Outside summer workout: Week 1

May 23 2009 by David Fairlamb

NEXT week I will be starting the first of a new weekly column focusing on different outdoor training routines and techniques. This will involve quicker speed exercises for the legs and bum plus strength exercises for the top half and stomach.

The routines are designed for a big final push towards looking and feeling good for your summer holiday – many of the sessions will be short focusing on quicker movements aiming at weight loss, improving fitness levels, strength, posture and shape

There are a number of benefits including; training outside helps in this economic climate as it costs you nothing and the only piece of equipment you will be using in the weeks ahead is a rubber band which can be easily carried when needed.

Along with the new exercises which you will be able to view on The Journal’s How to do video section. I will be referring back to exercise videos which I have previously covered.

FRESH FOOD

With 13 years’ experience as a Personal Trainer please take note that the biggest changes I see in weight loss come from consistently eating fresh healthy food along with a structured exercise programme this allows the fat to be stripped away and finally show your shape. Its not rocket science but you have to be disciplined to do it not just think it!!

The programme couldn’t be easier the training schedules are there for you to follow and the exercises can be viewed on the videos. Adapt the training to your level of fitness, do what you can where you can, at your own pace.

Alongside the sessions I set you each week you also have the chance to be trained either by myself or one of my trainers in a group session on Tynemouth Longsands Beach. I run five 45-minute sessions per week for any age, size or fitness level the training is designed to suit everyone.

Here are the times for more information and to print the health questionnaire check my website.

Monday 6 - 6.45pm

Tuesday 6.45 - 7.30am

Wednesday 6 - 6.45pm

Thursday 6.45 - 7.30am

Saturday 9 - 9.45am

This week is a mix of sessions from the last 20 weeks of training.

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 section.

Monday

2 mile walk/run + 10 - 20 short sprints

3 x 15 squats

3 x 15 lunges

2 x 10 jumping squats

2 x 20 seconds balance exercise

2 x 15 stomach exercise 1, 2 and 3

2 x 20 back exercise

After a sensible walk or run look for a flat grass or beach area rather than concrete as it’s much easier on your joints. Measure 50 - 100 metres and run or walk as fast as possible your recovery is a jog or walk back. Look to do this 10 - 20 times depending on your fitness level.

Tuesday

45 minutes walk/run at an easy pace.

Wednesday

Hills

2 x 20 Stomach exercise 1, 2, 4 and 3

2 x 20 per side Oblique’s - side stomach

2 x15 per side Lower back

2 x 10 Lower and upper back

If you are reading this for the first time find some steps or a hill where it will take you 20 - 30 seconds to walk or run. This week I would like you to aim for a maximum of 12 with a 2 - 3 minute break after 6. With you having a break half way through I want you to work really hard with no break at the top walk straight back down. If you are in a gym use the incline on the treadmill, if you need to be on a non weight bearing machine that’s fine just add resistance to simulate the hills.

The strength exercises are for your stomach and back.

Thursday

Up to 5 x15 of each

Bicep curls

Squats

Triceps

Lunges

Shoulders

Advanced squats

Upper back

Jumping squats

Chest

Fore arms

Remember to warm up then try to work through the strength work I have alternated top and bottom half. Do what you can up to 5 x15. Remember you can do all the top half movements even with no weights.

Friday

3 mile run including intervals

Biceps

Stomach 1

Triceps

Stomach 2

Shoulders

Stomach 3

Chest

Stomach 1

Upper Back

Stomach 4

Fore arms

Finish with the lower back exercise 3 x 10 each side

Take the first mile at a sensible pace then look to do a 30 second interval with up to 1 minute recovery. Complete this up to 10 times. The fitter you are the quicker the interval should be and the less recovery. Work within your own capabilities. If you are at the gym do a similar session on any aerobic machine eg cross trainer, rower, bike or stepper.

The strength exercises I have alternated top half and stomach aim for 20 on each 2- 3 times through. If you feel dizzy due to getting up and down from the floor change the order of the exercises and finish with the stomach and back.

Find out more about David Fairlamb Fitness Consultants – www.davidfairlambfitness.co.uk or call 0771 3640899