Wednesday 22 November 2017

Exercise programme: Week Three

Crossover lunges are great for hitting side of glute.
Crossover lunges are great for hitting side of glute.

Following your warm-up and stretches, start your main phase straight away.

When jogging, be sure to hold your head up tall and your body strong.

A good tip with breathing is to find a rythmn and stick to it. It will get you through the jogging sections more comfortably.

Moving onto your exercises, the lunge will work the front of the upper leg, the back of the lower leg and your buttocks.

Make sure you keep your head up tall and focus on a point in front. Hands on the hips for balance, or if you have two light weights, you can hold them by your side.

The hip extension is ideal for working on your buttocks and the back of the upper legs, so we are going to work the same muscles here to help build more lean muscle tissue.

Our second set of exercises includes calf raises which are great for ‘high heel’ wearers. You are working the muscles at the back of your lower leg and the muscle that runs long the front of your lower leg. It's also a great exercise for anyone suffering from shin splints. Be sure to use a wall or chair for balance where necessary.

Tricep dips are a favourite for getting any ‘bingo wings’ in shape. If you find it difficult, you can modify the exercise by bringing your feet closer to you, and lowering yourself in the same way, making sure to keep your back as close to the bench as possible.

Finish off with our oblique curls which will work the side of your tummy (the 'love handles'!). Keep your breathing constant and your lower back pressed into the ground throughout.

Finally, don’t forget your cool-down and your stretches!




Week Three - Sessions Five and Six

Phase

Exercise

Duration

Warm-up

Walk / jog

5-7 minutes

Pre-stretch

Quads

Hamstrings

Hip flexors

Hold each stretch for 8-12 seconds

Main phase (CV & LME)

Jog

Walk

Repeat twice

4 minutes

1 minutes





Lunges

Hip extension

Repeat twice

10 reps of each leg

10 reps of each leg





Jog

Walk

Repeat twice

4 minutes

1 minutes





Calf raises

Tricep dips

Repeat twice

10 reps of each leg

10 reps

Abdominal session

Oblique curl

Repeat twice

10 reps on each side

Cool-down

Jog

3 min

Post-stretch

Quads

Hamstrings

Gastromenius (calf)

Triceps

Abs/ tummy

Hip flexors

Hold each stretch for 15-30 secs

Thanks to Lorraine Ho and Bootcamp Ireland

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