Doesn’t the thought of running around the block give you the heebies jeebies – our step-by-step guide will have you fighting fit in next to no time without the scare factor!
Week One
Monday: Walk for 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch.
Tuesday
Tone Zone Strength Training Program.
Stretch.
Wednesday
Walk for 10 minutes.
For the next 8 minutes, alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.
Thursday
Rock Solid Abs Strength Training Program.
Stretch.
Friday
Walk 8 minutes. Then, for the next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.
Saturday
Rest Day (hooray!)
Sunday
Walk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.
Week Two
Monday
Walk 10 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 5 minutes.
Stretch
Tuesday
Tone Zone Strength Training Program.
Stretch.
Wednesday
Walk 10 minutes.
Next 12 minutes alternate running 1 minute and walking 1 minute.
Walk 3 minutes.
Stretch.
Thursday
Rock Solid Abs Strength Training Program.
Stretch.
Friday
Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute.
Walk 3 minutes.
Stretch.
Saturday
Rest Day
Sunday
Walk 8 minutes.
Next 15 minutes alternate running 2 minutes and walking 1 minute.
Walk 2 minutes.
Stretch.
Week Three
Monday
Walk 10 minutes.
Next 10 minutes alternate running for 1 minute and walking for 1 minute.
Walk 10 minutes.
Stretch.
Tuesday
Tone Zone Strength Training Program.
Stretch.
Wednesday
Walk 10 minutes.
Next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk 5 minutes.
Stretch.
Thursday
Rock Solid Abs Strength Training Program.
Stretch.
Friday
Walk 10 minutes.
Next 15 minutes alternate running 2 minutes with walking 1 minute.
Walk 5 minutes.
Stretch.
Saturday
Rest Day
Sunday
Walk 5 minutes.
Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.
Walk 4 minutes.
Stretch.
Week Four
Monday
Walk 5 minutes.
Next 20 minutes alternate running for 3 minutes and walking for 1 minute.
Walk 5 minutes.
Stretch.
Tuesday
Fast Movers Strength Training Program.
Dumbbell Squats
shoulders, glutes, hamstrings, quads and calves Standing with your feet hip-width apart, place a 3 to 5kg dumbbell outside each foot. With arms at your sides, squat until your thighs are parallel to the floor. Grab each dumbbell and straighten your legs while pressing the dumbbells overhead. Squat again and place the dumbbells on the floor. Return to standing. That’s one rep. Do three sets of 10 to 12 reps, resting for 30 seconds between sets.
Football Feet
Works: glutes, hamstrings, quads and calves With your knees slightly bent, straddle a 30cm-high step or bench. Bend your elbows 90 degrees, palms facing each other, and keep your hands in relaxed fists. Allowing your arms to swing freely, step onto the bench with your left foot, then with your right. Then step down with your right foot, followed by your left. Continue as quickly as possible for one minute. That’s one set. Do three sets, resting for 30 seconds between sets.
Lateral Hop and Toss
Works: upper back, shoulders, triceps, hips, glutes, hamstrings, quads and calves Balance a 2 to 3kg medicine ball on your left palm and stand with your feet together and your knees slightly bent. Lift your right foot a couple of centimetres behind you. Hop about a metre to your right, tossing the ball across your body and catching it in your right hand as you land on your right foot. Repeat the move to the left as quickly as possible. That’s one rep. Do three sets of 12 to 15 reps, resting for no more than 30 seconds between sets
Nutcracker curl
Works: biceps, hips, glutes, hamstrings, quads and calves Grab a 3 to 5kg medicine ball with both hands and stand with your legs wider than shoulder-width apart, toes turned out. Let the ball hang straight down in front of you. Lower your hips until your thighs are parallel to the floor. Click for next step. Explode back up, using your momentum to propel you off the ground, and curl the medicine ball up to your chest. Land back in the squat position with arms straight down. That’s one rep. Return to standing. Do two sets of 12 to 15 reps, moving quickly and resting for no more than 30 seconds between sets.
Squat Bounce and Catch
Works: shoulders, biceps, triceps, glutes, hamstrings and calves Grab a 2 to 3kg medicine ball with both hands and position feet wider than shoulder-width apart. Hold the ball a few centimetres in front of your chest and lower hips until thighs are parallel to the floor. Bounce the ball off the floor as you catch it. Jump as high as you can and push the ball straight overhead. That’s one rep. Do three sets of 12 to 15 reps, moving as quickly as possible and resting for no more than 30 seconds between sets.
Switch Lunge
Works: core, glutes, hamstrings, quads and calves Lunge forward with your right thigh parallel to the floor. Swinging your arms for balance and momentum, jump up and switch legs. Landing in a lunge with your left foot forward. Repeat. That’s one rep. Do three sets of 12 to 15 reps, resting for no more than 30 seconds between sets.
Stretch.
Wednesday
Walk 4 minutes.
Next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk 2 minutes.
Stretch.
Thursday
Fast Movers Strength Training Program.
Stretch.
Friday
Walk 4 minutes.
Next 24 minutes alternate running 5 minutes with walking 1 minute.
Walk 2 minutes.
Stretch.
Saturday
Rest Day
Sunday
Walk 5 minutes.
Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.
Walk 3 minutes.
Stretch.
Week Five
Monday
Walk 5 minutes.
Run 10 minutes.
Walk 5 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.
Tuesday
No Gear Here Strength Training Program.
Tricep push-up: Works triceps, chest and core Get in plank position with your hands shoulder-width apart. Lower your chest towards the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Grand plie jump: Builds lower-body strength and power Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Flamingo reach & press: Works core and lower body Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes. Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you. Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.
Rock ‘N’ roll: Works core Get in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Repeat to the right. That’s one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets.
Lunch reach & twist: Works arms, core, back and legs Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 and repeat on the other side. That’s one set. Do three, resting for 30 seconds between sets.
Push-up crawl: Works chest, core and hips,Get in plank position with your hands wider than shoulder-width apart. Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow. Return to plank position, then push back up to start; repeat on the other side. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Stretch.
Wednesday
Walk 5 minutes.
Run 12 minutes.
Walk 3 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.
Thursday
Fast Movers Strength Training Program.
Stretch.
Friday
Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Stretch
Saturday
Rest Day
Sunday
Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes.
Stretch.
Week Six
Monday
Walk 5 minutes.
Run 20 minutes.
Walk 5 minutes.
Stretch.
Tuesday
No Gear Here Strength Training Program.
Stretch.
Wednesday
Walk 5 minutes.
Run 22 minutes.
Walk 3 minutes.
Stretch.
Thursday
Fast Movers Strength Training Program.
Stretch.
Friday
Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Stretch
Saturday
Rest Day
Sunday
Run 30 minutes.
Stretch.
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