8 Weeks to a new you – Week 1

Welcome to week 1 of the Dundalk Democrat and Felda 8 week fitness programme. In the past two weeks we’ve spoken about motivation and the basics of what you’ll need to get started. If you missed those articles you can logon to www.getactive.ie to catch up.

This is an intermediate workout designed to burn an additional 2000 calories over the course of this week. If you follow the programme correctly and choose healthy options for breakfast, dinner and tea you’ll be amazed at what you can achieve in the next 8 weeks.

Each week will get progressively harder so its important you start now at week one or it will be much more difficult to catch up. A lot of the exercises listed are designed around gym exercise which is why we are offering readers the chance of joining Felda for 8 weeks at only €80 to follow this programme. However you can adapt these to suit a home workout environment, for example walk up and down your stairway for 20 minutes if you cannot use a stepper in a gym. Walk or run outdoors if you don’t have a treadmill etc.

However for best results you should consider trying to get into the gym with this workout.

Best of luck… here is week one’s exercise guidelines:

NB: If you are a complete beginner to exercise you can email Felda at info@felda.ie and we will email you a beginner programme which is easier than the one listed here. Also if you’d like a tougher workout please advise us and we’ll email you a more advanced workout programme weekly.

Remember that you have 7 days to complete this programme so don’t try and do everything in 1 or 2 days! It’s important to take rest days to let your body recover properly.

You can use the tick box sheet to track your progress with the aim of having all boxes ticked in 7 days time when we publish week 2.

Week 1:v     6,000m ( x-ramp, x-trainer, stepper, amt )1,500m on each
v     10km – on foot, treadmill or outdoors
v     5km – row (5,000m)
v     Participate in 1 of the following aerobic fitness classes: Core / Body Reps /Aqua / Zumba
v     Burn 2000 calories 
v     Time yourself doing the following: 1km on treadmill, 1,000m on rower, step ups for 1min