Week 8

At the end of this week, you’re two-thirds of the way through the 12-week challenge.

Hopefully you have been noticing some gradual improvements. Adding time to your cardio sections and repetitions to your sets is a good way to ensure you continue to work hard and challenge yourself as your strength and general fitness improves.

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

 

Session 1 – Strength and cardio

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

 Workout 20-30min:

  • 12 squats, 12 push-ups + rest, walk or run 2-3 minutes. Repeat;
  • 10-20 lunges, 12 pull-ups/rows + rest, walk or run 2-3 minutes. Repeat;
  • 10 shoulder press, 10 bicep curls, 10 triceps + rest, walk or run 2-3 minutes. Repeat;
  • 10 opposing arm and leg/30-45 second hover. Repeat;

Session 2 – Intervals

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

Workout: 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

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

Workout 20-30min:

  • 10 squats/squat hold/wall sit, 10 push-ups/bench press. Repeat 1-2 (Take rests if you need or do continuous);
  • 10-20 lunges, 10 pull-ups/rows. Repeat 1-2;
  • 10 shoulder, 10 bicep curls, 10 triceps. Repeat 1-2;
  • 10 minutes of easy:hard walk/running shuttles at a 1:1 ratio of 60 seconds hard:60seconds easy. At the gym you could use the bike, treadmill or rower. Adjust work:rest times to suit your level of fitness;
  • Finish with core work – 10 opposing arm and leg or 30-40-sec hover (on knees or toes). Rest 30-60sec then Repeat 1-2 times.

 

Week 9 

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