30:30 sessions continued

I have found fitness to be a very personal thing. Everyone is different and will not like, nor see results, from the same exercise regime. Find what works for you and stick with it. Here are some more of my favourite sessions in a sample weekly fitness program:

Monday, January 18: 30 minutes easy cardio.Walk, cycle, swim, jog.

Tuesday, January 19: strength and cardio (set up two cones 30-40m apart. you will run up and back between these cones after each strength exercise below)

10 minutes continuous x [5 squats, run between cones, 5 push-ups, run, 10 lunges, run, 5 pull-ups/rows, run]

10 minutes x intervals. Do a continuous cycle of harder effort 10 seconds followed by easy effort 20 seconds

Repeat the first 10 minutes of the session.

Wednesday, January 20: stretch and core work or a yoga session

Thursday, January 21: Hill intervals (so much fun!)

Memorial Drive in Newcastle is perfect for this. Start at the bottom of Cooks Hill Car Park. The session comprises five intervals, getting shorter with each.

5 minutes hard effort uphill: 5min hard downhill; 4min up: 4min down; 3min up: 3min down; 2min up: 2min down; 1min up: recover down to start

Friday, January 22: 30min cardio of swim, cycle, easy jog, walk and 10min of core work.

Saturday, January 23: Time to relive your ’80s and ’90s aerobics days with a 30min strength and cardio circuit. Work each station 45 seconds then have a 15 second rest before moving on

  1. squats
  2. 10m running backwards then forwards shuttles
  3. push-ups
  4. skipping
  5. dead lifts
  6. mountain climbers
  7. rows/pull-ups
  8. step-ups
  9. run 20m shuttles
  10. hover

Sunday, January 24: 30min walk, cycle, rowing or swim

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