Derbyshire

The third fitness and weight loss program I wrote at the FitFarms London Fitness Camp for one of our clients after my request on Facebook as as you can see based on improving stamina for walking. A slight spanner in the works in terms of exercise program planning was that to train for improving stamina with only around 10 minutes to play with is not a typical request.  However my aim with these weight loss and fitness plans was not to prove I could write an effective plan for the goal but to write one for the client. 10 minutes is what would work for them and consistency trumps perfection every time. So below i have given 4 different 10 minute weight loss and fitness workouts spread ideally evenly throughout the week, I have picked simple exercises again because it is easier for the client to adapt an exercise they understand than one they need constant coaching on and I feel I have left plenty of room for progression which will be the key to the success of the weight losss and fitness program for the client. Whether you are interested in improving your stamina or not give this session a go and let us know how you feel about it..

Timeline: 1 year

Goals: improve stamina start cycling to and from work 7 miles each way

Likes: long walks
Forward focus:

A progressive plan for improving overall stamina and fitness for the long walks planned next year

Provide more healthy option ideas around diet..

Concentrate on core area

Wants to train for around 10 minutes in the morning as it is the most likely time available

Has resistance bands but no other equipment and short on space.
Target areas: legs and core

Frequency: 4 times a week

Time: 10-15 minutes
Day 1

Legs focussed

Static squat

Forward and backward lunges

Rock climbers

Ascending reps.. start 5 reps/pulses each increase it by one rep each time and try to continually cycle without breaks in between these exercises should fatigue your legs quite quickly so improving how long you can go without stopping would suggest your muscular endurance is improving

Day 2

Core focussed

Plank

Side plank

Log lift

Side plank

10 seconds per position then rest 20 seconds, repeat (once you can’t comfortably manage the exercises I.e. Back ache take a longer rest but try to build up the time per position as well as how many circuits during the 10-15 minute routine

Day 3

Legs focussed

Burpees

Squat jumps

Skaters

2 minutes each as Many reps as possible 1 minute rest between exercises as this improves think about increasing the time limit and decreasing the rest period.. it’s overall improvement is just as important as improvement in the individual challenges..

Day 4

Core focussed

Renegade (press up position)

Butt ups into lateral mountain climber ( bringing the knee up to the elbow on the same side of the body)

Walk outs/roll outs (fitball or rolling device required)

Supermans (weighted or resistance band progression is available but a ruck sack with additional weight would work better)

Side to side touches

Aim for 2 minutes per exercise.. my reason for picking these exercises is that holding the press up or renegade position by itself is a challenge to incorporate movements like these will increase the effort whilst still adding a level of core control. I don’t expect you’ll manage 2 minutes of each exercise certainly not straight away so take note of time spent on each exercise and try to improve as time goes by to see how your core strength and stamina improve.
On top of this building up time on your bike at weekends will add to both your overall fitness and as a way of seeing your strength and stamina improve.