The best things in life are free. Or so they say … so a when a few like minded people grouped together and decided that a work out in the great out doors sounded like a brilliant idea … The Wednesday Work Outs began!
It all started with a free first session with the British Military Fitness Organisation. For all those who hate the gym, like to work out with instructors and amongst other people … this is the workout for you. Divided into groups for fitness level, wearing bibs that define how hard you push – you then run in the park behind said instructor and do all the things he asks of you. Classes can stretch to about 40 – 50 people per group and you are made to work as a group till the bitter and painful end. Press ups, sit ups, circuits … you name it we did it.
That was good fun! … Where do I sign up? How much did you say? Hmm … there’s the BIG catch … A free environment … no one-on-one time and extortionate prices … I might have to give this one a miss.
But it would be such a shame to miss out on all the advantages of exercising out doors. Just because we can’t afford to be part of the BMF, does not mean we can’t take advantage of the free surroundings. A little brain storm with George and our Wednesday group was formed!
I thought it would be a good idea to document our work outs so everyone can see what we are doing and how we are progressing … SWOT you are thinking … but read on and see what you are putting your bodies through!! Well done to all those who partake!
Week 1 - 2nd June
Team:
Tracey, George, Sophia, Anna, Rachelle,
Distance: 3 mile run
Situps:
Set 1
20 x sit ups
20 x leg raises
20 x back ups
20 x leg ups
20 x press ups
Sprint 50 meters
Set 2
20 x twist sit ups
20 x side to side leg raises
20 x back up twists
20 x kickout sit ups with 3 sec hold @ 10 & 20
20 x press ups
Sprint 50 meters
Circuit & Games & Triceps
Circle with squat thrusts , star jump & Burpies
Triceps – 2 x sets of 15
Lunges – for 20 meters
Games with wheel barrow
Week 2 - 9th June
Team:
George, Tracey, Anna, Sophia, Rachelle,
Distance: 3 mile run
Situps set 1
20 x situps
20 x twist sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
20 x bicycle side sit-ups
20 x side leg raises
20 x back ups twist
20 x press ups
Sprint 50 meters
Circuit & Games & Triceps
Circuit Circle with squat thrusts , star jump & Burpies x 2 of each
Triceps - 2 x sets of 15
Lunges – for 20 meters
No Games this week
Week 3 - 16th June
Team
Tracey, George, Anna, Sophia, Rachelle, Phillipa, Suki, James
Distance: 4 mile run
Sit ups set 1
20 x situps
20 x side sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
20 x bicycle situps
10 x 3 leg raise (left leg, right leg, both legs)
20 x twist back up
20 x press up
Sprint 50 meters
Circuit & Games & Triceps
Circuit Circle with squat thrusts , star jump & Burpies x 2 of each
Triceps - 2 x sets of 20
Lunges – for 20 meters – followed by sprint for 10 meters
Games with wheel barrow
Week 4 - 23rd June
Team:
Tracey, George, Sophia, Anna, Rachelle, Ednina, Colette
Distance: 4 miles
Sit ups set 1
20 x situps
20 x twist sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
20 x side sit ups on each side (40 in total)
10 x 3 leg raise (left leg, right leg, both legs)
20 x twist back up
20 x press up
Sprint 50 meters
Circuit & Games & Triceps
Circuit Circle with squat thrusts , star jump & Burpies x 2 of each
Triceps – 1 x set of 15, 1 x set of 20”
Lunges – for 20 meters – followed by sprint for 10 meters
Sit ups Set 3
20 x Hip Thrusts
20 x pulse hip thrusts
20 x kickout sit ups with 4 sec hold @ 10 & 20
So again well done to the guys that take part! I can probably imagine it is the last thing you would like to do after a long day at work, but I am hoping you can’t do without it now!!
Please keep coming and bring people!
