This is a suggested weekly programme to fit in with all the Thames Turbo sessions I.e. circuits and yoga. I have also incorporated two of my video routines from the Thames Turbo @ home section on the website, the toilet roll routine and the indoor swimming bands routine. Along with the Daily Fitness Challenge. At present I have suggested everyone joins in with the Burpee challenge but, each week I will be introducing a new challenge for you to do in addition to the current one so you will be doing multiple daily challenges by week four! This should keep you very fit.
Suggested weekly training:
|Turbo session see website or weekly email with my suggested routine||Run session||Rest Day||Circuits with Ralph on Zoom||Run session||Yoga and stretch with Kathryn on Zoom||Bike ride|
|Daily fitness challenge||Daily fitness challenge||Daily fitness challenge||Daily fitness challenge||Daily fitness challenge||Daily fitness challenge||Daily fitness challenge|
|Toilet roll routine||Longer run session|
|Swim bands routine||Swim bands routine|
Run sessions – Tuesday run sessions I will send out on email each week but also there are lots of suggestions on the Thames Turbo website on the @ home section menu. Go to @ home training sessions and then click on the blue link. You will also see additional Turbo sessions here. The long run should be keeping in line with government guidance on social distancing and should be done with a parent of the same family. This session should be a steady run depending upon your age and level of fitness. I suggest for Juniors under 14 years old I suggest a maximum of 30 minutes. 14 – 16 years up to 45 minutes and juniors over 16 up to an hour. If this is too much just do what you are comfortable with.
Long bike ride can be done either on a turbo trainer or outside but once again please be safe and ride with a parent. It is meant to be a steady ride. If riding outdoors, make sure you wear a helmet and take a puncture repair kit. The aim here is time on the bike not world records!
My workout videos to keep your overall fitness and conditioning and to help you keep your muscles swim fit I suggest you do my swim band video and for all over conditioning do my toilet roll workout.
Zoom sessions on Thursdays and Saturday – Circuits with me and Saturday morning – Yoga are a great way to compliment all the other training sessions so please join in.