Exercise your body and mind

Jun 27 2009 by David Fairlamb

Personal trainer David Fairlamb puts us through our paces.

Wednesday

Half a mile run/walk at the start and finish.

Hills/steps.

3 x 12 stomach exercises 1, 2, 3 and 4.

3 x 12 obliques per side.

3 x 30 seconds the plank

3 x 10 lower back.

3 x 10 lower and upper back together.

After a good warm-up, find a hill with a fairly tough incline or a set of steps – 100-plus would be good.

Walk/run up with a slow recovery back to the start, aim for maximum of 10 repetitions, focusing on speed. If you feel you need to cut the reps in order to keep up the speed, then that’s fine.

Concentrate on your technique for the stomach and back exercises to finish.

Wednesday evening alternative

David Fairlamb’s Beach Bootcamp 6pm-6.45pm.

Thursday morning

David Fairlamb’s Wake-up Beach Workout 6.45am-7.30am.

Thursday evening

Squats.

Chest.

Lunges.

Upper back.

Advanced squats.

Biceps.

Jumping squats.

Triceps.

Balance exercise.

Shoulders.

Lateral raise.

Stomach exercise 1, 2, 3 and obliques.

Lower back.

Do a longer than usual warm-up with alternate legs and top-half strength work with 30 seconds per leg exercise and 15-20 reps per top-half exercise. Attempt 3-6 times through.

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