If you’ve been a bit slow out of the blocks when it comes to your health and fitness routines for the start of 2016, it’s time to hit the go button. Believe me, the longer you leave it, the harder it becomes to shift the unwanted festive weight around the stubborn areas of our bodies and regain our physical cardio conditioning. Don’t underestimate it, your mind will power is a massive advantage at the start of any new year.
Prior to the Christmas break when I knew we’d all be taking some time off, I worked closely with my clients to set realistic training routines and plans that were exciting and varied, to keep their motivation and focus on track during this time.
Now that we are back into the swing and structure of training again, the positive results of this can be seen as they’ve come back to training in reasonable condition and good shape, yet still feeling refreshed.
It all starts with a plan, so as I said before, if you’ve not yet hit that go button here’s a great 4 week training base to kick start or aid all our HIF fitness enthusiasts to reach your fitness and well-being targets.
We are going to mix our routines with cardio, weights and classes alternating week to week.
Monday – Cardio
Tuesday – Weights: 2-3 sets of 15 reps
- lat pulldown and seated row
- Upright row and shoulder press
- tricep extension and bench dips
- bicep curls / barbells
- standing dumbbell curl
- 1-2 mins bridge
- 30 secs -1 min side plank
- 50 -200 crunches
Wednesday – Interval training
Rower: 5-10 sets of 200m sprints with a 1:1 recovery
Bike: 12 mins fast/slow, 30 secs fast/ 30 secs slow
Treadmill: Run or fast walk for 2 mins then slow for 1 min for 15-20 mins
Thursday – Legs: 2-3 sets of 15 reps
Box step ups
Lunge pulse (each side)
Incline leg press
Standing calf raises
Core (same as Tuesday)
Friday – Endurance
Saturday – Swimming laps: 500m – 2km
- Keep a time of your desired distances so you know when you have improved or dare I say it, slackened off.
Sunday – rest day
I would like you to work out in a class environment and let the instructor and fellow class members motivate you. Chose 3-4 classes for this week. Examples may be:
*Tip – be brave and try out something new as there are a great array of classes these days that suit everyone’s needs. But don’t be too fussy, roll up the sleeves and get stuck in.
Cross training will give you greater benefit to your overall well-being and fitness levels when your routines are varied and challenging.
Remember to work out at your own pace and if you’re not familiar with some of the exercises, ask a professional at your local gym or google the correct technique. You are only limited by your imagination. This fitness plan will give you the structure and confidence to kick start the new year. When done consistently you will no doubt become stronger, look toner and your cardiovascular fitness will improve dramatically, leaving you feeling more energised and looking great within a few short months.