Outside summer workout: Week 3
Jun 13 2009 by David Fairlamb
IF you have been working hard on the shorter varied workouts you may feel your body feels more worked rather than tired.
This leaves you with a general feeling of an overall body workout as you have been powering your top half as quick as your bottom half. This will give your whole body more stability and strength.
Remember, just because I have written these workouts doesn’t mean you need to do them all. Pick and choose and take out what you can when you can. Most of all, try to enjoy the variation in your training.
Always make sure you warm up before each workout and cool down and stretch afterwards, this and the strength exercises can all be viewed on The Journal How To do video section.
Here’s this week’s schedule:
Sunday or Monday
1 mile walk/run at the start and finish
High knees and quick knees
Tricep dips
Bicep curls
Plank
AFTER your mile walk/run set a distance of around 30-40 metres preferably on grass or sand.
Run as quick as possible with your knees up as high as you can then a walk or jog back recovery. Alternate this with quick lower knees see The Journal videos to view these exercises. Try to complete a total of 15 per exercise. After every 5 on each do 30 seconds per strength exercise. Finish with an easy mile.
Monday night
6-6.45pm David Fairlamb’s Beach Bootcamp see my website for details
Tuesday morning
6.45-7.30am David Fairlamb’s Wake up Workout see my website for details.
Tuesday evening
4 mile run/walk 30 second strides
4x12 Lateral raises
4x12 Shoulders
4x12 Upper back
4x12 Chest
AIM for about four miles with up to 12, 30 second harder burst. Run within your capabilities so avoiding stopping at any point. If you are walking or using a bike that’s fine work as hard as you can. Strength exercises – use a weight that is sensible so you can complete the sets. They can be done with no weights if you wish.
Wednesday
Half a mile run/walk at the start and finish
Hills/steps
3x12 Stomach exercises 1, 2, 3 and 4
3x12 Oblique’s per side
3x30 seconds the plank
3x10 Lower back
3x10 Lower and upper back together.
AFTER a good warm-up find a hill with a fairly tough incline or 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.
Stomach and back for after concentrate on your technique.
Wednesday evening alternative
David Fairlamb’s Beach Bootcamp 6-6.45pm see my website for more details
Thursday morning
DAVID Fairlamb’s Wake up Beach Workout 6.45-7.30am see my website for more details
Thursday evening
UP to 40 minutes aerobic exercise
An easy 40-45 minutes walk/run/cycle. This is good to do as the other workout are all based on speed and strength.
Friday
10 each Quick short knee lifts and high knee lifts
3x30 Step ups easy or hard version
2x30 Biceps
2x15-20 Tricep dips
2x20 stomach 1, 2 and 3
Plank 3x30 seconds
AS Mondays session with the quick knees and high knees alternate them. Move on to step ups either on a small wall or bench remember you have a normal or a jumping version, if you are not sure of the exercise view the journals video.
The strength exercises involve the arms, stomach and back, do these at the end.
Saturday
DAVID Fairlamb’s Beach Bootcamp 9-9.45am see my website for more details
Exercise of the week (view the journals video section)
High knee lifts – find a flat soft surface and measure 30-40 metres. Do as many quick high knee lifts within the set distance as possible. Keep the arms in rhythm, speed and light on your feet is the order of the day!
Bicep curls with a resistance band. The wider your feet the harder the resistance, only having one foot on the band is the easiest version. Keep your elbows tucked in at the front of you body throughout the exercise, control your movements on the way down as well as on the way up.
Exercise tip
VARY you speed when performing strength exercises. Quick, slow, super slow, super quick, quick up slow down etc this will help develop different muscle fibre, stop you getting bored, develop your muscles better and help with weight loss.
Super food
RASPBERRIES are high in fibre and vitamin C plus contain calcium, iron, potassium and magnesium which help those with heart problems, depression and fatigue.
Motivational Quote
WE are what we repeatedly do, excellence, then is not an act it’s a habit!
FIND out more about David Fairlamb Fitness Consultants
www.davidfairlambfitness.co.uk or call 07713 640 899.
