WEEK 5

Congratulations!  You have completed the first 4 weeks and it is now time to increase the training load again.  Weeks 5 and 6 require you to train 5 days/week.  You can select any 5 days but it is better to spread it out as much as possible.  For best results you need to try to complete all sessions but if this is not possible, remember that any number of sessions is better than none.  On the other 2 days you can have a rest.  You will need a stop watch for some of the sessions.  You could even download a free timing device from the app store (for example, Interval Timer)

DAY 1 - Strength

 

Warm up

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

Perform each exercise for 30 seconds with a 15 sec rest between.  Perform 3 rounds

 

Squats

Push-ups

Reverse lunges

Plank

Flutters

Forward lunges

Plank walk

Hip raise (single leg x both sides)

Side plank (left and right sides)

Click On Exercise For Tutorial

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

DAY 2 - Cardio

 

Warm up

Click On Stretch For Tutorial

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

Click On Stretch For Tutorial

DAY 3 - Strength and Cardio

 

Warm up

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

Perform each exercise for 45 seconds with a 15 sec rest between.  Perform 3 rounds

 

Bear crawl

Lunge walk

Inch worm

Shuttle runs

Squats

Mountain climbers

Ski jumps

Click On Exercise For Tutorial

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

Click On Stretch For Tutorial

DAY 4 - Cardio

 

Warm up

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

Interval session - use the walk as recovery and the run/walk faster part as the harder work period.  If running for the full time is not possible then simply go for as long as possible and then back off to a fast walk.

 

Walk 30 secs

Run or walk faster 30 secs

Walk 1 min

Run or walk faster 1 min

Walk 2 min

Run or walk faster 2 min

Walk 4 min

Run or walk faster 4 min

Walk 2 min

Run or walk faster 2

Walk 1 min

Run or walk faster 1 min

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

Click On Stretch For Tutorial

DAY 5 - Strength

 

Warm up

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

Perform each exercise in turn for the number of reps stated.  Complete 3 rounds as quickly as possible.  Record your time to complete the full 3 rounds

 

Squats x 20

Push ups x 10

1 leg deadlift x 12 each leg

Back extension (level 2) x 15

Lunge and rotation x 10 each side

Flutters x 50

Dead bug x 10 each side

Plank walk x 10 each way

Click On Exercise For Tutorial

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

Click On Stretch For Tutorial

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