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Fitness Guide 62-65

Fitness Guide 62-65

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Published by Jamie Hall

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Published by: Jamie Hall on Jan 05, 2011
Copyright:Attribution Non-commercial

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12/14/2013

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62 
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 Get fit for freeOutdoor gym 
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 63
Eight-week outdoor plan
    W    E    E    K    T    W    O    W    E    E    K    F    O    U    R
WEEK THREE
Before you begin
Always perform a warm-up that startswith walking and progresses to joggingfor 10 minutes or so. And never stopthe session abruptly – with circuitsand intense sessions, always finishwith a slow 10-minute jog-to-walk.
WEEK ONE
Day 1
10 min jog;alternatesprinting with jogging for50m (of each),and repeat for100m, 200m,400m, 200m,100m, 50m;10 min jog
Day 2
15 minsstretching
Day 3
8 x (20 secs of deep squats +10 secs rest);8 x (20 secsof press-ups+ 10 secsrest) and 8 x(20 secs of crawling +10 secs rest)
Day 4
40-60min walkincorporatingsomebalancingexercises
Day 5
30 min circuitincorporating4 exercises(5 reps of each) with30 secs walkthen 1 min jogbetween sets.Keep movingfor the entire30 mins
Day 6
1 hr gentleswim/walk/yoga
Day 7
Rest
Day 1
40 minsfartlek running
Day 7
Rest
Day 1
30 mins of sprintingover varyingdistances(jogging thesame distanceto recover)
Day 2
40 min jog
Day 3
8 x (20 secs liftand carry + 10secs rest); 8 x (20secs deep squat +10 secs rest); 8 x(20 secs vault +10 secs rest); 8 x(20 secs squat +10 secs rest); 8 x20 secs balancing+ 10 secs rest)
Day 4
40-60 minbrisk walk
Day 5
40 min circuitincorporating15 reps of 6 exerciseswith 30 secsrecovery walkand 1 minfast-paced jogbetween sets.2 min walkhalfway throughthe session
Day 6
1 hr gentleswim/walk/yoga
Day 3
8 x (20 secs jumping upand down with10 secs rest);8 x (hangingand swingingfor 20 secs +10 secs rest);8 x (lift andcarry for 20 secs+ 10 secs rest)
Day 5
40 min circuitwith 12 reps of any 4 exercises(different tolast week), then30 secs walkfollowed by1 min fast-paced jog between sets
Day 2
20 minsstretching
Day 6
1 hr gentle swim/yoga/walk
Day 4
30 minsthrowing andsprinting
Day 4
40-60 minbrisk walk
Day 5
35 min circuitincorporating10 reps of any4 exercises(different tolast week),followed by30 sec walk,then a 2 min jogin between sets
Day 3
8 x (20 secs deepsquats + 10 secsrest); 8 x (20 secshang and swing +10 secs rest); 8 x(20 secs press-ups, 10 secs rest);8 x (20 secs long jumping, 8 secsrest); 8 x (20secs crawling;10 secs rest)
Day 6
Rest
Day 2
30-40 mingentle jogstopping tohang and swingwhen you see asuitable tree
Day 7
1 hr gentle swim/walk/yoga
Day 7
Rest
Day 1
15 sec run, 15 sec walk; 30 secrun, 30 sec walk; 1 min run, 1 min walk; 2 min run, 2 minwalk; 1 min run, 1 min walk; 30 sec run, 30 sec walk
Here is a steady series of outdoor circuits to kick-start the new year.Go easy on yourself at first: if you find the sessions in one weektoo challenging, repeat the week before moving on to the next
    I    L    L    U    S    T    R    A    T    I    O    N    S   :    J    A    M    I    E    C    U    L    L    E    N

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