Outside summer workout: Week 4
Jun 19 2009 By David Fairlamb
FITNESS expert David Fairlamb brings you more exercise to get in shape.
We can all do our training sessions at a comfortable pace and just go through the motions, however, it takes a special person to constantly push themselves out of their comfort zone.
The shorter beach workouts are designed for you to work quicker and harder. Try to push yourself on every quick burst and know you have given 100% effort. This ability to give that extra bit will make you physically and mentally stronger.
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 is this week’s schedule
Sunday or Monday
1 mile walk/run at the start and finish
High knees, quick knees and zig zags
Tricep dips
Bicep curls
Plank
Shoulders and arm exercise with bands
After your mile walk/run set a distance of around 30 - 40 metres preferably on grass or sand. Run/walk as quick as you can with high knees, quick feet and side on zig zags ( see exercise of the day and video). Your recovery is the walk back to the start. After every 10 do 30 seconds per strength exercise.
Monday night
6 - 6.45pm David Fairlamb’s Beach Bootcamp see my website for details
Tuesday morning
6.45am - 7.30am David Fairlamb’s Wake up Workout see my website for details.
Tuesday evening
Up to 40 minutes aerobic exercise
An easy 40 - 45 minutes walk/run/cycle. This is good to do as the other workouts are all based on speed and strength.
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