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


Spring into Summer Special!!

Get yourself in shape for summer with fit-fy’s spring fitness. The first two weeks of all group sessions – that is morning outdoor cross training sessions plus our mums’ fitness sessions – will be FREE!! That is September 1-14, 2013 inclusive FREE!!

Check out Fit For Groups and Fit For Mums sections for more information on times, days, venues etc

Contact fit-fy on 0412 610 211 for further information or to book some free sessions.

More Mums’ Fitness

fit-fy are bringing more Mums’ Fitness classes to you starting May 1. In addition to the Wednesday 9.30am class at the YWCA hall off Dawson St in Cooks Hill, there will be a Friday 9.30am class. Check out our Fit For Mums section for more details and for our holiday workouts.

Circuit Training

Circuit training is great cross training. You can improve strength and stamina and there are a ton of ways you can progress. It is also really convenient, time and space effective and caters to a lot of different levels of fitness.

Pick out 6-10 exercises and do 2-4 circuits depending on how much time you have and how hard you want to work. You can spend 30 seconds to one minute on each station for a guide. I like minimal rest and hammer through a 20 or 30-minute session but factor rests in if you need them. 

Here are three varying circuit suggestions. But you can alter them to suit yourself and your abilities:

1**Squats, skipping, push-ups, shuttle runs, lunges, shuffles, pull-ups, core, shuttle runs.

2**Squats, shuttles, push-ups, step-ups, pull-ups, skipping, core, shuttles.

3**Squat jumps, push-ups, step-ups with a knee lift, pull-ups, burpees, core, sprints, core.

I wouldn’t try the last option unless you have good technique and a decent level of fitness. And make sure, as always, you have a warm-up and cool-down.