Week 6

If you have been working steadily you may like to add a progression to your workouts this week by increasing your workout times – this may be by adding just five minutes to the session – or by increasing your intensity. So instead of walking you might like to add a light jog to your workout.

The first strength and cardio session this week is similar to the very first session of the 12 weeks. It should be a good guide to how you are improving. If you opted for a 1-minute rest between sets in week 1 then you could try walking this time, or if you walked the 1-minute you could try running some instead.

Do these sessions every other day and try to go for a 20-30minute walk or jog on two other days.

 

Session 1 – Strength and cardio

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

Workout 30min (for a shorter workout don’t do biceps and triceps):

  • 10 squats + rest, walk or run 1minute. Repeat;
  • 10 push-ups + rest, walk or run 1minute. Repeat;
  • 10 lunges + rest, walk or run 1 minute. Repeat;
  • 10 pull-ups + rest, walk or run 1 minute. Repeat;
  • 10 shoulder press + rest, walk or run 1 minute. Repeat;
  • 10 bicep curls + rest, walk or run 1 minute. Repeat;
  • 10 triceps dips/kickbacks + rest, walk or run 1 minute. Repeat;
  • 10 opposing arm and leg/30-40sec hover. Rest then repeat;

Session 2 – Intervals

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

Workout: Aim for 20-30 minutes of intervals at a 1:1 work:recovery ratio. This might be walk fast:walk slow; walk:jog; harder run:easy run. Try working 60 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

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

Workout 20-30min:

  • 10 squats/squat holds
  • 10 push-ups/bench press
  • 10 lunges
  • 10 pull-ups /rows
  • 1-2min skipping/running/walking

Repeat 1-3 times

  • 10 shoulder press
  • 10 bicep curls
  • 10 tricep dips/kickbacks
  • 10 opposing arm and leg/30-40 sec hover
  • 1-2min skipping/running/walking

Repeat 1-3 times

 

Week 7

 

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