 1

Warm up

Jog on the spot for 50 seconds, followed by squats x 15; repeat x 5 times. Start gently, jogging just on the toes and increase pace with each round

Dynamic Stretching

A Runners' stretch x 6 times each side

B Arm circles for 10 seconds each direction

C Shoulder rolls for 10 seconds each direction

Hold for 6 seconds each side (A) (B-C) x 4 rounds

Resistance/Core

1 Dumbbell upright row x 14 times

2 Dumbbell bent over rows x 14 times

3 Dead bug - hold for 15 seconds x 4 sets, increase x 5 seconds each set alternate sides

* Rest for 60 seconds between sets; 3 sets for exercise 1-2

Cardio

Jog or cycle 4 mins; slow walk or reduce cycle speed for 40 seconds; repeat x 4 times

Workout 2

Warm up

Skip for 30 seconds, followed by jabs x 10; upper cuts x 10; hooks x 10; repeat x 5 times. Start gently, increase intensity with each round

Dynamic Stretching

A Runners' stretch x 8 times each side. Hold for 6 seconds each side

B Arm circles for 10 seconds each direction 4 rounds

C Shoulder rolls for 10 seconds each direction 4 rounds

Resistance/Core

1 Resistance Band Deadlifts x 14 times

2 Squats with dumbbells x 14 times

3 Plank (touch shoulder with opposite hand and repeat on other side) x 14 Reps; 4 sets

n Rest for 60 seconds between sets; 3 sets for exercise 1-2

Cardio

Jog or cycle for 6 mins; slow walk or reduce cycle speed for 40 seconds; repeat x 3 times

Rest for 60 seconds between sets

Workout 3

Warm up

Jogging on the spot for 30 seconds, followed by high knees for 20 seconds; lunges x 10; repeat x 5 times. Start gently, jogging just on the toes, increase pace with each round

Resistance/Core

1 Thruster with dumbbells x 14 times

2 Lunge with dumbbells x 14 times

3 Bicep curls x 14 times (use resistance band)

4 Side plank - hold for 15 seconds; 4 sets, increase by 5 seconds each set alternate sides

* Rest for 60 seconds between sets; 3 sets for exercise 1-2-3

Cardio

Jumping jacks x 12; lunges x 12; squats x 12; as many rounds as possible in 5 minutes

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