Week 2

Remember, less is more when you are starting out – get your technique right first and foremost. So don’t do 10 if you can’t do 10 ones with good form.

And if you want to just stick with the week 1 workouts for a while until you feel confident with them then that is fine too. Hopefully I can give you some different ideas and you can find what works for you.

If you can, add five minutes to the interval session this week. These sessions will vary slightly each week and you should only progress when you feel ready to work a little bit harder. The beauty of interval sessions is there are lots of variables, so don’t try to keep up with anyone else, just work at your own pace.

Do these three sessions every other day and try to walk, walk-jog or jog for 20-25 minutes on the other days.

 

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/running short shuttles;
  • 10 push-ups (wall, elevated, knees, toes, chest press machine at the gym) with 1min rest/walk/run;
  • 10-20 lunges (10 alternating stationary, 10 walking lunges or 10 on each leg) with 1min rest/walk/run;
  • 10 rows/pull-ups (seated horizontal row machine at gym or at home with a theraband/tubing, bent-over row with dumbbells, single arm row) with 1min rest/walk/run.

Go back to the start and do it 1-2 more times through from the top.

Finish with 10 opposing arm and leg or 20-30second hover (on knees or toes) with a 30-60second rest. Repeat.

 

Session 2 – Intervals

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

Workout: Aim for 20-25 minutes of intervals at a 1:2 work:recovery ratio. This might be walk fast:walk slow; walk:jog; harder run:easy run. Try 30 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 rower, treadmill and bike, for example. 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

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

 

Workout 20-30min:

  • 10 squats, 10 push-ups, 10 lunges, 10 pull-ups/rows. Take a 30-60-second rest between each exercise if you need or if you want to work harder then do them as a continuous circuit with no rest.
  • 5min of easy:hard intervals at a 1:2 ratio of 20 seconds harder:40sec easier (Walk hard:walk easy; jog:walk; run hard:jog easy). Or simply make this an easy walk. Remember everyone is different so do what is comfortable for you. You could also do this on a bike or rower if you are at the gym.

Go back to the top and repeat 1-2 more times through. Take longer or less breaks if you need

Finish with core work – 10 opposing arm and leg or 20-30second hover (on knees or toes) with a 30-60second rest. Repeat.

 

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