yearbook

programme
THE PLAN
WEEK 1:
WEEK 2 :
WEEK 3:
WEEK 4:
I would aim to perform two of the above four exercises. To start, look at aiming for
20-30 seconds when first starting the plank and a rep range of around 10-12 reps
when doing Swiss ball sit ups. Once you have completed your first set , have a one
minute rest and then repeat again for two sets. Repeat this twice a week.
Add a third exercise of leg raises. Increase your plank to 30-45 seconds if you are
able to. Your rep range should stay the same of 10-12 reps. Decrease your rest time
between each set to 45 seconds and increase your sets from two to three. Duplicate
the workout three times a week.
Finally add the fourth and hardest exercise, the Swiss ball jack knives. Your plank
needs to be at least a minute now, with a rep range between 12-15 and the rest
time between each set should be at 30 seconds. This workout can now be completed
three to four times a week.
You can now make this routine extremely challenging by doing a large super set. You
can either do two exercises consecutively, rest and then repeat three to four sets
with both an increase in reps and time on plank, or added weight to make the plank
harder. If you are slightly more advanced, you can do all four exercises back to back.
YOU
WILL NEED A
SWISS BALL TO
COMPLETE THIS
PROGRAMME
Barry first got into sports
at 11 years old, playing
rugby, basketball, shotput
and boxing, with this soon
developing into a passion
for weight lifting. Having
competed in several
bodybuilding contests,
Barry has now been working
as a personal trainer for the
past eight years.
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