Our sunny summer days are numbered, so there's no excuse to stay inside. ROCKTAPE UK’s personal trainer, Sally Bennett, has created a workout regime to help you firm up and make the most of the great outdoors. Recommending you do between 1-3 of the quick and easy workouts every day, Sally has crafted exercises that you can do anywhere to help you get into shape in just three weeks — just in time for any last-minute holiday bookings!
WEEK 1
MONDAY
- 1) Perform as many squats as you can in 20 seconds and then do the same with press-ups and lunges. Repeat 8 sets.
- 2) Sprint 100m, walk back and rest before repeating. Do 10 sprints in total.
- 3) 1 minute of sit ups, 1 minute of leg raises, 1 minute of oblique twists. Rest for a minute. Repeat set 3 times.
TUESDAY
- 1) 100m jog to warm up, followed by 100m bear crawl. Try to hold the plank position for 5 minutes, recording the number of attempts taken to reach your goal.
- 2) 10 eccentric push-ups, a handstand against a wall for 30 seconds and 15 above-head ball throws. Repeat set 3 times.
WEDNESDAY
- 1) Perform as many sit-ups as you can in 20 seconds and do the same with back extensions and V-ups. Rest for 10 seconds in between each of the exercises. Repeat 8 sets.
- 2) 1 minute of jumping squats, followed by 1 minute of push-ups, 1 minute of 3 point shuttle runs, then 1 minute of Tricep dips. Rest for 1 minute. Repeat 5 sets.
- 3) 5 Plank sidewalks in each direction, 10 shoulder presses (using tin cans if you don’t have weights), followed by 1 minute skipping. Repeat set 3 times.
THURSDAY
- 1) 200m sprint. Walk back and repeat 6 times.
- 2) 7 minutes of burpees. Record how many reps each time.
- 3) Hold the squat position against a wall for as long as possible. Record your time.
FRIDAY
- 1) With a partner, complete 5x 100m walks each and 5x 20m sprints, walking back as recovery. Repeat 8 times.
- 2) 1 Minute of maximum effort push-ups. Repeat 3 times, and record number of reps per attempt.
- 3) 30 seconds in the plank position, 15 seconds rest. Repeat 3 times. 30 seconds Hollow Rock. Repeat 3 times.
WEEK 2
MONDAY
- 1) Perform as many squats as you can in 30 seconds and do the same with press-ups and lunges. Repeat 8 sets of each.
- 2) Sprint 100m, walk back and repeat without resting. Do 10 sprints in total.
- 3) 1 minute of sit ups, 1 minute of leg raises, 1 minute of oblique twists. Rest for a minute. Repeat set 4 times.
TUESDAY
- 1) 100m jog to warm up, followed by 100m bear crawl. Try to hold the plank position for 5 minutes, recording the number of attempts taken to reach your goal.
- 2) 10 eccentric push-ups, handstand against a wall for 30 seconds and 15 above-head ball throws. Repeat set 4 times.
WEDNESDAY
- 1) Perform as many sit-ups as you can in 30 seconds and do the same with back extensions and V ups. Rest for 10 seconds in between each of the exercises. Repeat 8 sets.
- 2) 1 minute of jumping squats, followed by 1 minute of push-ups, 1 minute of 3 point shuttle runs, then 1 minute of Tricep dips. Rest for 30 seconds. Repeat 4 sets.
- 3) 5 Plank sidewalks in each direction, 10 shoulder presses (using tin cans, or sands bags if you don’t have weights), followed by 1 minute skipping. Repeat set 4 times.
THURSDAY
- 1) 150m sprint. Walk back. Repeat 10 times.
- 2) 7 minutes of burpees. Record how many reps each time.
- 3) Hold the squat position against a wall for as long as possible. Record your time.
FRIDAY
- 1) With a partner, complete 5x 100m walks each and 5x 20m sprints, walking back as recovery. Repeat 12 times.
- 2) 1 Minute of maximum effort push-ups. Repeat 3 times, and record number of reps per attempt.
- 3) 45 seconds in the plank position, 15 seconds rest. Repeat 3 times. 45 seconds Hollow Rock. Repeat 3 times.
WEEK 3
MONDAY
- 1) Perform as many squats as you can in 40 seconds and do the same with press-ups and lunges. Repeat 8 sets of each.
- 2) Sprint 100m, jog back and repeat without resting. Do 10 sprints in total.
- 3) 1.30 minutes of sit ups, 1.30 minutes of leg raises, 1.30 minutes of oblique twists. Rest for a minute. Repeat set 4 times.
TUESDAY
- 1) 100m jog to warm up, followed by 100m bear crawl. Try to hold the plank position for 5 minutes, recording the number of attempts taken to reach your goal.
- 2) 10 regular push-ups, handstand against a wall for 45 seconds and 15 above-head ball throws. Repeat set 4 times.
WEDNESDAY
- 1) Perform as many sit-ups as you can in 40 seconds and do the same with back extensions and V ups. Rest for 10 seconds in between each of the exercises. Repeat 8 sets.
- 2) 1.30 minutes of jumping squats, followed by 1.30 minutes of push-ups, 1.30 minutes of 3-point shuttle runs, then 1.30 minutes of Tricep dips. Rest for 1 minute. Repeat 4 sets.
- 3) 5 Plank sidewalks in each direction, 10 shoulder presses (using tin cans, or sands bags if you don’t have weights), followed by 1 minute skipping. Repeat set 4 times.
THURSDAY
- 1) 150m sprint. Jog back. Repeat 10 times.
- 2) 7 minutes of burpees. Record how many reps each time.
- 3) Hold the squat position against a wall for as long as possible. Record your time.
FRIDAY
- 1) With a partner, complete 5x 100m walks each and 5x 20m sprints, walking back as recovery. Repeat 12 times.
- 2) 1 Minute of maximum effort push-ups. Repeat 3 times, and record number of reps per attempt.
- 3) 1 minute in the plank position, 15 seconds rest. Repeat 3 times. 1 minute Hollow Rock. Repeat 3 times.
EXERCISES EXPLAINED
- Bear Crawl – Place your hands and feet on the floor. With your bum in the air begin crawling.
- Burpee – Bend down with your hands on the floor. Keeping your hands on the floor, jump your legs backwards. Jump your legs back towards your hands then jump up straight.
- V ups – Lie down on your back keeping your arms and legs straight. Slowly bring them together to form a V-shape.v Plank sidewalk – Hold the plank position. Step sideways 5 times, followed by 5 times in the opposite direction.
- Hollow Rock hold – Lie down on your back. Keeping your arms and legs straight, raise them slowly off the ground. Remember to keep your tummy tucked in so that your lower back stays on the floor.
- Eccentric push-ups – Begin in push-up position, very slowly lowering yourself until your chest touches the floor.
