LOVE YOUR BODY FRAMEWORK

Sometimes we don’t notice the progress.. but google images does

CURRENT FOCUS June, 2012

UPDATE

  • Get through USA without putting on 6kgs
  • High intensity intervals and circuits where you can overseas.
  • Get out walking as much as you can – even if it is cold.

RECOVERY

  • Calf seems to be back in action
  • Rest – Sleeping 7-8 hours at night
  • Renewal – taking breaks during the day for time out – mentally & physically

MOVEMENT

MOVE, MOVE, MOVE throughout the day, every hour, move your body.

Keep the calf in action with myo’s exercises – raises, stretches etc

TRAINING SESSIONS

  • PT sessions – 1 per week
  • Heavy Weights Session – see below – 1 per week
  • Circuit session – see below – 1 per week
  • Cardio session – see below – 1-2 per week
  • You must walk on your rest days!

HEAVY WEIGHTS

Same as usual session minus all of the leg work.  I have attached a document here with an updated version of the session.

Andrew Strength Session – Click to download as a PDF

CIRCUIT SESSION 1 (don’t need heavy weights)

WARM UP

  • 4-5 mins on rower or bike
  • Stretching – upper and lower body
  • 10 slow deep squats, 10 deep push ups

CHIN UPS

Go to the chin up bar and do 3 x 6 chin ups – (rest as you need to)

SESSION

30 seconds on 30 seconds off

  • Punching with dumbbells to the front
  • Punching with dumbbells up high
  • Punching with dumbbells to the front
  • Punching with dumbbells up high
  • Reverse Curls
  • Crunches with legs in the air, reaching for your laces
  • Push ups with feet on step
  • Star push ups
  • Squats – focus on control – no weight
  • Knee raises (hang from the chin up bar and lift knees to chest)
  • Lunges on the spot – each leg

Rest for 3 – 5 minutes and repeat.

CIRCUIT SESSION 2 (don’t need heavy weights)

WARM UP

  • 4-5 mins on rower or bike
  • Stretching – upper and lower body
  • 10 slow deep squats, 10 deep push ups

CHIN UPS

Go to the chin up bar and do 3 x 6 chin ups – (rest as you need to)

SESSION

Time how long it takes you to do the following:

  • 20 Walking Burpees
  • 20 Overhead Press with 4.5kg dumbbells
  • 20 Squats with 4.5kg dumbbells
  • 20 Knee ups (or Situps holding 4.5 dumbbell
  • 20 Push ups
  • 20 Lunges
  • 20 Front and side raises
  • 20 Leg throws

Rest for 3 – 5 minutes and repeat (If too tired or don’t have time – drop to 10 reps per exercise)

INTERVAL SESSION 1

WARM UP

  • 4-5 mins on cardio equipment
  • Stretching – upper and lower body
  • 10 slow deep squats, 10 deep push ups, 10 slow lunges on each leg

CHIN UPS

Go to the chin up bar and do 3 x 6 chin ups – (rest as you need to)

INTERVAL WORK

Choose any cardio equipment of your choice.

Do 1 minute ON (Fast or high resistance) and 1 minute OFF (slow or low resistance).

Do this 10 times (20 minutes in total).

Really make sure you switch on an give it everything in that minute.

(If you need longer than a minute to recover you can take up to 2 minutes.)

INTERVAL SESSION 2

WARM UP

  • 4-5 mins on cardio equipment
  • Stretching – upper and lower body
  • 10 slow deep squats, 10 deep push ups, 10 slow lunges on each leg

CHIN UPS

Go to the chin up bar and do 3 x 6 chin ups – (rest as you need to)

INTERVAL WORK

Choose any cardio equipment of your choice.

Do 8 minutes going as far as you can (using the computer to note how far you got.)

Rest for 4 to 5 minutes (walk around the gym and stretch or lightly walk on the treadmill.)

Do another 8 minutes going as far or further than the first time!

SESSION LIBRARY

CIRCUIT SESSION

30 seconds on 30 seconds off

  • Push Ups with feet on step
  • Sit Ups
  • Bench Press with 13kg dumbbell
  • Side twist with 8kg medicine ball
  • Bent over Flys – elbows driving up with 11kg dumbbells
  • Reverse Curls – focusing on control
  • Straight arms with 11kg dumbbells
  • Side lifts with 6kg dumbbells

Rest for 3 – 5 minutes and repeat.

POOL SESSION

Swim 2 laps any stroke and quick arm stretch

Running arms – fast on the spot – 30 seconds on, 30 seconds off x 5

Running 2 laps of the pool – touching the floor

Stand against the side of the pool and do 1 legged cycles – like you’re riding a big bike with 1 leg only at a time – 30 seconds each leg x 2

Run 2 lap of the pool – no touching the floor

Running on the spot – touching the bottom – 1 minute

Fast running arms – 30 second sprint

Running 2 laps of the pool – touching the floor

Using a kick board push the kick board up and down – 30 seconds on x 2

Running 2 laps of the pool – no touching the floor

Using a kick board push the kick board in and out of chest – 30 seconds on x 2

2 laps of any stroke and quick leg and arm stretch to warm down.