Fitness assessment: Michelle began with a very basic fitness level. She is used to running after her children but that’s as far as it goes. Michelle’s fitness was better than expected in the pool, but the other circuits showed a very basic level. Her stomach muscles were particularly weak – it took Michelle 7 days to get over the jackknife exercise in the initial training session.
Michelle’s first test was broken into three stages. The first stage was 15 laps of her stairs with 20 punches in between each lap. This is a great cardio workout and also great for leg strength and upper body strength. The second test was to complete the following circuit 10 times: 5 jackknifes and 10 x 2kg squat throws. The third test was in the pool and consisted of 20 under water punches with the floaties, 2 laps of the pool with the kick board in her hands then 20 under water punches and 2 laps of the pool with the kick board between her legs x 10.
Plan of attack: The plan of attack for Michelle is to be based around the exercises we did in the fitness test. She will also hit the daily target of 10,000 steps.
Michelle’s fitness plan includes:
- the stairs, punches and jackknife circuit
- pool laps using the aqua equipment
- walking 10 000 steps every day
that is so help ful thanx john
as a former karate black belter I endorse
water based exercise - we ran pnched and blocked in the pool, to great affect - far a few minutes we were much faster onland, and of course, over th long term much fitter.