8 Weeks to a new you – Week 2
Welcome to week 2 of the Dundalk Democrat and Felda 8 week fitness programme. In the past three weeks we’ve spoken about motivation and the basics of what you’ll need to get started. We’ve also supplied the first week’s workout plan which you should have completed by now. If you missed those articles you can logon to www.getactive.ie to catch up.
Week 2 is another intermediate workout designed to burn an additional 2500 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.
As we mentioned each week gets progressively harder so this week you’ll have to spend a bit longer exercising to complete the plan. 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 two’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.
Anyone who joins Felda for the 8-week period can pick up a tick sheet with the full programme details and track their progress weekly. If you have not joined up please feel free to collect this from Felda reception.
Week 2:
- 2-3km walk/jog per day indoor or outdoor for 5 days totalling 10/15km
- Participate in 1 Abs class
- Workouts using Weights
- 3000m on x-ramp, 3000m x-trainer & 3000m on cardio wave
- Participate in 1 of the following: Body Reps, Step, Body Mix/Circuit
- Burn 2500 calories