Wednesday 22 January 2020

6 Week Shape Up: Exercise plan for Week 5

John from No 17 Personal Training does a Hamstring Stretch.
Photo: Tony Gavin
John from No 17 Personal Training does a Hamstring Stretch. Photo: Tony Gavin
John from No 17 Personal Training does a Static Lunge. Photo: Tony Gavin
John from No 17 Personal Training does a Shoulder Tap. Photo: Tony Gavin
Sophie from No 17 Personal Training does a Bridge. Photo: Tony Gavin

This week we’re adding in some shoulder taps. Make sure to read the technique properly and maintain proper alignment throughout the movement. This is a great week to extend your new regimen, try a new fitness class or sign up to some training in your local gym. I hope you enjoy your nutrition programme for this week.

Workout 1

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

Mobility work: 2 minutes of hip flexor stretches on both sides

Strength: 1) static lunges x 10 either side

Strength: 2) dips x 18 

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

Conditioning: Run or power walk for 2 minutes, walk for 1 minute; repeat 5 times

Core: Hold plank for 40 seconds if knees are bent, rest for 30 seconds; repeat 5 times. If you’re in full plank, hold for 30 seconds

Bonus point: Perform 15 walkouts throughout the day.

Workout 2  

Warm-up: Skip for 9 minutes

Mobility work: Hamstring stretch for 5 minutes

Strength: Perform 14-18 perfect press-ups, rest for 30 seconds; repeat x 4 times

Conditioning: Take 3 minutes to completes as many rounds of 10 squats, 10 shoulder taps, 10 mountain climbers, rest for 1 minute; repeat 3 times

Bonus point: Get a training partner for today’s workout.

Workout 3

Warm-up: 5 minutes fast walking + 5 walkouts

Test 1: Do 30 reps of the bridge, rest for 60 seconds; repeat 3 times

Test 2: Straight into a 7-minute fast run as soon as you’ve completed your last set

Bonus point: Take a 40 minute hike in the great outdoors.

Static Lunges

Stand with your legs 3 to 4 feet apart, left leg facing forward and right leg stretched out behind with foot facing forward. Bend your front knee and hip and lower into the lunge so that the left thigh is parallel to the ground (right). Bend your right knee to the floor and lower the right hip. Push through the feet to come up. Repeat with the right foot forward.

Hamstring Stretch 

Place your foot on a low bench/step. Maintaining a straight leg and a straight back, flex forward at the waist until you feel a stretch sensation in the back of your upper leg. Aim to bring your chest forward towards your foot. Repeat on the other side.

Shoulder Taps

From plank position, with your body in a straight line (beginners can place their feet apart). Keeping that position, and not rotating your spine, lift your right hand to tap your left shoulder. Place back on the floor and repeat on the other side.


Lie on your back, arms flat by your sides, palms facing down. Bend the knees and bring them as close to the butt as you can and hip width apart. Stretching the soles of the feet into the ground, lift the thighs and hips, drawing your belly button to the spine. Keep your knees and thighs parallel and your shoulders on the ground, neck relaxed. Pause. Then slowly, vertebra by vertebrae, relax down to the ground again.

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