Fitness week 12 - Upper back exercises

Apr 4 2009 by David Fairlamb

FITNESS expert David Fairlamb continues his efforts to get you in shape for summer

LAST week’s training was tough yet again, well done if you managed to complete it in full. I’ve been personal training clients for over 13 years and the best results I’ve seen over time are those who are consistent both with their food and exercise. Training 2 - 3 times a week consistently with a sensible diet is the only way to continually look and feel good. Why train 5 times a week and starve yourself trying to lose weight leading up to your holiday. This look and feel good factor will last for a day or two until you have stuffed yourself again and put the weight back on in a matter of days. Much of the holiday blues is due to weight gain and that feeling, where do I go from here when you return. This fitness schedule and my Beach Bootcamp sessions as well as fresh healthy food would be a good start!!

Always make sure you warm up before each workout and cool down and stretch after, this and the strength exercises can all be viewed on the journal how to do video section.

Here’s this weeks schedule

Sunday or Monday

3 miles with intervals

2 x 40 seconds balance exercise per leg

4 x 20 chest exercise

4 x 20 upper back

2 x 15 Stomach 1, 2 ,3

2 x 15 side stomach per side

2 x 15 lower Back exercise per side

Look to do an easy pace for the 3 mile run but add up to 15 intervals of 15 - 20 seconds work hard on the sprints or quicker walk depending on your fitness level. The ideal recovery would be at least 40 seconds this will vary depending on the individual. Work hard but make sure you do not fully recover before starting the next one. If you are in a gym use any aerobic equipment and adding the intervals. If you want to be outside and stay off your joints a longer cycle with the intervals would be ideal.

The strength work for after include four stomach exercises; try to hold your technique throughout.

Tuesday morning

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

Tuesday evening

2 - 4 mile run/walk with exercises

12 squats

30 shoulders

12 lunges

30 shoulders

10 jumping squats

30 shoulders

30 seconds balance per leg

Within a 2 - 4 run or walk look to stop up to eight times and complete the reps on each exercise. How quick you run between depends on you level of fitness.

Once you have completed the run try to go through each of the stomach exercises and lower back exercise 3 x 10 per exercise would be good.

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