6 Week Fitness Programme

Tue 28 Apr 2020

Welcome, why not challenge yourself to this six week programme written by Sam, our Health and Wellbeing Advisor at Derby Arena. 

Sam - Health and Wellbeing Advisor, Derby Arena

This programme is designed for both maintaining strength and power, with added elements of conditioning for whole body workouts. Any exercises within this programme can be scaled down if needed. 

Below is an example of how the programme is set out and what the numbers mean. Whenever you see numbers next to an exercise, it is the number of sets and repetitions you must perform.

Below indicates you should perform three sets of ten repetitions. Numbers that are in brackets dictate the speed of which the repetition (rep) should be performed. For example, 30X1. This means it should take three seconds in the lowering phase, zero seconds at the bottom of the movement, X means complete the movement and then one second at the top of the rep. An example of what you will see is below:

Air squat 3 x 10 (30X1) This shows that you should perform three sets of ten reps, three seconds to squat down, zero seconds at the bottom of the squat, X to stand up out of the squat and one second in between repetitions. Another example could be 53X1. So, five seconds to squat down, three seconds hold at the bottom, X to stand and one second in between.

Some exercises can be weighted, so use odd objects such as bags filled with something heavy, bottles of water, tins, bands for added resistance, etc.

This programme is for six weeks with three sessions every week. Complete these sessions whenever you like. I would try to split them up a little if you can so have a day or two in between sessions.

If you are feeling sore from a workout, rest and stretch, but try to move in some way, otherwise the tightness and stiffness will last longer. Work hard in every rep and set. Recovery time between sets should be no more than two minutes, or when you feel ready to go again. If it is longer than two, that is fine.

Exercise safely 
Please remember to ensure you are safe and only take part in classes that are at your own ability level. If you have any injuries or health conditions please consult your doctor before taking part in any physical activity. 

Week 1

Session 1

Weighted front squats 3 x 8 (30X1)

Step ups or step back lunges 3 x 20 

Wall sit 3 x 30 seconds

Press ups 1 x max effort, 2 x 50% of previous set

3 x 45-60 second plank hold (from elbows)

Session 2

Lateral skater jumps 3 x 10 (per leg)

Then 5 rounds of:

5 vertical jumps

10 single leg stands (from a chair) or 10 lunges

20 glute bridges

Russian twists 3 x 30

Session 3

Weighted stiff leg deadlifts 3 x 10 (30X1)

Quarter squat single leg balance (bare foot no shoes) 3 x 20 per leg

Seated shoulder press 3 x 8 (30X1)

Arch holds 3 x 20 seconds

Week 2

Session 1:

4 rounds of:

1 minute max effort weighted squats

Straight into 20 squat jumps

2 minutes rest

Straight arm plank 3 x 1 minute

Session 2

Rear foot elevated split squat 3 x 12 per leg

Max effort long jumps 5 x 5 reset after every rep

Bent over rows 3 x 10

Side plank 3 x 30 each side

Session 3

Single leg wall sit 3 x 20 seconds (or max effort if too long)

Single leg glute bridges 3 x 12 per leg

Press ups 5 x 6 (30X1)

5 rounds as quickly as possible of:

5 sit ups 

10 burpees 

15 squats

Week 3

Session 1:

Weighted front squats 4 x 8 (33X1)

Single leg vertical jumps 5 x 5 each leg

Staggered stance glute bridges 3 x 12 each side

Hollow hold 4 x 20 seconds

Press ups 1 x max effort, 2 x 75% of last set

Session 2

Every minute on the minute for 30 minutes:

1.15 squat jumps

2.6 reverse burpees

3.20 jumping lunges

4.20 plank shoulder taps)

5.20 mountain climbers

Session 3:

Single leg Romanian deadlifts 3 x 8 per leg

Feet elevated glute bridges 3 x 12 (feet on a bench/chair weight in back of heels, toes to the sky

Quarter squat single leg hold 2 x 45 second hold, straight into max effort with eyes closed. Perform on each leg (bare foot)

Hand release press ups 3 x 10

Prone angels 3 x 8

Week 4

Session 1

Weighted step back lunges 4 x 10 each leg

Drop jumps 25 reps (rest when needed, don’t rush!) or small jump to max effort jump

As many rounds as possible in 15 minutes of:

10 kneel to stands

6 burpee tuck jumps

6 reverse burpee tuck jumps

Session 2

Weighted front squats 5 x 5 (53X1)

Cossack (lateral) squats 3 x 10 each leg

Bent over fly’s 2 x 15

Single arm plank 3 x 20 seconds each side

Knee drives 3 x 10 each side (hands on wall, feet behind you, drive one knee up to chest fast, pause at the top, change legs in the air fast, land and pause again, simulates running)

Session 3

Weighted stiff leg deadlifts 4 x 8

4 rounds of:

6 max effort vertical jumps

12 Kneeling hip extension 

12 single leg calf raises

5 rounds of:

1 minute of burpees

1 minute of plank

1 minute rest 

Week 5

Session 1

Rear foot elevated squat jumps 4 x 8 per leg (reset after every rep)

Lunge holds 3 x 20 per leg (bare foot)

Pause squat jumps 4 x 6

Standing shoulder press 3 x 10

Single arm bent over row 3 x 10

Straight arm single arm plank hold 3 x 30 seconds

Session 2

Weighted front squats 3 x 20

Staggered glute bridges 3 x 12 each side

Walking calf raises 50 reps

5 press ups every minute for 10 minutes

Hollow hold 3 x 25 seconds

Leg raises 3 x 25 seconds

Session 3

4 rounds of:

10 weighted front squats (30X3)

Straight into 10 high jumping lunges

(rest after each round)

Press ups 2 x max effort, 1 x 50%

Prone Y’s 2 x 15

Arch holds 3 x 20 seconds

Week 6

Session 1

200 walking lunges

Every time you break, 20 second straight arm plank hold

Single leg balance (opposite hip flexed) 3 x 30 seconds, 2 x max effort eyes closed (each side)

Weighted bent over row 4 x 10

Side plank rotations 3 x 10 (reach free arm to the sky, then twist and reach under body as far as possible)

Session 2

Every minute of the minute for 45 minutes:

1.8 Weighted front squats

2.20 plank shoulder taps

3.10 weighted stiff leg deadlifts

4.6 bent over rows, 6 bent over fly’s

5.50 high knees

Press ups 1 x max effort

Session 3

High step ups 3 x 12 each leg

4 rounds of:

8 vertical high jumps (max effort)

12 feet elevated glute bridges (toes to sky)

Half kneeling weighted single arm shoulder press 3 x 10

Bent over reverse fly’s 3 x 20

3 rounds of:

30 Russian twists

1 minute plank

 

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