We are one week into our training program. Hopefully you are motivated, feeling good and happy about what you are achieving – a healthier you!
Making smart choices shouldn’t be a burden but a privilege, so be proud!. Speaking of smart – let’s set some smart goals for ourselves.
How often hasn’t it happened that you start a training program only to lose motivation and stop what you are doing only to repeat the process all over again? Let’s talk goals and how you can achieve yours. Here are some easy to follow steps:
“What gets measured, gets managed.” – Peter Drucker
Here’s what I want you to do:
1) Grab a pen and paper. At the top, write down “What I want to be able to do by 2015”. Write everything that comes to mind. Climb a mountain, pick up yoga, start running or find a gym friend. Bench press 100 KG or run your first marathon. Learn to do a handstand or just get your bum off the sofa 10 minutes a day. Go nuts!
2) Select three of these things and really think about them. These are going to be your primary goals.
3) Break the goals down into something measurable. For instance, “Climb a mountain” could be to find the specific mountain outside your house (or maybe climb Kebnekaise on a foggy Sunday afternoon?)
4) Break this down into smaller and more accurate goals. Such as, once a week I will go walking up the mountain behind my house. Progressively do it quicker and quicker.
5) Finally, book a time for when you are going to climb Kebnekaise. Keep that date sacred and do everything you can until then to improve your athletic fitness. If unsure, consult a training coach or ask someone who is good at goal setting.
Right! Now that that’s cleared out of the way let’s focus on your training regime!
Warm up:
Invest in a jump rope. They can be very cheap and allow you to do an amazing amount of work without having to go outside. You can buy them at any sports shop, such as Stadium or Intersport.
100 regular jumps
50 jumps back and forward from one leg to another
20 jumps left leg
20 jumps right leg
Monday:
10/9/8/7/6/5/4/3/2/1 repetitions of Sit-ups
1/2/3/4/5/6/7/8/9/10 repetitions of Squats
Here’s what you do: 10 sit-ups followed by 1 squat. After you do 9 sit-ups followed by 2 squats. Eventually you will do 1 sit-up followed by 10 squats.
Wednesday:
50 Jumping lunges
40 sit-ups
30 squats
20 push-ups
10 burpees
Do this and I promise you that your butt, legs and upper body will get a good workout.
Friday:
Tabatta intervals:
(start a clock, do repetitions for 20 seconds followed by 10 seconds of rest. Repeat this for a total of eight rounds, which is four minutes).
Interval # 1
Jump rope (as many jumps as you can for 20 seconds followed by 10 seconds of rest, repeat 8 times)
Rest 1 minute
Interval # 2
Squats (as many repetitions as you can for 20 seconds followed by 10 seconds of rest, repeat 8 times)
Rest 1 minute
Interval # 3
Hold plank position (Hold for 20 seconds followed by 10 seconds of rest, repeat 8 times).
Done!
Good luck everyone! Remember to scale the workouts if they are to hard or easy. You can regulate the intensity through changing the time requirement or the amount of repetitions or sets. Enjoy yourself and don’t forget to stretch after you have been training. (Perhaps add in the couch stretch video here). Have a great week, workout hard and let me know if you have any questions what so ever!
Karl Gullö
Karl is a licensed personal trainer based at Crossfit Södermalm. He works with private clients, as well as groups. For more information or to book a time contact him at [email protected]
