Week 2

WATCH THIS FIRST.

Week 2 Training Plan & Exercises

  • Please do the following workouts "in order".
  • If unable to do a workout (because of work, family, illness), just skip it and move on to the next (do not try to catch up).
  • Any QUESTIONS: please post on the Facebook page so everyone can benefit from the answer.

Workouts - Week 2

Day 1: Long Walk - 60-90min.
Day 2: Strength: Heavy Incline Bench Press - 30min.
Day 3: Strength: Chest & Shoulders Heavy - 45-60min.
Day 4: Core: Leg Raises - 10-15min.
Day 5: Endurance Run: Hills 30-45min.
Day 6: Easy Recovery Bike - 30min.
Day 7: Run - Sprint Focus - 30-40min..

Exercise Descriptions & Instructions

ENDURANCE: LONG WALK 60-90MIN

What you will need: well, a place to walk! 

Exercise (all levels): a continuous long walk. Emphasis here is on recovery and body posture. Focus on keeping your core engaged (do not slouch), walk in a "proud" posture, be aware of how your legs are moving, how your pelvis/hips are positioned: make sure your pelvis is not anteriorly tilted.

Imagine that your pelvis is a cup filled with water. If it is anteriorly tilted, water fill pour out from the front. If it's posteriorly tilted (backwards), water will pour out from the back - that's what we want.

NOTE: sitting for long periods of time (something we all suffer from) causes an almost permanent anterior tilt in the pelvis, causing future problems (e.g. back and neck pain, etc). 

Real Life Application: do you ever notice that in today's modern life, many people get aches and pains when forced to walk continuously for long distances? Especially feet and lower back pain? Let's make sure this never happens again!

 

HEAVY INCLINE BENCH PRESS - 30MIN

What you will need: an incline bench press with bar and weights, or at least an incline bench with dumbbells.

1-2min rest between each set. All levels.

  • Set 1: 5 repetitions with the lowest weight: empty bar or very light dumbbell.
  • Set 2: 5 repetitions with the lowest weight: empty bar or very light dumbbell.
  • Set 3: 5 reps adding 5kg to the bar, or 2kg heavier dumbbells.
  • Set 4: same weight as set 3.
  • Set 5: 5 reps adding 5kg to the bar, or 2kg heavier dumbbells.
  • Set 6 onwards: Keeping adding weight with every set. Once you reach a set you can only do 5 times, STAY at that weight and do 3 more sets.

Real Life Application: being able to lift a heavy object off your chest.

 

CHEST AND SHOULDERS - HEAVY - 45MIN

What you will need: a set of dumbbells, a flat bench, a dip station (or 2 benches to use as a dipping station). 

1min rest between each set. You can click on the name of each exercise for a video demonstration. 

All levels.

Exercise 1: Dumbbell Chest Press. 6 sets of 5 repetitions. First 3 sets gradually going from very light weight to a weight that feels challenging. Then do 3 sets with that "challenging" weight.

Exercise 2: Dumbbell Front Raises. 6 sets of 5 repetitions alternating arms. First 3 sets gradually going from very light weight to a weight that feels challenging. Then do 3 sets with that "challenging" weight.

Exercise 3: Dumbbell Shoulder Press. 6 sets of 5 repetitions. First 3 sets gradually going from very light weight to a weight that feels challenging. Then do 3 sets with that "challenging" weight.

Exercise 4: Dumbbell Lateral Raises. 6 sets of 5 repetitions. First 3 sets gradually going from very light weight to a weight that feels challenging. Then do 3 sets with that "challenging" weight.

Exercise 5: Dips. 5 sets of 5 repetitions. If unable to do them, jump up and resist on the way down.

Real Life Application: developing upper-body strength to push something/someone/yourself away from you. Also important to be able to lift heavy objects above your head.

 

CORE FOCUS - LEG RAISES - 10MIN

What you will need: a yoga mat or a soft surface (e.g. carpet, grass), a watch.

Do this exercise WITHOUT a warmup.

The exercise duration is 6 minutes for Level 0, 8 minutes for Level 1, 10 minutes for Level 2, 12 minutes for Level 3, to be done as follows:

  • 30 seconds of non-stop exercise.
  • 30 seconds of rest.
  • Until you complete 10min.

Exercise: Leg Raises. Lie down on your back, arms to the side in "T" shape. Without bending your knees, raise your legs straight up until pointing at the sky, then slowly go back down without touching the floor.

 

ENDURANCE-FOCUSED RUN - 30-45MIN (HILLLLLLS)

What you will need: a treadmill, and a strong mind :-).

If no treadmill is available, see Option 2 below.

**WARMUP** - 10min jog

**MAIN SET**

Level 0: do 1 to 2 rounds at fast walking pace. 

Level 1: do 2 or 3 rounds running up the hill. 

Level 2: do 3 or 4 rounds. 

Level 3: do 4 to 5 rounds.

If unable to run, walk as fast as you can, try to run a little bit.

Effort/speed level 8/10: means breathing hard but "still under control". If using heart rate monitor: Mid-Zone 3.

  • 3min at 4% incline.
  • 0.5min at 0% incline.
  • 1.5min at 1% incline.
  • 3min at 5% incline.
  • 1min at 0%.
  • 1min at 1%.
  • Repeat for number of rounds instructed.

IMPORTANT: Keep your hips stable during the incline efforts, fast cadence, shoulders relaxed, core engaged, chest "proud", don't lean forward too far!

Option 2: find a hill that takes you 4-5min to run up, then do the corresponding number of rounds (based on your level) of the following:

  • 3min run up the hill.
  • Walk back down to the bottom.
  • 4min run up the hill.
  • Walk back down to the bottom.
  • Repeat for number of rounds instructed.

Real Life Application: being able to get away from something or chase someone continuously without stopping or getting exhausted.

 

RECOVERY BIKE 30MIN

What you will need: either a bike to cycle outdoors or a gym/spin bike. 

Exercise (all levels): a VERY easy 30min on the bike, pedaling at very low resistance and high cadence (rpm).

The focus today is RECOVERY. We are just trying to get the blood moving to help your legs get more nutrients to recover faster. Do NOT push it on this session.

You should be able to have a conversation with someone comfortably and breath through your nose the entire time.

Enjoy it! 

 

RUN - SPRINT FOCUS 30-40MIN

What you will need: a place to run or a treadmill.

NOTE: if using a treadmill, set incline at 1% during the whole exercise.

**WARMUP 1**: 10min easy jog. 1min complete rest.

**WARMUP 2**: 5x20sec run accelerating gradually to max speed. 20sec rest between each.

**MAIN SET**

Level 0: 8 to 10 rounds of 20 seconds SPRINT as fast as you can, 40 seconds rest.

Level 1: 10 to 12 rounds.

Level 2: 15 to 20 rounds.

Level 3: 20-24 rounds.

Real Life Application: well, imagine you're being chased by a dog! Or what if someone snatched your purse? You should be able to run FAST for a short distance, recover quickly, and do it again, and again!