Newspaper article News Mail Bundaberg Qld.

Make Getting Fit Lots of Fun

Newspaper article News Mail Bundaberg Qld.

Make Getting Fit Lots of Fun

Article excerpt

CANE 2 CORAL 2012 WEEK 2 TRAINING SCHEDULE by Mell Cook, Personal trainer and Boot Camp Instructor

Always warm up and cool down before each run and remember to stretch after each run.

Beginners

Day 1: Power walk 1.5 minutes, run 1.5 minutes, total time 40 minutes

Day 2: 50 minute cardio class example: BoxFit, AbStep, Ausercise or Circuit

Day 3: Power walk 1.5 minutes run 1.5 minutes, total time 40 minutes

Day 4: 50 minute weights class: Aus Pump or full body weight session

Day 5: 2km Run/Walk

Intermediate

Day 1: Power walk 2.5 minutes run 2.5 minutes, total time 60 minutes

Day 2: 50 minute cardio class example: BoxFit, AbStep, Ausercise or Circuit

Day 3: Power walk 2.5 minutes run 2.5 minutes, total time 60 minutes

Day 4: 50 minute weights class: Aus Pump or full body weight session

Day 5: 3 km Run/Walk

Advanced

Day 1: Run 3 minutes high intensity then run 1 min recovery then repeat, total time 1 hour

Day 2: 50 minute cardio class example: BoxFit, AbStep, Ausercise or Circuit

Day 3: Run 3 minutes high intensity then run 1 min recovery then repeat, total time 1 hour

Day 4: 50 minute weights class: Aus Pump or full body weight session

Day 5: 5km Run/Walk

If you choose to do your own full body weights program you need to focus on muscle endurance: 3 - 4 sets 15 - 20 reps using low weights (you should be able to get through all the sets and reps without failing). …

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