This workout-of-the-week is one of my favourite training sessions. It can be adapted to any terrain, sport or weather and it provides not only a complete all-body work out but a combination of muscle strengthening and variable intensity cardiovascular training. Summary: 5 strength exercises (40 seconds each) followed by 5 minutes of steady cardiovascular work. repeat 5 times. Note; Running or walking are obvious choices but this work out can also be adapted for cycling, swimming or for that matter any activity you choose. 1. JUMPING JACK 2. STEAM ENGINE 3. TOE TOUCHER 4. SQUAT 5. TWISTER All for (40 seconds or 15 reps) RUN EASY (or other cardiovascular activity) for 5 minutes. Hint 1/2 mile run @ 10 minute mile pace = 5 minutes = 2 loops of an athletic track. 1. ARM EXTENDER 2. PUSH UP 3. TRICEPS DIP 4. BEND AND REACH 5. BURPEE (with push up) RUN 5 MINUTES @ MODERATE PACE 70% of max 1. MOUNTAIN CLIMBER 2. STEAM ENGINE (on back) 3. CROCODILE 4. DOLPHIN 5. PUSH OUT (leg extension) RUN 5 MINUTES - HIGH INTENSITY 85/90% OF MAX 1. ONE LEG BALANCE 45 secs each 2. VECTOR TOUCHES 3. SIDE LUNGES 4. PILE DRIVER (thirsty bird) 5. LUNGE TO HIGH KNEE FINAL RUN 2 MINUTES @ 95% INTENSITY. followed by 2 minutes rest then 1 MINUTE @ 95% 1. RANGER CRAWL 2. JUMPING JACK 3. SQUAT THRUST 4. PUSH UP 5. BURPEE RUN/WALK 5 MINUTES @ EASY PACE COOL DOWN, RE-FUEL, RECOVER. Have fun, try and do this twice this week.
