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Get outdoors - but stay well hydrated; Fitness expert David Fairlamb continues his quest to get you fit for summer.

Byline: David Fairlamb

THE new outdoor workouts have coincided perfectly with this fantastic weather we have been experiencing. Please drink plenty of fluid so your body stays hydrated. This will make a huge difference to the way you feel before, during and after the workouts.

Always make sure you warm up before each workout and cool down and stretch after. This and the strength exercises can all be viewed on The Journal how-to video section.

Here's this week's schedule: Sunday or Monday .. 1 mile run/walk start and finish .. Step ups on a wall/bench .. Squats .. Lunges .. Advanced squats .. Balance exercise Start with a sensible paced mile then find a bench/small wall to step up and down or do the more advanced jump (see exercise of the week).

Try 30 to 45 seconds and keep all movements solid and in control. Take up to 30 seconds' break then perform the strength exercises one after the other for up to 15 repetitions each, then the balance

Try to do the routine six to 12 times. The final mile run/walk should be easy and relaxing.

Tuesday morning 6.45am-7.30am David Fairlamb's Wake up Beach Workout: see my website for more details.

Tuesday evening . 3-4 mile run/walk with intervals .. Biceps . Triceps extensions and/or dips .. Chest .. Upper back . Forearms .. Stomach 1, 2, 3, 4 .. Obliques .. Lower back . The plank Set a target of three to four miles run/walk in the workout include 10 to 20 short sprints of 10 to 20 seconds. Concentrate on a short, sharp change of pace - if that means you have to keep the overall pace of the running slow, that's fine.

At the end, work for up to 20 seconds per strength exercise three to five times. Finish with stomach and back. Try to work slowly on these for reps of 10, aiming for three sets. The plank should be held 30 to 45 seconds.

We d n e s d ay Up to 45 minutes' aerobic exercise. Try to keep moving for an hour walk/run/cycle work at a comfortable pace. If you are more advanced, work hard in the final 15 minutes.

Wednesday evening alternative David Fairlamb's Beach Bootcamp 6pm-6.45pm see my website for more details Thursday morning Wake up Beach Workout 6.45am-7.30am..

Thursday evening Focusing on stomach and arms for your holiday .. 4 x 15 Stomach 1, 2, 3, 4 .. 4 x 15 Obliques .. 4 x 30 seconds plank .. 2 x 15 Lower back per side .. 2 x 15 Lower and upper back together .. 4 x 20 Biceps per arm .. 4 x 20 Triceps extension and/or dips .. 3 x 15 Shoulders .. 3 x 15 Lateral raises Work one set per exercise, then move on to the next. Focus on the area you are working.

Friday .. Step ups and quick short knee lifts .. 3 x 12 Stomach 1, 2, 3, 4 .. 3 x 12 Obliques .. The plank 3 x 30 seconds After a longer than normal warm up. Refer to the short quick knee lift video and set a distance of 20-30 metres, work hard for five reps with a walk back recovery, then straight on to step ups for five repetitions of 30 seconds.

Repeat this three to six times through.

Finish with your stomach and back.

S a t u r d ay David Fairlamb's Beach Bootcamp 9am-9.45am: see my website for more details Exercise of the week Step ups and triceps dips. The step up should be performed on a small wall or seat. Keep the movements smooth and make sure you place your full foot down each time - avoid going up and down on your toes. Change your leading foot for each set. I have also shown an advanced jumping version, make sure as you come down from the jump, the foot on the wall/bench takes your weight so you can simply place the other foot to the floor.

The triceps dips can also be performed using the wall/bench. Keep your back straight so it goes up and down the wall/bench, bend from the elbows and make sure they are pointing backwards away from you. The further your feet are from you, the harder the exercise. However, your knees should always stay slightly bent; this will save any unnecessary pressure on your back.

Exercise tip When performing the step ups keep the arms moving in rhythm as if you were walking. This will help lift your legs and work your top half at the same time.

Super food Tomatoes are an excellent source of vitamin C and contain lutein, which is excellent for eye health as it helps prevent macular degeneration, a cause of blindness. Vine tomatoes are best buys and tinned tomatoes are also good as they are low in calories and lose little nutritional value in tinning.

Motivational Quote First say to yourself what you want to be and then do what you have to do www.davidfairlambfitness.co.uk or call 0771 364-0899.

Next week David shows exercises for legs/bum and biceps..

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OUTDOOR WORKOUTS David Fairlamb.
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Publication:The Journal (Newcastle, England)
Date:Jun 6, 2009
Words:854
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