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Part III - July Exercise Program

Into your third month, and you should now be noticing that the engine has increased and the chassis has shrunk. You’ll be looking good and feeling great, and, naturally, that wonderful feeling of well-being will help you to enjoy a better, more positive quality of life. Now it’s time to take your training to the next level by introducing a little extra weight to the mix…

Warm up
As the intensity of your sessions continues to rise, making sure you’re warm, loose and well limbered-up becomes ever more important. Go straight into a session from cold, and you’re risking pulls and tears, which will set you back. We know you’re keen to get stuck in, especially as you’re feeling stronger and more confident, but keep taking that time to warm up and you’ll thank yourself in the long run.

Cardio
You should now be ready to add in another cardio session, taking you up to six exercise sessions per week: three cardio-based; three strength-based. With the added intensity in strength work, you’ll see an increase in heart rate as you perform the likes of squats and press-ups, making even your strength work more cardiovascular.

Resistance training
Your biceps workout can now use a heavier weight, so try holding a bottle of water or a can of baked beans in each hand. Perform each repetition slowly and use the extra weight to add resistance (see video link below).

Follow the same pattern for squats and triceps dips, pausing at the bottom of each move for three seconds to increase the intensity. Go straight from triceps to press-ups to really up the ante.

And, speaking of press-ups, you can make them more challenging by starting off with straight legs, then working up to slowly bending one leg back, then the other (remember to keep one leg on the ground!). This will help to build up strength and balance.

Finally, on the stomach front, keep increasing those reps and don’t neglect the stretching – stronger, more conditioned muscles are more flexible muscles.

Cool down
By now, you’ll be feeling the benefit of two months’ diligent stretching while warming down. You should be noticing a significant increase in flexibility, along with a shorter recovery time between exercise sessions, so keep it up.

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This month's tip:
Always listen to your body, and remember: work out to live, don't just live to work out!

Healthy food of the month:
Wholegrain breads and cereals. Grains like brown rice, millet and barley help to lower cholesterol, keeping your digestive system healthy, fighting free radicals and providing a great source of energy. We also recommend nutty, wholesome quinoa, a grain-like seed packed with protein for muscle rebuilding.