Gary Dawkins, of Dunedin personal training firm Creative Conditioning, takes us through week four of our pre-Christmas fat-destruction programme.
The programme
E1: (Endurance 1): Walk at a moderate pace on the flat for 15 minutes or bike for 20 minutes on the flat or aqua jog for 20 minutes.
E1A: (Endurance 1 Advanced): Walk for 40 minutes with hills included or bike for 40 minutes with hills included or aqua jog for 30 minutes and swim lengths for 15 minutes.
E2: (Endurance 2): Walk for 40 minutes and power-walk (as fast as you can) every second lamppost or jog 3 minutes and walk 3 minutes for 40 minutes or bike 3 minutes fast and in the highest gear for 5 minutes and cruise for 5 minutes for 40 minutes.
E3 (Endurance 3 Advanced): Complete E2 plus jog a total of 10 minutes or bike up a hill for 10 minutes at the end.
BW1 (Bodyweight 1): Complete bodyweight squat (photo 1) for two sets and 8-15 repetitions each set, complete flat press-ups on floor and on knees (photo 6) for two sets of 6-12 repetitions each set, complete standard dips (photo 7) for two sets of 4-10 repetitions.
BW2 (Bodyweight 2): Complete bodyweight squat (photo 1) for 3 sets of 15-20 repetitions, complete forward stationary lunges (photo 2) for 3 sets of 12-18 repetitions, complete 2 sets of side lunges (photo 3) for 12-20 repetitions, complete 2 sets of incline full press-ups (photo 4) for 10-20 repetitions, complete 2 sets of standard dips (photo 7) for 10-15 repetitions.
IN1 (Interval 1): Choose a staircase that has about 100 steps and complete a power walk up by stepping on every step and then walk back down slowly (complete this 4 times).
IN1A (Interval 1A): Complete IN1 6-8 times and run some (or all) if you can.
S1 (Stretch 1): Spend 15 minutes stretching today: stretch the hamstrings (back of the upper legs), the calf muscles, the chest and the back.
C1 (Core 1): Complete 3 sets of straight-back sit ups (see photo) for 6 to 12 repetitions, complete 2 sets of lying abdominal leg cycles (see explanation) for 2 sets of 10-20 repetitions.
C2 (Core 2): Complete 4 sets of straight-back sit ups with twist (see photo) for 14-30 repetitions. Complete 4 sets of leg cycles advanced (see explanation) for 20-36 repetitions.
LYING ABDOMINAL LEG CYCLE: Lie flat on your back and lift both feet off the ground and proceed to cycle them as if you were riding a bike. Keep your lower back flat on the ground at all times. To start with, keep your legs high off the ground when cycling. As you get stronger you can cycle your legs while they are a lot closer to the ground. This is the advanced version.