Week 10

This week is a chance to test how you have been progressing. One way to do this is to go back to the very first workout of the 12-week challenge and see how much improvement you have made. Seeing improvement is always motivation for me.

So the first workout this week is the same as in Week 1. You can progress by walking instead of resting or running instead of walking if you feel ready. For an added challenge, splice your workout with short walking or running efforts up or part-way up a set of stairs or a slight hill.

Do these sessions every other day and try to run or walk for 30 minutes on two other days then go for a 60-80-minute or 8-10km run/walk on the weekend.

 

Session 1 – strength and cardio

(The session should take 30-45min including your warm-up and cool-down)

 Workout 20-30min:

  • 10 squats with 1min rest/walk/run. Repeat 1-2 times;
  • 10 push-ups (wall, elevated, knees, toes, chest press machine at the gym) with 1min rest/walk/run . Repeat 1-2 times;
  • 10-20 lunges (10 alternating stationary, 10 walking lunges or 10 on each leg) with 1min rest/walk/run. Repeat 1-2 times;
  • 10 rows/pull-ups (seated horizontal row machine at gym, bent-over row with dumbbells, single arm row) with 1min rest/walk/run. Repeat 1-2 times.
  • 10 opposing arm and leg or 20-30second hover (on knees or toes) with a 30-60second rest. Repeat.

 

Session 2 – Intervals

 (Include a 5min warm-up and 5-10min cool-down)

Workout: Aim for 25-30 minutes of intervals at a 1.5:1 work:recovery ratio. This might be walk fast:walk slow; jog:walk; harder run:easy run. Try working 90 seconds harder:60 seconds easy. You could do this around an oval or around the block. At the gym you could do it in 5-10min blocks using the cardio machines. If it feels too easy, try working harder for longer and having less rest. If it feels too hard, have more rest/recovery time.

Session 3 – strength and cardio

 (Include a 5min warm-up and 5-10min cool-down)

Workout 20-30 minutes (choose lightweight dumbbells):

  • 7-10 minutes x 40m shuttles (running or walking) with 5 squats at one end and 3-5 push-ups at the other;
  • 7-10 minutes x 40m shuttles with 5 lunge with bicep curl at one end and 5 single-arm rows with triceps kickback (alternate sides) at the other;
  • 7-10 minutes x 40m shuttles with 5 shoulder press at one and 10 jogging with high knees on the spot

 

Week 11

 

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s