Friday 15 December 2017

Week 1 exercise plan

Dumbbell shoulder press
Dumbbell shoulder press
Runner's stretch
Thruster
Bird Dog

Here we go! Your goal in Week 1 is to focus on the intensity of your workouts and not stray from your meal plan. It will take determination and maybe declining all invitations - just for the first week. During each cardio workout, track how you feel and write down the resistance/weight (bands or dumbbells) you have used during your workout.

Week 1 workouts are aimed at a low/moderate level, which means you should be just out of your comfort zone but not huffing and puffing. It's perfectly normal to experience muscle soreness this week as your body will be adjusting to new stress levels as a result of your workout. It's important to push through this discomfort, keeping your long-term goal in mind. It will get easier, we promise! Your overall workout - depending on how fit you are -will take 30-40mins to complete. Do each workout once this week, leaving a day between each.

How to do the exercises

Glute Bridge

Lie flat on the floor on your back. Place hands by your side and bend your knees. Your feet should be shoulder width apart. This is the starting position. Push with your hips and lift them off the floor. Keep your back straight. Exhale as you perform this part of the exercise and hold it at the top for a second. Slowly move your hips back to the starting position as you breathe in.

Runner's stretch

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Runner's stretch

Step your right foot forward, bend the knee so it is over your toe and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don't reach. Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to lunge position. Repeat on other leg.

Dumbbell shoulder press

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Dumbbell shoulder press
 

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees with your palms facing forward away from the face. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head. Pause, and slowly return the weight to the starting position.

Bird Dog

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Bird Dog
 

To work your core and back, remain on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; look down at the floor. Slowly extend your right leg behind you while reaching your left arm forward. Repeat on other side.

Thruster

Stand with your feet shoulder width apart while holding the dumbbells on your shoulders. Squat down making sure your hips go below your knees and your back is flat. Stand up through your heels and press the dumbbells up at the top of the squat. Use your legs to drive the dumbbells up and fully extend your arms at the top of the press.

Workout 1

Warm up: Jogging on the spot for 30 seconds followed by 12 jumping jacks; repeat x 5 times (start lightly, jogging just on the toes, increase pace with each round)

Dynamic stretching:

A Runners' stretch x 5 each side; hold for 6 seconds each side

B Arm circles for 10 seconds each direction; 4 rounds

C Shoulder rolls for 10 seconds each direction; 4 rounds

Resistance/Core:

1 Dumbbell shoulder press x 10

2 Single arm bent over rows x 10 each side. Hold a dumbbell in one hand and stand with one foot forward, knee bent. Bend forward and lower your torso until almost parallel to the floor. Let the dumbbell hang at arm's length from your shoulder. Without moving your torso, lift the dumbbell to your side, keeping elbow close to your side. Pause and squeeze at top of movement. Lower dumbbell back to start position.

Rest for 60 seconds between sets, repeat 1 & 2 x 3 sets

3 Bird dog - hold for 5 seconds x 8 each side

* Rest for 60 seconds between sets

Cardio: Light jog or cycle for 3 mins; slow walk or reduce cycle speed for 1 min; repeat x 4 times

* Rest for 60 seconds between sets

Workout 2

Warm up: Skip for 30 seconds, followed by shadow boxing - jabs x 5; upper cuts x 5; hooks x 5 - you don't need a partner, just use an imaginary one! Repeat x 5 times, start gently, increase intensity with each round. Really concentrate on your breathing

Dynamic Stretching:

A Runners' stretch; repeat x 5 times each side; hold for 6 seconds each side

B Arm circles for 10 seconds each direction; 4 rounds

C Shoulder rolls for 10 seconds each direction; 4 rounds

Resistance/Core:

1 Push-up (full or kneeling); repeat as many as you can, but remember it's quality over quantity; repeat 3 times

2 Squats x 10; repeat 3 times

3 Glute bridge - hold for 3 second x 10 times; repeat 3 times

* Rest for 60 seconds between sets; repeat each x 3 times

Cardio: Jog or cycle for 5 minutes; slow walk or reduce cycle speed for 1 min; repeat x 3 times

* Rest for 60 seconds between sets

Workout 3

Warm up: Jogging on the spot for 40 seconds, followed by high knees for 20 seconds; repeat x 5 times. Start gently, jogging just on the toes and increase pace with each round

Resistance/Core:

1 Thruster x 10

2 Reverse lunge - take a large, controlled step backward with your left foot. Lower your hips so your right thigh (front leg) is parallel to the floor and right knee is over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep; repeat x 10

3 Bicep curls - stand on the band(s), feet hip width apart. Now take a handle in each hand and stand up straight. Keep your back and head straight, chest up and stomach tight. Start with your arms straight down with palms facing forward, and elbows tight to your sides. Pull the handles up and bend your arms until your hands are at chest height. Keep elbows stationary at your sides. Repeat x 10 times using resistance bands

4 Plank - assume a standard push-up position except instead of resting your weight on your hands, place your elbows and forearms flat on the floor. Begin by raising hips so your body from heels to head is in a straight line. Brace your core and breath deeply throughout. Repeat x 10; hold for 1 second

* Rest for 60 seconds between sets; x 3 sets for each exercise

Cardio: Jumping jacks x 8; lunges x 8; squats x 8; as many rounds as possible in 5 mins

* Rest for 60 seconds between sets

Move like a boxer - jabs, upper cuts and hooks

Jabs: Stand tall with your back straight, abs engaged, shoulders relaxed, arms at your sides, elbows bent and feet staggered one in front of the other. Make fists with your hands and bring them up in front of your chin as if in defence. Breathe deeply as you punch one arm straight out in front of your shoulder (without locking the elbow), then pull that arm back into the starting position. Alternate arms with each jab

Upper cuts: This time, breathe deeply as you punch your right fist slightly upward and across the midline of your body (toward the left), while pivoting toward the left on the ball of your right foot. Pull your arm back down to the starting position, returning to face the front. Repeat alternating arms.

Hooks: Start with one foot slightly forward and release your back heel. Raise your fists to chin height. Rotate your shoulder and shift your hip forward. Lift your elbow to shoulder height and punch to midline. The target zone should be between the temple and jaw level.

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