Life Health & Wellbeing

Friday 23 August 2019

Week 4

Bicycle
Bicycle

You're almost at the finish line. Well done. But it doesn't stop here. You can test out how far you have come by completing the four weeks again and upping the repetitions and rounds each week. Your final goal is to get one more round of your Bonus session completed. For example, in week 1 you completed three rounds; week 3, you completed five rounds, so for the final week you will complete the same session but beat your score. How many can you do? Let's finish strong.

Workout 1

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Warm up

Walking plank x 8 reps (as week 1)

Bear crawl twist x 8 reps (as week 3)

Plank hold for 30 secs

Repeat x 3 rounds

Circuit

Alternate side raise x 15 reps How to: stand with legs shoulder width apart. Lift right arm slowly to shoulder height, hold, and slowly lower to side. Repeat on other side. Add weights to boost strength.

Squat thruster with press-up x 15 reps How to: stand with feet shoulder width apart. Squat quickly and with hands on the floor, kick feet out behind you, and into a press-up position. Do a push-up, then jump feet back to a squat and up to stand. Modify by bending knees in press-up.

Plank shoulder tap x 30 reps (as week 2)

Front punch for 40 secs (as week 1) Boost by adding weights.

Repeat x 5-6 rounds

Rest: 40 secs rest after each round

Finisher: Core - Week 4

Bicycles for 35 secs

Toe touches for 35 secs

Plank hold for 35 secs

Complete back to back with 30 secs rest after each round of 3

Workout 2 Warm up

Warm up

Lizard stretch x 5 reps each side (as week 3)

High knees for 30 secs

Bum flicks for 30 secs (as week 1)

Ice skaters 30 secs (as week 2)

Repeat x 3 rounds

Circuit

Reverse lunge x 15 reps (as week 1)

Side lunge x 15 reps

Opposite arm/leg raise x 15 How to: start on all fours. At the same time, raise the right arm and left leg, keeping body in straight line. Return to start, and repeat on other side.

Glute kickback x 15 reps How to: start on all fours. Kick right leg up as high as you can. Return to start, repeat on left.

Repeat x 5-6 rounds Rest: 40 secs rest after each round

Finisher: Core - Week 4

Workout 3

Warm up

Squat jumps on the spot for 20 secs (as week 3)

Walking plank x 10 reps (as week 1)

Press-ups x 10 reps

Repeat x 3 rounds

Circuit

Squat pulses x 20 reps How to: from standing, lower into squat position. Then lift and lower by a few inches from bottom of squat.

Bicep curl x 15 reps How to: using weights or cans, stand with feet shoulder width apart. Hands facing forward. Make fists and keeping upper arms still, contract biceps and raise and lower weight slowly.

Ice skaters x 40 reps (as week 2)

Twisting squat jump x 15 reps

Repeat x 5-6 rounds

Rest: 40 secs rest after each round

Finisher: Core - Week 4

Bicycle

Lie on your back, knees bent, feet flat on floor. Lift head and shoulders, and both legs off floor. Now bicycle legs, while bracing abs. Lower slowly to floor.

Side lunge

Stand with feet shoulder width apart. Take a big step with the right foot to the right, and drop into a lunge. Keep your left leg straight, and keep right knee over ankle. Return to start, and repeat on other side.

Twisting squat jump

Stand with feet shoulder width apart, lower into a squat, then push through feet to leap into the air, and turn 90 degrees. Land and lower into squat immediately.

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