What is good when you’re starting out

I’m helping someone I know tomorrow. She’s recently started getting more active and whilst she doesn’t like running, she’s not adverse to a bit of hard work HIIT interval training on a rowing machine and she walks her dogs a lot.

Recently she’s been exercising more and she had this query for me:

Q. Can you suggest exercises I can do to help my lower back? My muscles absolutely ache with my exercises: walking rowing and sit ups. I’d like something that I can do at home.

A. First of all, I’d say, quit the sit ups. Stupid pointless exercises, that just risk injury and offer not a lot else.

It’s a good idea to keep things simple, and you can either do a workout that’s created and available online to you, or go to a place which does classes FT fit or whatever. (Meet new people too).

If you want to exercise at home, what I suggest is a high intensity straight forward all over body interval strength workout you can do anywhere. All you need is an app or timer, yourself, and maybe a weight if you want to do the weighted option.

Keep up the walking, and the rowing on alternate days to when you do the strength HIIT workouts below in a week:

Ie: Walk 5-7 days a week
Row HIIT 3 days a week (Su,Tu,Th
HIIT Strength training 3 days a week (M,W,F)
1 rest day

I suggest doing short sharp high intensity interval training sessions with either bodyweight or weights.

You do a warm up, then 30 secs work: 30 secs rest for each exercise (which will take 8 minutes for all exercises), a finisher and a wee stretch down.

You can do 2, 3 or 4 rounds of the main sets plus 1 finisher at the end.

Here are two examples:

BODYWEIGHT
1. Touch toes, stretch to ceiling.
2. Power Squat

3. Mummy Kicks / Burpees
4. Side Lunge Touch

5. Plank Variation
6. Beat your boots

7. Press ups
8. Mountain Climbers

Finisher: Level 2 drill
(2 press ups, 4 mountain climbers)
For 2 minutes (count how many you can do in 2 mins).

KB WORKOUT
5, 8 or 12KB
1. Sledgehammer
2. KB Squat

3. High Pull
4. Side Lunge Touch

5. Plank Walk Up
6. Beat your boots

7. Bent over row
8. Press ups

Finisher: KB Swing / Clean n Press L / Clean n Press R
For 2 minutes (count how many you can do in 2 mins).

Here are the timings:

2 rounds = about 29 mins:
5 min warm up, 17 mins for 2 rounds, 2 min finisher, 5 min stretch down.

3 rounds = about 37 mins:
5 min warm up, 25 mins for 3 rounds, 2 min finisher, 5 min stretch down.

4 rounds = 46 mins:
5 min warm up, 34 mins for 4 rounds, 2 min finisher, 5 min stretch down.

The timings can be done with a Tabata HIIT app on your phone.

Let’s see what she thinks of it tomorrow!

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1 Response to What is good when you’re starting out

  1. Pingback: How to STAY motivated… | Lorn Pearson Trains…

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