Tuesday 18th January

This is a workout posted for Chris working down west, who contacted me earlier looking for a quick 20 minute workout he can do whilst he was on the road all week.

Here goes.

Its an extension of my basic 4 minute workout, when you pick out 5-6 basic but results giving exercises, and make your best efforts on each of those specific exercises. If chris is feeling like rubbish after christmas, and totally out of shape, he needs to start off slowly this week, just making sure he does the workouts, since i know chris, i know he very capable and more than able to get 3 good workouts in this week, so he does not need to start off at complete beginner, and his workout should look something like this!

Press ups-best effort

Arm dips-best effort

alternate squat thrusts-best effort

sit ups-best effort

plank-best effort

Then, he records how much he does in each exercise. For instance, if he can do 10 press ups, 10 arm dips, 20 alternate squat thrusts, 20 sit ups and 20 seconds on the plank, he needs to do a total of 3 circuits and they will then look like this.

The key is to halve his best totals so then-

Press ups-5

arm dips-5

alternate squat thrusts-10

sit ups-10

plank-10 seconds

As you can see i have halved everything to allow him to do a total of THREE circuits, which should allow him to get a sweat up, still working every area of his body. He should then rest the day after, then do this workout again, rest the day after, then do this workout again and this enables him to have a good week’s training.

If Chris is feeling energetic next week, and instead of dropping into the pub every night, i would recommend he does some light sprints up a nasty hill, look for 4 sprints of 30 yards both forwards and backwards, i would do this twice a week with a 3-4 day gap in between. Hopefully, Chris’ knee is okay as i know he’s had a problem years back with this, so i it causes any problems, let me know chris!!!

All of training won’t count for much unless he stays of the booze in the week, and eats some decent food, which he can find in any supermarket, keep it largely fresh and healthy food and he won’t go far wrong!!! See the diet and food section for that!!

Good luck and you have a great opportunity here to make a diffference!!!!