Anyone looking to lose weight and tone up.
Anyone with a busy schedule wanting to keep fit in a short amount of time.
Someone looking to return to exercise after a period of inactivity.
Week 1 - 6
The aim of this session is to increase muscle strength and cardiorespiratory endurance.
The different levels of programme are to make the session doable for people with a variety of fitness levels.
The session is directed at somebody trying to get back into exercise, someone who has limited access to gym facilities and to a person who has a particularly busy schedule and needs to fit effective training into short periods of time.
Suggested Weekly Timetable:
Long Walk (60mins plus)
Timings to be decided by the individual to fit with schedule.
Individual to complete a full body stretch at least once each day.
To be completed in conjunction with a calorie controlled diet.
3 minute jog/walk to gradually increase pulse rate to 60 – 70% MHR
Run/Walk 400m as fast as possible (rest as per the circuit below)
Press Up/Press Up on Knees
Beginner – 2mins between circuits
Improver – 60s
Advanced – no rest
Heavy Bag Single Arm Row (Repeat Each Side)
If you have a bar/fence to pull yourself up on there is the option for Wide Grip Pulls Ups or Inverted rows to add difficulty.
Hip Bridge (Raise legs to increase difficulty)
Run/Walk 400m as fast as possible (rest as per the circuit above – Advanced take 60s Rest)
Fast Walk/Jog/Sprint 50m then perform 10 Jump Squats – Repeat x 3 (Beginner with walk back recovery) x 5 (Improver with slow jog back recovery) x 10 (Advanced with no recovery)
3 minute jog/walk at very slow pace followed by a full body static stretch
15 Minute Cardio Session
WARM UP - 3 minute gradual pulse raise (dynamic stretch as required) Walk/Jog
10 minutes of fast walking.
Intensity – if somebody were to ask you a question you should be able to reply in short sentences before needing a quick break from speaking.
Use your arms driving forwards and backwards in order to generate more speed.
10 minute jogging.
Intensity – minimum 6 out of 10 for effort.
Add short bursts of increases in speed to add difficulty (e.g. 50m sprint). Build up to five short bursts of speed in the 10 minute period.
10 minutes of interval training.
Intensity – 8 out of 10 for effort.
Work:Rest of 1:1
1 minute of fast paced running (as fast as you can – expect speed to drop over the minute). 1 minute slow jog.
Add difficulty by reducing the rest period to 30 seconds.
COOL DOWN – 2 minute light jog/walk to reduce heart rate. Follow by stretching key muscles (hamstrings, quads, glutes). Perform full body stretch later in the day.
Please consult our Disclaimer before undertaking any training sessions or programmes on this website.
Featured image from Pexels.