WEEK 19 of trainer DAVID FAIRLAMB’s fitness regime.
MAKING exercise a habit, and one that slots in to your daily routine, often leads to quicker results.
Planning your weekly training will give you a focus and allow you to have more structure to your week. Plus, if you set the time aside you are more lightly to stick to it, rather than make another excuse.
Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and, if there is an exercise you are unable to perform, miss it out or add your own.
Here is this week’s circuit:
David Fairlamb's fat attack circuit
Duration of the session: 20-25 minutes
Time per station: 20-25 seconds
Rest time between stations: 15 seconds
Rest time between circuits: 90 seconds
What you need: A medicine ball if you have one or you could use a football instead, and a skipping rope.
Warm up and cool down with four to five minutes walk or jog, exaggerating the arm movements to warm the body up. Be sensible on your first circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching, see my warm-up video. Session time starts after your warm-up.
All legs this week – click here to view my video demonstrations
Squats: This week, use some bands just above your knees, if you have any, for extra resistance. Top half is a straight arm lift to shoulder height with a medicine or football.
Skipping: Work hard and force a quick pace. One or two-legged jumps.
Hamstrings: As you push down on the ball, lift your hips up and squeeze your bum.
Quick knees: Short, sharp, low knees, work as hard as you can with your arms, as well as your legs.
Side Lunge: Work on good posture keeping your body upright and your shoulders back.
Skipping: Aim to land as softly as possible, limiting the pressure through you’re joints.
Lunge: Gripping a pole, keep your arms above your head and your shoulders back throughout the exercise.
High Knees: Slow but high running on the spot, lifting your knees as high as possible.
Find out more about David Fairlamb Fitness Consultants by visiting their website at www.davidfairlambfitness.co.uk