If you’ve been reading the updates through 352 magazine the last few weeks you’ll know that our volunteers are going through a rather different kind of training program.
Instead of throwing our volunteers on machines or getting them to do hour upon hour of cardio, the routines are much more focussed, and as you’ll have seen from the results so far, the programs are much more effective too.
As promised I have included Valerie’s workout below.
| Workout 1 | Workout 2 | ||||||
| A1 | Bodyweight Squats 3×15 | A1 | Straight Leg Touch Toe 3×12 | ||||
| A2 | Flutters 3×18 | A2 | YTWL 3×24 | ||||
| B1 | Lateral Lunges 3×16 | B1 | Hip Abductions on floor 3×12 | ||||
| B2 | Overhead Press 3×15 | B2 | Standing Reverse Flyes 3×15 | ||||
| C1 | Hip Extensions 3×15 | C1 | Stability Ball Push Up 3×15 | ||||
| C2 | Plank 3x30secs | C2 | Opposite Arm/Opposite Leg 3×24 | ||||
And to for the cardio Valerie is doing an interval based routine to kick start her metabolism.
Exercise Bike/treadmill: warmup for at least 5 minutes, then increase intensity for 60 seconds at 90% effort, then rest for up to 120 seconds minutes on lowest intensity, repeat 5 times. Cool down on the lowest intensity over a 5-10 minute period.
Doesn’t sound like much, but at the high intensity she is doing this, it really is getting the metabolism moving.
I am going to try posting some images later to demo some of the actual exercises so you can try them yourself.
About Tim
Would you be able to explain how to do Valerie’s different workouts such as the flutters, lateral lunges, hip abductions on the floor, hip extensions, etc so that I can do them properly? Thank you!! It looks like a good workout!!!
Hi Kim
Yes, working on a post that will explain all the exercises in full.
Tim
Hiya! Glad I signed up for your blog news in general
. But Thanks a lot for posting these great workouts too. Am sure the volunteers will have quite a lot of fun 
. Enjoooooooy and Have a fantastic spring, everyone 
!!!
Hi Linda
Thanks for the posting and nice to hear from you again… I’ll be in touch real soon.
Tim