What’s new in exercise – Part 2

What’s new in exercise – Part 2
In part 1 filled you in on what’s new for 2010 establishing that we are going back to our primal roots with a functional training programme, so now here is the programme. This programme is sure to target all areas of the body using functional movements. You will also notice that there is a lot of variation in the workouts too. Our caveman ancestors didn’t have a set regimes and scientists have recently found evidence to suggest at the humans of 20,000 years ago were stronger, faster and fitter than their modern day counterparts. So if it is good enough or our cavemen cousins it is good enough for us. The workouts don’t have a set day to perform them on, just make sure that you get them all done inside seven days .

Workout 1
Go for a brisk walk for a hour

Workout 2
Perform the following circuit 10 times
5 x Press ups (on your knees or toes)
10 x Situp
15 x Squats ( standing feet shoulder width apart keeping the chest up, push your buttocks back and down, with the weight going through your heel. Bend at the knees until your thighs are parallel with the floor)
Rest as needed

Workout 3
Go find a park sprint as fast as you can for approximately 100m, rest for 2 min repeat 5-10 times. The sprint can easily be replaced for swimming, cycling or rowing.

Workout 4
Using one dumbbell (between 3-10kg will be more than enough for all) perform the following paired exercises back to back, rest for one minute after they are both completed, repeat 4 times per pair of exercises.

(a) 10x One handed clean and press
Stand with the weight between your legs, keeping your chest up and back straight bend your knees and pick the dumbbell up, pull it up to your shoulder then press it above your head. Return to the floor with bent knees and a straight back.

(b)10 x Dumbbell rotation
Stand upright holding the dumbbell in two hands close to your navel. Keeping your hips facing forward rotate your shoulders to one side, back to the front then the other side, the feet stay planted to the floor.

(a) 10x Dumbbell lunge
Hold the dumbbell in your right hand, standing upright feet together. Step back with your right foot, whilst keeping your body tall drop the right knee to just above the floor. From this lunge position push off the right foot and return to the start position. Try and keep your body as upright as possible. Perform all 10 repetitions on one leg then change to the other side.

(b) 10x One handed bent over row
Hold the dumbbell in your right hand, standing upright with feet shoulder width apart. Lean forward pivoting from the hip, sending your buttocks back and keeping your back straight, lean forward until your upper body is parallel to the floor. Pull the dumbbell to your hips and then straight the arm again


So there you have it your very own functional training programme. I would recommend using this programme for one month, then look to change it around again. If you are new to exercise I would suggest that you get the all clear from your doctor before starting something new and always air on the side of caution with the weights. Remember you can always increase the weight once you are proficient at the exercise. Go for it and good luck!

Look out in the coming days for more exercise tutorials.