Holiday Exercise Sessions

The following sessions can be done on your own without any equipment.  All sessions should commence with the following warm up:Walk/jog for 3 - 5 minutes followed by gentle dynamic stretches of the major muscle groups (calves, hip flexors, hamstrings, lower back, shoulders), 10 push ups, 10 squats.

At the completion of each session be sure to stretch the muscles used.

N.B. All exercises must be completed with sound technique.  If you are not sure of what to do then consult a qualified fitness trainer.

Session 1

Start at the 1 km marker and run (or walk) to Shaw Rd. Note the time it takes to complete the 1 km.

Perform the following strength exercises in sequence and record the total time it takes to complete 1 full circuit.  Do 10, 15, or 20 reps of each exercise

push ups

squats

sit ups

alternating lunges (10, 15 or 20 each leg)

10 meter shuttle run

Rest for 2 minutes and complete 2 or 3 times.  Aim to reduce the total time it takes to complete a full circuit.

Run 1 km back to the start aiming to better the time for the first 1 km.

Session 2

Run (or walk) up the stairs.  Be sure to touch every step.

At the bottom do between 5 and 10 push ups.

Run the stairs again.

At the bottom do 1 less push up.

Repeat this sequence until you get to 1 push up.

Do the same for squats, sit ups and lunges.

By the end you may have done 40 stair runs, 55 push ups, 55 squats, 55 sit ups and 110 lunges! (if you chose to start at 10 of each exercise)

Session 3

Start at the bottom of Toombul Tce.  Try to make it to the stop sign at the top (or as far as you can go).  Record the time to get there.  Aim to start your next one in double the time.  That is, if it takes 1:15min to get there then start your next one 2:30min later.  Aim to do 5, 7, or 9 in total, trying to complete each one in at least the same speed as the first.

Session 4

Record the time to complete the following:

20 squats

20 push ups

100 flutters

20 sit ups

20 lunges

500m run

Active recovery for 3 mins and repeat aiming to better your time.  Complete 3 - 5 rounds