Jogging

So far, we have been building up our cardio exercise through walking, jogging and interval-style training. This week, it’s time to push ourselves a little further.

• For beginners: Jog for five minutes and walk for one minute for a total of 36 minutes.

• Non-beginners: Jog for 10 minutes and walk for one minute for a total of 50 minutes.

Always remember to stretch out after each workout: hamstring, hip-flexors, quadriceps (thighs), calf and achilles.

Diary

Monday: Walk/jog

Tuesday: Four minute workout (repeat three times this week)

Wednesday: Rest day

Thursday: Walk/jog

Friday: Four minute workout (repeat three times)

Sat/Sun: Active rest, eg walk or cycle for an hour, or swim for 45 minutes

Bring it on

Looking for an extra challenge? Then try the exercises below at the end of your routine or even during the ad break of your favourite TV programme. See the video demonstration below.

  • Plank it up: Assuming plank position from your four-minute workout, raise your left leg behind you and your right hand in front of you, hold for three seconds, then swap to opposite side. How many sets can you do?

  • Torture technique: Standing with your back right up against a wall, legs hip distance apart, slide down into a squat until your bum is in line with your knees. Then come onto your tip-toes in this position. How long can you hold it for?

  • Warrior pose: Standing with your legs slightly wider than shoulder distance apart, point your right foot outwards at a right angle, keeping your left foot pointing straight ahead. Bending your right knee, run your right hand along your leg until your fingers touch the floor and extend your left hand up in the air. Hold as long as you can and repeat on the opposite side.

    • Diet tip

    As this fitness programme includes a lot of strength training, it’s important to make sure you are getting adequate protein. So for breakfast this week, why not try porridge made with skimmed milk, adding blueberries and raspberries, which contain natural fructose and anti-oxidants. Alternatively, have a shake made with 300ml of skimmed milk, half a banana, raspberries, blueberries and two tablespoons of low fat or Greek-style yoghurt. Try a teaspoon of manuka honey for flavour.

    Next week

    Next week, we look at healthy eating plans and tips to keep you on the right track. Log onto irishcountryliving.tv for video demonstrations and don’t be afraid to get in touch and let us know how you are getting on by emailing mmoynihan@farmersjournal.ie.

    Read how feature editor Maria Moynihan is getting on with the challenge here

    Week one

    Week two