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)
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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
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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 20 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