WEEK 7

Congratulations!  You have reached the final 2 weeks of your 8 week program.  You should now, whilst possibly a little tired, be feeling much fitter and more invigorated.  Consistent exercise gives you an enormous sense of satisfaction. Weeks 7 and 8 also require you to train 5 days/week.  If you did not manage that in weeks 5 and 6 you should definitely aim to do it now.   You can select any 5 days but it is better to spread it out as much as possible.  On 1 of the other 2 days you are encouraged to walk continuously for 30 minutes at an uncomfortable pace.  The 7th day 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 and Cardio

 

Warm up

Walk 2 mins

Perform the following dynamic stretches

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

This session utilises supersets where 2 exercises are paired together and you complete sets of each alternating before moving to the next pair.  In this case perform 2 sets of each for 30 seconds with 5 secs between each exercise.  Before progressing to the next pair have 15 - 30 seconds rest.  

 

1 a           Shuttle runs

1b            Push-ups

2a            Step ups

2b            Squats

3a            Mountain climbers

3b            One leg deadlifts

4a            Horizontal jumps (or lunge walk)

4b            Plank rotation

5a            Burpees

5b            Flutters – thumbs up

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 2 - Cardio

 

Warm up

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

Wide stance squats

Lunge walk and rotation

Side throughs

Praying mantis

Push up walk

Back extension (level 2)

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

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

Introduction to Tabata Training.  Perform each exercise for 20 seconds with a 10 second rest.  Do 4 sets of each exercise before moving to the next. 

 

Have 30 seconds rest between exercises

 

Squats

Push ups

I leg deadlift (2 sets on each leg)

Back extension (level 2)

Lunge and rotation

Flutters

Dead bug

Plank walk

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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