Congratulations on reaching week five of our second 10-week fitness and fat-loss programme.
Why not do a self-assessment on your own progress? You could complete one of the walks from week one of our first programme back in February. You should notice significant improvements in your fitness levels.
It is important to keep the score by measuring the results you have achieved. Different fitness levels are represented in our programme by the letters A, B and C.
A category participants would have completed the entire 10 weeks of our first programme earlier this year.
Those in the B category would have completed only some of our first 10-week programme, while the C section is designed for those who are starting the programme from scratch.
This week's programme continues with the progressive use of dumbbells and mid-region exercises.
Friday: Staircase
A: Complete seven repeats of a 200-250-step staircase and recover for twice the time it took to get up. You can run if you feel up to it or power walk. Whatever way, this is an intense session, so push it.
B: Complete the staircase five times and then power walk on the flat terrain for 25 minutes.
C: Complete the staircase three times and walk for 25 minutes afterwards at a fast pace.
Saturday: Resistance day
A: Four sets of chest press. The repetitions depend on the weight of your dumbbells. Aim for 12-20 repetitions - you should feel the exercise become hard on the final two repetitions. Continue until this happens. Four sets of one arm bent over row.
Again, aim for 12-20 repetitions; three sets of squat with shoulder press and complete 15-30; three sets of static wall squat with bicep curl and remain in this position for 20-60sec; three sets of forward lunge with front shoulder raise (complete 12-20 repetitions alternating each leg); two sets of lying abdominal leg cycles for 20-30 cycles; two sets of superwoman (man) for 10-16 repetitions; two sets of prone floor holds for 20-60sec; two sets of oblique twists for 20-40 twists and two sets of back extension for 8-12 repetitions.
B: Complete the same as (A) above except do one less set for each exercise.
C: Three sets of press ups from your knees for 15-18 repetitions; three sets of static wall squat with no bicep curl for 15-45sec; three sets of forward lunges for 8-16 repetitions with no shoulder raise; three sets of bodyweight squats for 15-30 repetitions with no shoulder press.
Complete one set of each of the mid-region exercises as (A) above.
Sunday: Rest day.
Try some family activities.
Monday: Long muscular endurance walk day
A: Complete 65min walk with a jog for 15min within this time. Preferably undulating terrain.
B: Complete 70min power walk working at 7-10 effort level.
C: Complete 45-minute power walk working at 7-10 effort level.
Tuesday: Resistance day
A: Four sets of chest press for 12-20 repetitions - depending on the weight of the dumbbells.
Four sets of one arm bent over row, again aim for 12-20 repetitions; three sets of squat with shoulder press and complete 15-30; three sets of static wall squat with bicep curl and remain in this position for 20-60sec; three sets of forward lunge with front shoulder raise (complete 12-20 repetitions alternating each leg): two sets of lying abdominal leg cycles for 20-30 cycles; two sets of superwoman (man) for 10-16 repetitions; two sets of prone floor holds for 20-60sec; two sets of oblique twists for 20-40 twists; two sets of back extension for 8-12 repetitions.
B: Complete the same as (A) above, except do one less set for each exercise.
C: Three sets of press-ups from your knees for 15-18 repetitions. three sets of static wall squat with no bicep curl for 15-45sec; three sets of forward lunges for 8-16 repetitions with no shoulder raise; three sets of body weight squats for 15-30 repetitions with no shoulder press.
Complete one set of each of the mid-region exercises as (A) above.
Wednesday: Staircase
A: Complete seven repeats of a 200-250-step staircase and recover for two times the time it took to get up.
You can run if you feel up to it, or power walk, whatever way, this should be an intense session, so push it.
B: Complete the staircase five times and then power walk on the flat terrain for 25min.
C: Complete the staircase three times and walk for 25min afterwards at a fast pace.
Thursday: Long muscular endurance walk day.
A: Complete 65min with a jog for 15min within this time.
B: Complete 70min power walk, working at 7-10 effort level.
C: Complete 45min power walk working at 7-10 effort level.