Mind Yourself Now

With Christmas not too far away, we asked our Dermot and 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)