Globe & Mail Article: Week Six – Holiday bootcamp pulls out all the stops

by | Dec 21, 2010 | Article, Workouts and Exercises.

In the final week of a 6-week program, trainer Kathleen Trotter explains this week’s strength-training session, which consists of four circuits. At the end of a circuit, rest one minute, then repeat for a total of three times before moving on to the next.

circuit.

Cardio Intervals (NEW)

Before each circuit, do two to five minutes of cardio.

Beginners: Do a combination of all the low-impact aerobics described over the past five weeks (high knees, bum kicks, jumping jacks).

Advanced: Do a combination of all the high-impact aerobics described over the past five weeks (high knees, bum kicks, jumping jacks), plus burpies. To perform a burpie: Bring your hands down to the ground and jump your feet back into a plank position. Then jump your feet back toward your hands to stand up.

Difficulty: Beginner

Strength training: Two sessions a week on non-consecutive days.

Cardio: Three sessions a week.

Difficulty: Advanced

Strength training: Three sessions a week on non-consecutive days.

Cardio: Three sessions a week, plus 10 minutes of additional cardio on two of your strength-training days.

STRENGTH TRAINING WORKOUT

CIRCUIT 1

1. Bench press (NEW)

Beginners : 12 to 15 repetitions.

Advanced : Perform with your head and shoulders on a resistance ball, feet on the floor and hips in the air. This week, add a hip lift: As you lower the weights, lower your hips. As you press the weights up, squeeze your bum muscles and lift your hips. (12 to 15 reps)

2. Wide row with stomach on ball (NEW)

Beginner and advanced: This week, hold the weights at the top of the motion for two counts and then take four counts to lower them. (12 to 15 reps)

3. Lunges (NEW)

Beginner: : This week, do lunges without the ball. Place your right foot forward and left foot backward, so that when you bend your knees they both make 90-degree angles. Make sure both feet are facing forward. Bend both knees and lower your body toward the floor. Make sure your front knee doesn’t go further forward than your shoelaces. Straighten back up to the starting position. (10 per leg, holding light free weights)

Advanced : This week, do walking lunges: Do a lunge with your right foot forward, and as you press up step your left foot forward. Walk across the floor holding free weights until you have completed 10 reps per leg.

CIRCUIT 2

1. Biceps curl to shoulder press

Beginner : Stand with your feet shoulder-width apart. Hold a weight in each hand. Curl both hands up toward your shoulders, then press the weights up over your head. Slowly return to starting position. (12 to 15 reps)

Advanced : Sit on the ball and lift one leg in the air as you perform the exercise. (12 to 15 reps)

2. French press (NEW)

Beginner : This week, add a hip bridge: Lie on your back with your legs bent and feet on the floor. Hold a weight in each hand and straighten your arms directly over your shoulders. Keep your upper arms still and bend at your elbows so the weights come down to either side of your ears. As you strai

Originally published at The Globe & Mail