Saturday 24 March 2018

The workout plan - week 2

A1 Bulgarian split squat. All photos: Ronan Lang
A1 Bulgarian split squat. All photos: Ronan Lang
A2 side step
A3 ski squat
A4 slow tempo squat
A5 T push-up
A5 T push-up - beginners
B1 Squat thrust

Important: Always check with your doctor before beginning any diet or exercise programme.

A1 Bulgarian split squat

Tempo: 5151. Beginners: 3010.

Do eight to 10 reps, then switch legs and repeat Face away from a normal-height bench/chair and place one leg up on the bench as shown.

Place your hands on your hips and keep your chest and trunk upright throughout.

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground, as shown in fig 2.

We’re going to use a speed of 5151 here — that’s five seconds to lower, a one-second pause at the bottom, five seconds to lift and a one-second pause at the top.

After eight to 10 reps, repeat with the other leg.


In order to make it easier, you can use a wall or stairs to keep yourself upright and also reduce the tempo and therefore the time under tension.

We’re going to use a speed of 3010 here — that’s three seconds to lower, no pause at the bottom, one second to lift and no pause at the top.

A2 Side step-up

Tempo: 2120.

Do 20 reps then switch legs and repeat. Stand on the edge of the last step of your stairs, facing the wall, with your right leg on the step and the other off the edge, as shown.

Bend the right knee, keeping your hips level in height. If you find one leg weaker than the other, start with the weaker one. ?? Lower down in two seconds until the heel of your left foot brushes the floor, as shown in fig 2.

Keep the sole parallel to the ground, pause for one second, and straighten your right leg — or weightbearing leg — in about two seconds.

Repeat 20 times, then switch legs.

You must not rest the nonsupporting leg on the ground at any stage during the set. Keep your hands on your hips.

A3 Ski squats

Tempo: Hold each position for 10-20 seconds, adding five seconds per workout. Beginners: Hold each position for five seconds to begin with.

Do five reps

Place your feet shoulderwidth apart, about two feet out from the wall, and lean your back against the wall.

Put an unfolded towel behind you so that your back presses against it rather than directly on the wall.

Bend your knees to a halfsquat position. This is position one.

Start with a specified time of between 10-20 seconds per position, lower down to position two, about two inches lower.

After the 10-20 seconds, lower another two inches down to position three.

You should be about thigh parallel by now. Use another two lower positions, with position five being about as far as you can bend at the knees.

The five positions should be done with no rest between them and add five seconds per workout.


Reduce the time to five seconds to begin with at each pause.

A4 Slow tempo squat

Tempo: 8040. Beginners: 4010.

Do 12-15 reps (beginners eight to 10).

Use a shoulder-width foot stance and keep your feet either straight or slightly turned out.

Prior to starting the descent, bend your knees slightly, suck in the lower abs and squeeze your bum cheeks. This will help stabilise your pelvis.

As you bend your knees, keep the hips in line with the spine and your knees in line with your toes.

Squat as deeply as you can without exceeding a 45° bend of your upper body. Keep your knees an equal distance apart during the lift.

Immediately prior to rising, focus on squeezing your bum cheeks tight and hold them tight during the lifting phase. This is a tough technique to master, but the extra effort is worth it.

We’re going to use a speed of 8040 here — that’s eight seconds to lower, no pause at the bottom, four seconds to lift and no pause at the top.


Reduce the height of the squat to a chair or change the tempo. We can also make it easier by reducing the tempo and therefore the time under tension the muscle works.

We’re going to use a speed of 4010 here — that’s four seconds to lower, no pause at the at the bottom, one second to lift and no pause at the top.

A5 T push-up

Support your body with the balls of your feet and with your hands, positioning the latter slightly wider than shoulder-width apart, palms flat on the floor. Straighten your arms without locking your elbows.

Lower your torso until your chest is just a fraction of an inch off the floor. Push yourself back to the starting position and rotate your body into a T, with an arm extended above your body in a T-shape at the top.


Perform the pushups on your knees and, as you rotate, turn and lift your hips off the ground.

Do eight to 10 reps each side (beginners: four to six)

Tabata to finish ...

B1 Squat thrust

Modified Tabata

Assume a push-up position on your hands and toes, shoulder-width apart.

Jump and bring both knees towards your chest at the same time, raising your heels and resting your weight on the ball of your feet.

Continue bringing your feet in and out. Kick your feet back to a push-up position, before immediately returning your feet to the squat position.

Keep your abdominals contracted at all times.

If your fitness levels are not where you want them to be, you may want to follow a gradual approach to a full Tabata workout. The other alternative is to start with a longer rest period and gradually reduce it down until you are ready for the Tabata interval.

Work 20 seconds, rest 30 seconds. Sets: Eight.


Don’t attempt highintensity intervals unless you are in good condition; they’re not appropriate for beginners.

Stick to steady state cardio, 15 minutes’ walking or using a stationary bike until your fitness levels improve at the end of your workout.

High-intensity exercise is not suitable initially for individuals at risk of health problems or for obese people who are not used to exercise.

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