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Fitness Guide 62-65

Fitness Guide 62-65

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Published by The Guardian

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Published by: The Guardian on Jan 05, 2011
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62 | Get fit for free

Outdoor gym | 63
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 week too challenging, repeat the week before moving on to the next

Eight-week outdoor plan
Before you begin Always perform a warm-up that starts with walking and progresses to jogging for 10 minutes or so. And never stop the session abruptly – with circuits and intense sessions, always finish with a slow 10-minute jog-to-walk.

WEEK ONE
Day 1 10 min jog; alternate sprinting with jogging for 50m (of each), and repeat for 100m, 200m, 400m, 200m, 100m, 50m; 10 min jog Day 2 15 mins stretching Day 3 8 x (20 secs of deep squats + 10 secs rest); 8 x (20 secs of press-ups + 10 secs rest) and 8 x (20 secs of crawling + 10 secs rest) Day 4 40-60 min walk incorporating some balancing exercises Day 5 30 min circuit incorporating 4 exercises (5 reps of each) with 30 secs walk then 1 min jog between sets. Keep moving for the entire 30 mins Day 6 1 hr gentle swim/walk/ yoga Day 7 Rest Day 1 40 mins fartlek running Day 2 20 mins stretching Day 3 8 x (20 secs jumping up and down with 10 secs rest); 8 x (hanging and swinging for 20 secs + 10 secs rest); 8 x (lift and carry for 20 secs + 10 secs rest) Day 4 30 mins throwing and sprinting Day 5 35 min circuit incorporating 10 reps of any 4 exercises (different to last week), followed by 30 sec walk, then a 2 min jog in between sets Day 6 Rest

WEEK TWO

Day 7 1 hr gentle swim/ walk/yoga

WEEK THREE
Day 1 15 sec run, 15 sec walk; 30 sec run, 30 sec walk; 1 min run, 1 min walk; 2 min run, 2 min walk; 1 min run, 1 min walk; 30 sec run, 30 sec walk Day 6 1 hr gentle swim/walk/ yoga Day 4 Day 5 40-60 min 40 min circuit brisk walk incorporating 15 reps of 6 exercises with 30 secs recovery walk and 1 min fast-paced jog between sets. 2 min walk halfway through the session Day 3 Day 2 8 x (20 secs lift 40 min jog and carry + 10 secs rest); 8 x (20 secs deep squat + 10 secs rest); 8 x (20 secs vault + 10 secs rest); 8 x (20 secs squat + 10 secs rest); 8 x 20 secs balancing + 10 secs rest) Day 1 30 mins of sprinting over varying distances (jogging the same distance to recover) Day 7 Rest Day 5 Day 6 1 hr gentle swim/ 40 min circuit with 12 reps of yoga/walk any 4 exercises (different to last week), then 30 secs walk followed by 1 min fast-paced jog between sets Day 4 40-60 min brisk walk Day 3 8 x (20 secs deep squats + 10 secs rest); 8 x (20 secs hang and swing + 10 secs rest); 8 x (20 secs pressups, 10 secs rest); 8 x (20 secs long jumping, 8 secs rest); 8 x (20 secs crawling; 10 secs rest) Day 2 30-40 min gentle jog stopping to hang and swing when you see a suitable tree

WEEK FOUR

Day 7 Rest

ILLUSTRATIONS: JAMIE CULLEN

64 | Get fit for free

Outdoor gym | 65

Day 3 8 x (20 secs + 10 secs recovery) of 8 different exercises

Day 4 40-60 mins jogging

Day 2 40 mins walking and stretching

Day 5 45 min circuit incorporating 25 reps of 9 exercises followed by 30 secs walk and 1 min fastpaced jog to recover. 2 min walk halfway through the session

Day 6 1 hr gentle swim/walk/ yoga

Day 7 Rest

WEEK EIGHT
Day 1 40 mins fast-paced running or fartlek

Day 2 40 min walk or jog; 6-8 balance and general stretching exercises

Day 1 40 mins fast-paced running

Day 3 8 x (20 secs + 10 secs recovery) of 8-10 exercises

WEEK FIVE
Day 1 40 mins fast-paced running, stopping periodically to crawl, hang or jump

WEEK SEVEN
Day 7 Rest Day 4 40-60 min jog

Day 2 40 mins jogging or stretching

Day 6 1 hr gentle swim/walk/yoga

Day 5 40 min circuit incorporating 20-25 reps of all 10 exercises with 30 sec walk and 1 min fast-paced jog between sets. 2 min walk halfway through the session Day 6 1 hr walk/swim/jog

Day 3 8 x (20 secs + 10 secs recovery) of 6 different exercises

Day 5 40 min circuit with 25 reps of 8 exercises followed by a 30 sec walk and 1 min fast-paced jog between sets. 2 min walk halfway through the session Day 4 40-60 min walk incorporating 6 crawling and balancing exercises

Day 4 40-60 mins walking /swimming

Day 7 Rest

ILLUSTRATION: JAMIE CULLEN

Day 5 Day 6 40 min circuit 1 hr gentle incorporating swim/walk/yoga 20 reps of 8 exercises with 30 secs recovery walk and 1 min fast-paced jog between sets. 2 min walk halfway through the session

Day 7 Rest

Day 1 40 mins fastpaced running

Day 2 40 min gentle jog

WEEK SIX

Day 3 8 x (20 secs + 10 secs recovery) of 7 different exercises

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