Olaf Stenzel Personal Trainer Habit Gym Wellington

Thursday – Cardio Workout

Interval Session: Make sure to warm up before you train and that you have enough rests after each segment (at least 60 to 90 seconds).

Sprinting on the Spot:

• Athletic stance: ‘Big chest’, core engaged, hips slightly pushed back, soft knees, shoulder wide stance.

• Stage 1: 3 x 10 seconds/10 second rest in between: ‘Sprint’ with your arms only, relaxed hands, elbow at around 90°, hands move from cheek to cheek.

• Stage 2: 3 x 10 seconds/ 10 second rest in between: ‘Sprint’ with your legs only, arms tucked in, move from balls of the feet, if possible: high knee lift.

• Stage 3: 3 x 10 seconds/10 second rest in between, combine arms and legs for the full body ‘Sprint’.

Tabata Intervals:

For the Tabata interval you combine 20 sec. of work with 10 sec. of rest. The interval is repeated 8 times, which will take 4 min. The aim is to work hard and fast. However, you should always work to your current abilities and fitness levels – don’t overdo it!

1. Boxing Tabata (Boxing equipment not necessary): Alternate between Jab & Cross during odd numbered intervals and Uppercuts during even numbered intervals (Jab & Cross at interval 1, Uppercuts at interval 2 and so forth).

2. Running Tabata: Use stage 3 of the ‘Sprinting on the spot’ exercise for this interval. You will probably notice that you can’t sprint as hard during 20 sec. – because of that pace yourself.

Got a question? Ask me! Friday 2PM - Live on Facebook.

How do I keep motivated for exercise without my regular gym routine? 🙇‍♂️ ...What alternative exercise can I do without my usual equipment? 🏋️‍♀️ ...Got any other burning questions for our personal trainers? 🤔 Join Olaf for a Live Q&A on Friday 1st May at 2pm, in our online community.* 👉https://bit.ly/2KImFPd

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Wednesday – Strength Session

• 3 - 4 sets x 8 – 12 repetitions (each side) Pendulum (single leg deadlift)

Cues: Push your hips back as your trunk hinges forward and then extend your hips back into upright posture. Shoulders and hips are square, trunk is strongly aligned, core engaged.

Combine with: 4 sets x 8 – 12 repetitions (each side) Dumbbell Row: Non-working hand holds on to window sill, table, or chair in order to maintain stability and balance. Bent over position, strong trunk alignment, shoulders and hips are square, row weight close to trunk, hand aims toward hip.

• 3-4 sets x 8–12 repetitions (each side) Step–Up on box: If you don’t have a secure box or stool do static or dynamic lunges

Cues: square hips and shoulders, upright body position, work through front leg, shin stays perpendicular in lowest position). Drive through leg on the box, the whole foot is placed on the box, strong upright alignment. Use resistance like a water canister or backpack if your movement patterns are good and you are strong enough.

Combine with: 3 – 4 sets x 8 – 12 repetitions Push - ups Depending on your level of strength use a knee, box, or full push – up. Shoulders and hips are square and level, arms move parallel to each other, big chest & strong trunk alignment.

• 3 – 4 sets x 10 – 15 repetitions (each side) Single Leg Glute Brace: In supine position (on your back).

Cues: Push your hip with one leg into a bridging position and then return to starting position. Hips remain square, arms alongside body or arms placed on chest for added stability challenge.

Combine with: 3 – 4 sets x 10 – 20 repetitions (each hand) Supine Brace:

Cues: Fingers of one hand placed under lumbar spine. One set is finished when both hands have been used. Supine position, push lumbar spine strongly against fingers during set, leg movement challenges core engagement. Start from legs suspended in air if you are strong enough and heel tap the floor. Otherwise have shortened leg movement or move legs from floor up.

*** TIP ***

If you want to add some resistance to the exercises you can e.g. fill up a backpack and wear it during exercises. For the Dumbbell row you might need resistance in shape of a canister or jerry can that you fill it up with water. Maybe you have a bag or suitcase that you can fill up with tin cans or other heavy household items.

It may be saturday but that's no excuse to not feel the burn!

Need some new workout inspiration to keep things fresh? I will be posting a new training session every day this week!