Your Week 5 & 6 Workout Plan!

Here are 3 options for you to continue to progress on your exercise programme in Week 5 & 6:

1. If you're on the home workout programme:

If you're doing one of the two home workout  programmes and still finding it very challenging, remain with the current exercises and try to increase by another circuit round. So if you're doing 2 rounds, see if you can complete a third one.

If you're finding the home workout  programme quite easy to finish, proceed to the ext level workout as shown below.  This is a more metabolic programme, therefore challenging your cardiovascular system to a greater degree.

You will also need some dumbbells or an elastic band for the side raises and dumbbell rows (or elastic band rows).
Women should get 2-3kg for the side raise and 5-7kg for the dumbbell rows.
Men should get 3-4kg for the side raise and 7-10kg for the dumbbell rows.

We are going to add an aerobic component to your circuit workout. This will consist of 30-45 seconds of one of the following movements:

• Jumping jacks
• Jogging on the spot
• Side-to side jumps
• Skipping on the rope

Your workout should look like this:

1. 30 Squats followed by 30-45 seconds jumping jacks
2. 15-30 push-ups (on your knees or full) followed by 30-45 seconds jumping jacks
3. 12-15 reverse lunges per leg followed by 30-45 seconds jumping jacks
4. 15-20 dumbbell side raise followed by 30-45 seconds jumping jacks
5. 15-20 dumbbell rows followed by 30-45 seconds jumping jacks

To vary your workout, you can do for example jumping jacks in the first round, jogging on the spot in the second round, and side to side jumps or skipping rope in the third round. The order doesn't matter, what matters it that you're moving!

Attempt 2-3 rounds of this circuit, then follow this up with 2-3 rounds of your core conditioning circuit:

1. Crunches
2. Bridge
3. Plank
4. Side Plank
5. Bird dog

Have a great workout week!

Richard Geres