Make sure you warm up by doing 5 minutes on any cardiovascular machine at a moderate pace to raise the heart rate, get the blood pumping faster around the body and to prepare mentally for the workout ahead.
This week we’re going to focus on some bodyweight exercises for the lower half of the body and then some free weight exercises for the upper body.
You should carry out ten repetitions of the lower body exercise then 10 of the upper body exercise. This will count as 1 set, each exercise should be done in 3 sets, taking 45seconds-1minutes rest between each set.
The lists of exercises are as follows,
1, Split Lunges and Dumbbell Shoulder Press
2, Jump Squat and Dumbbell Fly
3, Burpee’s and Dumbbell Curl
4, Medicine Ball Squats and Front Raise
5, Mountain Climbers and Lateral Raise
Catch your breath, take a quick drink and prepare yourself for an intense cardio blast to finish!
We’re going on a 20 minute run, using the programme on the Treadmill called ‘two speed interval’. Set your low speed to a jogging pace and your high speed to a sprinting pace.
From 0-5 minutes of the run we’re going to run at our jogging pace just to get our legs going and to get our breathing correct.
Then from we’re going to sprint for 30seconds then jog for 30 seconds using our two speed interval buttons the screen to adjust our speed.
To finish off, from 15-20 minutes we’re going to jog at our low speed pace.
Ok, it’s time to start taking it easy as we prepare to finish off our workout! Sit down on the bike, set it to level 5 and begin to pedal. Start reducing the level by 1 for each minute that passes until you are at level 0 and 5 minutes have elapsed. After that hop off the bike, spend 5-10 minutes doing some post exercise stretches and think about all the calories you have burned during today’s workout.
If you are unsure of how to do this workout or would like a demonstration of any of the exercise please speak to one of our staff members who will happily show you how it’s done!