Week 3

This week’s sessions have been slightly tweaked. I have added some shoulder strength exercises. Strengthening the various shoulder muscles can help stabilise the shoulder joint, improve posture and enhance range of motion.

There is also the option this week to add some repetitions to your strength sets. There are various ways to progress an exercise – including increasing repetitions or sets, intensity and/or duration, range of motion or adding load. But I cannot stress enough how you should only progress when you are ready. If the earlier workouts worked for you then by all means stick to them until you are ready to work a little bit harder.

Repetitions are how many you do in a set. So, for example, if you have been doing 2 sets of 10 squats in the past couple of weeks, you could try 12 in your first set. If that feels OK then repeat in your second set, otherwise just do 10 or the amount you are comfortable with. The last 2-3 in each set should feel hard without compromising your technique.

Do these sessions every other day and try to walk, walk-jog or run for 25-30 minutes on two or three of the other days.


Session 1 – Strength and cardio

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

Workout 20-30min:

  • 10 squats with 1min rest/walk/running short shuttles. 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 step-ups/lunges 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 shoulder press (with dumbbells, barbell, shoulder press machine if at gym) 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 1-2 times.


Session 2 – Intervals

(Include a 5min warm-up and 5-10 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 working harder for a longer amount of time to the previous two weeks, maybe 45 seconds harder:90 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: This session is a circuit-style session and should take 30-45min with warm-up and cool-down. Change stations on the minute, work:rest options are 30second working:30seconds rest; 40:20 or 50:10. Alternatively, just do 10 of each strength exercise. Take longer or less breaks if you need. 2-3 times through.


2-push-ups (chest press machine at the gym);

3-walk/run (on the spot, or 20m shuttles);


5-pull-ups/rows (supported horizontal row machine at the gym);

6-walk/jogging with high knees on the spot;

7-shoulder press (with barbell, dumbbells or shoulder press machine at the gym);

8-opposing arm and leg/hover;





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