Sunday 17 December 2017

6 Week Shape Up: Exercise plan for Week 4

Sophie from No 17 Personal Training does a Quad Stretch Standing.
Photo: Tony Gavin
Sophie from No 17 Personal Training does a Quad Stretch Standing. Photo: Tony Gavin
Sophie from No 17 Personal Training does a Split Squat. Photo: Tony Gavin
Sophie from No 17 Personal Training does a Back Extension. Photo: Tony Gavin

This week we’re adding some more repetitions and increasing the duration of your aerobic work. If you haven’t been able to do full press-ups and full plank, try and get into position and do the full variation. Aim to push the test workout a little further.

Workout 1

Warm-up: 5 minutes of fast walking + 5 walkouts

Mobility: 2 minutes of hip flexor stretches on both sides

Strength: 1) squats x 16

Strength: 2) dips x 16

Rest for 60 seconds; repeat 1 & 2 x 5 times

Conditioning: Run or power walk for 90 seconds fast, walk for 1 minute; repeat 5 times

Core: Hold the plank for 35 seconds, rest for 30 seconds; repeat 5 times. Energy to burn? Do core section in full plank – legs straight

Bonus point: Perform 15 walkouts throughout the day.

Workout 2  

Warm up: Skip for 8 minutes, do 1 quad stretch either side 

Mobility: Lower back stretch for 2 minutes

Strength: Perform 12-16 perfect press-ups, rest for 30 seconds; repeat x 4 times

Conditioning: 15 minutes to complete as many rounds as possible of 20 squats, 20 back extensions, 20 mountain climbers 

Bonus point: Complete 10 minutes of meditation 2 days in a row.

Workout 3

Warm up: 5 minutes of fast walking, followed by 5 walkouts

Test 1: Perform as many squats as possible in 90 seconds with perfect technique, rest and perform as many press-ups as you can in 90 seconds – make sure your chest touches the floor fully on every press, keep your knees bent if you need to.

Test 2: In 5 minutes, cover as much distance as you can, running, jogging or walking.

Bonus point: Spend 40 minutes on an old hobby that you have neglected.

How to do the exercises

Split squat

You’ll need a bench for this. Place it behind you, lift one leg behind you and place it on the bench, then stand up with your spine long and your back leg with a 90-degree bend at the knee. Now, bend your front knee and lower yourself until your front thigh is parallel to the floor (pictured right). Push through your heel to return to standing and repeat on the other side.

Quad stretch

Position yourself next to a wall or hold the back of a chair for balance if you need. Bring your left foot up behind you, bending at the knee and stretching down through the hip. Take your left foot with your right hand and pull up to stretch the quad muscle. Hold. Replace your left foot on the ground and repeat with the right.

Back extension

Lie on your stomach, arms straight in front of you, palms down and legs straight on the ground. Draw your belly button up to your spine. Lift your left arm and right leg off the floor about one inch, stretching to your finger tips and out to your toes. Hold and slowly lower arm and leg to the floor. Repeat with the other side.

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