Friday 19 January 2018

Let 100 fit days plan whip you into shape for 2014

DIVE BOMB PUSH UP: 1/ Support your body on your toes and hands with your arms straight and your hips raised high into the air. Photo: El Keegan
DIVE BOMB PUSH UP: 1/ Support your body on your toes and hands with your arms straight and your hips raised high into the air. Photo: El Keegan
DIVE BOMB PUSH UP: 2/ Lower your head and chest down toward the floor bending at your elbows. Photo: El Keegan
DIVE BOMB PUSH UP: 3/Eextend your head past your hands, then forward and up toward the ceiling looking up. Photo: El Keegan
CRUNCH REACH 1/ Start by lying on your back with your knees bent, feet flat and your hands on your thighs then lift your head and shoulders off the floor and slide your hands up to your knees. Photo: El Keegan
CRUNCH REACH 2/ Keep your feet flat throughout. Then lower your head, shoulders and hands, and repeat this movement the same way you brought it up. Photo: El Keegan
SUMO SQUAT 1/ Start standing upright with your feet wider than shoulder width and your toes pointing outwards. 2/ Lower your body toward the floor, pushing your hips back and down and bending your knees. 3/ Push through your heels to return to the top position. 4/ Keep your back as straight as possible throughout avoiding bending forward. Photo: El Keegan

Siobhan Byrne

Welcome to the first week of your 100 FIT days exercise programme. Over the next 14 issues of FIT magazine, I will be giving you exercises that you can do in your own home.

To the right you will see three bodyweight exercises. These form the basis of your exercise programme for your first seven FIT days. You will perform these exercises in the Tabata style of training.

Named after Dr Izumi Tabata of the National Institute of Fitness and Sports, Kagoshima Prefecture, Japan, this method of exercise is great for burning fat as it raises you metabolic rate for long after your training has finished. This means you will burn more calories, even at rest.

In his studies, Dr Tabata showed that bursts of high intensity interval training are far more effective than longer periods of less intense exercise.

So each week I will be giving you three exercises to do in the following way: perform 20 seconds of each exercise as hard as you can and then rest for 10 seconds before you go on to the next exercise.

Perform the second exercise for 20 seconds then rest for 10 seconds before you move on to the third exercise, again for 20 seconds and rest for 10. This completes one round.

Repeat the round twice more to perform at least three rounds.

This should be done every other day. The reason you don't do weight-bearing exercises every day is that your body needs time to repair. However, these are still FIT days so on the non-strength training days you should do some cardio vascular exercise.

If you are fit enough, you can do sprint intervals - run as fast as you can for 30 seconds, walk for 30 seconds repeated 10 times. If you are new to exercise, go for a vigorous walk. As the weeks go on and you get fitter, we will release bonus workouts on to do on your cardio days.

Remember, none of this exercise will work if you don't follow our nutritional guidelines and make sure you check with your doctor before embarking on any exercise programme.

Sample seven day plan

Monday - cardio vascular exercise: sprint intervals or vigorous walk

Tuesday - Tabata 

Wednesday - Cardiovascular exercise

Thursday - Tabata 

Friday - Cardio vascular exercise

Saturday - Tabata 

Sunday - Cardiovascular exercise

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