Outside summer workout: Week 2

May 30 2009 by David Fairlamb

Wednesday evening alternative

David Fairlamb's Beach Bootcamp 6pm - 6.45pm. See website for details.

Thursday morning

David Fairlamb's Wake up Beach Workout 6.45am - 7.30am see my website for more details.

Thursday evening

45-minutes aerobic exercise

Work constantly for 45 minutes if you feel good in the last 15 minutes pick up the pace. Just try to enjoy a sensible pace.

Friday

Repeat Monday’s session will a little more distance on the quick legs or keep the same distance but add a few reps, leave the leg exercises between so you can concentrate on the speed. Add the stomach and back at the end.

Saturday

David Fairlamb's Beach Bootcamp 9am - 9.45am.

Exercise of the week

Quick short knee lifts as described for Monday’s sessions. Work your legs as quick as possible up and down driving the arms at the same time. Your feet should still hit the floor lightly.

The plank works your stomach and back together, while up on your fore arms and toes keep your body parallel to the ground and hold. Keep you breathing constant.

Exercise tip

Where possible try to train on a surface that has some give in it like grass, sand or a tartan track.

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