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)
​
​
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
4a Horizontal jumps (or lunge walk)
5a Burpees
Click On Exercise For Tutorial
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
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.
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
​
Click On Exercise For Tutorial
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
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.
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
I leg deadlift (2 sets on each leg)
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.
Click On Stretch For Tutorial