Outside summer workout: Week 2

May 30 2009 by David Fairlamb

This week is the first in a new series of articles and videos showing you how to train more effectively outside, both aerobic and strength exercises.

I will be demonstrating much quicker shorter aerobic exercise, specifically targeting legs/bum and weight loss. The strength exercises involve using a resistance band or no weights. The week’s schedule will incorporate this and other sessions and videos shown in previous weeks. These sessions will give you are good final kick towards looking your best for the summer.

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 website in the how to do video section. Here's this weeks schedule:

Sunday or Monday

1 mile run/walk

12 - 20 quick short knee lifts

Squat

Lunges

Jumping squats

Stomach exercise 1, 2, 3

The plank

Start with an easy mile walk/run. Find a flat surface, preferably grass or sand rather than concrete, and mark a distance of about 20 to 30 metres. Between the points drive your arms and legs as quick as possible only lifting your knees a short distance up do as many movements as possible while moving forward (see video). After each rep run or walk back and start again. You are looking to do this up to 20 times.

After every five reps aim for a set of ten per leg exercise. To finish two sets of 20 stomach exercise and three sets of 20 to 30 seconds plank.

Page 2 - Tuesday morning >>