WEEK 8

Congratulations!  You have reached the final week of your 8 week program.  You now need to put in one last big effort for this week.  Week 8 is a repeat of week 7 to allow you to consolidate each session you did last week, although you should be aiming to increase the intensity where possible.  This could mean running for longer, running faster, completing the required reps faster, completing push ups on toes rather than knees etc.  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 20 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

Lower Back

Lower Back

Rear Shoulder

Rear Shoulder

Glutes

Glutes

Quadriceps

Quadriceps

Hamstrings

Hamstrings

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