Spring into action Your 7 day activity plan 1260x542
11 Sep 2013

Spring into action - Your 7 day activity plan

1 mins to read
At last - Spring is here, and it's a great time to re-invigorate your health and fitness routine.


At last - Spring is here, and it's a great time to re-invigorate your health and fitness routine. New season, new goals, new challenges. There's more sunshine and daylight hours to be active and water-based workouts seem far more appealing.

Keep things fresh and include a wide variety of activities and training techniques. A regular change-up helps to shock your body into shape, and it's easier to stay motivated when you don't do the same thing every day. To get the ball rolling, try this great 7 day workout plan that offers fitness, fat loss, flexibility and fun. Enjoy!

Day 1 - Interval training
Go for a 30 - 45 minute run. Alternate a slow jog or fast walk between intense bursts of speed either on a hill, set of stairs, or on soft sand (or a combination depending on what's available). Do this 8 - 20 times throughout your run depending on how fit you are.

Day 2 - CrossFit
Complete the following exercises as a rolling circuit:

  • 20 push-ups
  • 20 squat jumps
  • 20 sit ups

Repeat 8 times, and keep a record of your time to completion so you have a mark to improve upon in the future.

Day 3 - Swim
Hit the water for a 30 minute power swim. Alternate fast laps of freestyle with a slower lap of breast stroke to catch your breath.

Day 4 - Boxing workout
After a 5 minute skipping warm up, alternate 3-4 minutes of bag work, focus pads, speed ball and kick pads. Repeat circuit for 30 - 45 minutes depending on your level of fitness.

Day 5 - Body weight circuit
Perform 15 - 20 repetitions of each body weight exercise, and repeat 2-3 times depending on your fitness level

  • Feet elevated push ups (use a box, step or coffee table)
  • Lunges (do 15 - 20 reps on each leg)
  • Bench dips
  • Crunches
  • Bridge ups

Day 6 - Paddling
Choose between stand up paddling, kayaking or canoeing. Paddle for 30 - 45 minutes, engaging your core throughout to stabilse your trunk.

Day 7 - Yoga
Perform 20 minutes of light stretches, or attend a yoga class. Stretching keeps you supple, prevents injuries, and can even help you relax.

Do you change around your exercise routine on a regular basis? What activities do you enjoy the most?




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