With Christmas not too far away, we asked the Dermot & Dave Show personal trainer to put together a programme to help listeners get in shape for the festive season.
5 WEEKS TO A VKNG BUILT CHRISTMAS
The exercise format: Cardio, Core, Compound
EXAMPLES OF EXERCISES:
CARDIO: CORE: COMPOUND:
Walking Lo-planks Squat
Jogging Hi-Planks Lunge
Sprinting Side Planks Deadlift
Rowing Russian Twists Overhead Press
Field Sport(s) Core Row Row
Dancing Leg Raises Chest Press (push ups)
Cycling Hollow Rock Hold Overhand Chins Ups
Skiing
GENERAL INFO:
- All above exercises can be scaled to cater to complete beginners right up to advanced athletes.
- The aim is to keep the heart rate elevated as high as possible* throughout. Don’t let it drop too low before next round
- 1 minute work, 1 minute rest
(*Play around with the rest period - reduce accordingly)
- 20 secs work, 20 secs rest
(Work intensely for the 20 secs)
- A set distance working and time it, then a set distance for rest and time it.
- (Add up all the working times and keep going until you’ve got your full quota completed - This is an ‘active recovery’ format where you’re still working at a lower exertion while you rest. Good for fat burn)
- A set amount of reps for time and then a short rest.
- (Add up all the working time until you’ve got your full quota completed)
- *provided you don’t have any medical condition! Check with a GP if you have any doubts prior to training.
- Some stuff you might not want to hear, but I’m going to say it anyway.
- Try have only one meal in the day that contains complex carbohydrates i.e; pasta, bread, potato, rice etc..
- With regards the other meals in the day where you would usually have a complex carb replace the carb element with leafy greens or veg i.e; cauliflower rice instead of rice, Courgetti instead of spaghetti etc...
- Remember, complex carbs are not bad, Simple carbs are i.e sugars found in fizzy drinks, chocolate, sweets etc...
- Complex carbs are a slow releasing form of energy and you require them daily in order to achieve a healthy balance and controlled & maintainable weight-loss.
- It’s a scale of Intake Vs. Expenditure.
- If possible try to time your carbs meal so it occurs after a training session.
- Avoid ALL sugar free / diet / ‘zero’ drinks - they’re even worse than the regular sugary ones (energy drinks like lucozade sport, red bull, monster, energise etc.. included!!
- DRINK WATER and LOT OF IT!
Week 1 - Mon 19th Nov -> Sun 25th Nov
Minimum of 1 session on each
Cardio (10 mins)
Core (3 mins)
Compounds (10 mins)
Week 2 - Mon 26th Nov -> Sun 2nd Dec
Minimum of 1 session on each
Cardio (12 mins)
Core (4 mins)
Compounds (12 mins)
Week 3 - Mon 3rd Dec -> Sun 9th Dec
Minimum of 2 sessions on each
Cardio (14 mins)
Core (5 mins)
Compounds (14 mins)
Week 4 - Mon 10th Dec -> Sun 16th Dec
Minimum of 2 sessions on each
Cardio (16 mins)
Core (6 mins)
Compounds (16 mins)
Week 5 - Mon 17th Dec -> Sun 23rd Dec
Minimum of 2 sessions on each
Cardio (18 mins)
Core (7 mins)
Compounds (18 mins)
For the full chat press the play button on the image at the top of the screen
