Bourne Fit

Beauty really does begin from within…

How we exercise and the technology we use to do so is continually evolving.  What was once considered the most effective way to get a six-pack or the best exercise for optimal calorie burn has now been replaced with something else entirely, so how do we ever truly know which plan to follow? This year has seen a rise in high intensity interval training, where the focus is on short, intense bursts of exercise aimed at raising your heartbeat and is considered the most superior method in terms of losing fat and creating lean muscle. If it really can do all that for us, then is there anywhere else for exercise to go? Of course there is ..!

At The Park

No longer limited to teenagers hanging out in the urban jungle, sneaking around the park is becoming increasingly popular with the fitness elite.  Developed in the Eighties (yes I remember..) in the suburbs of Paris, this highly skilled art of navigating across obstacles in the natural environment has started to move out of the streets and into the gyms. Wild fitness along with the rising popularity of cross-fit is likely to breed a hybrid crossover between the pair in which strength, agility and gymnastic skills combine to create the ultimate workout. There will be greater focus on increased mobility, core strength and poise as opposed to big, bulging muscles. Popular shows, such as Broken Skull Challenge and Ninja Warrior, have helped bring competitive Outdoor/Crossfit style fitness to the masses and we at BourneBeauty predict that this will continue.

Childs Play

Imagine being able to play the type of games we enjoyed as children as well as getting an all round good workout. OK, so childhood obesity may be a problem now, but back in the days when children didn’t have mobile phones, switching the channel on the TV involved getting up off your bum and actually pushing a dial on the set. Social media was hanging out with your mates bedroom reading ‘Jackie‘, we were more than capable of running around, rosy cheeked and fit as a fiddle, the absolute epitome of health. There is a new idea called Rabble. This disguises interval training as childhood games like Tag, British Bulldog and Capture the Flag. In doing this participants are so focused on fun and the competition to win that they don’t actually realise they are doing ‘proper’ exercise.

The focus, it seems, is on fun. Although continuing forward, we will no doubt see improved digital fitness trackers and advancements in scientific theories about what is best for us in terms of nutrition, health and fitness, but what we actually want and what looks set to happen is somewhat more simple. In a fit of nostalgia, we hopefully will see a return to social, fun filled activities, which not only get our bodies working, but also provide us with a means of stepping away from the stresses of work and day to day life and allowing us to become big, carefree, kids – if only for a couple of hours a week.

Try this simple routine for 4 weeks: I guarantee you’ll see results.

Firstly – try to drink 3 pints of water a day.  Remove all fizzy drinks (including the zero calorie ones), crisps & chocolate from your diet and cut down on carbs. (Bread, pasta, rice cakes etc).

Before bed, apply the Bourne Verdant 24/7 Got it covered to the facial area. This will allow the skin to replenish and create a beautiful glow over the 4 week period.

Week 1:

During the first week, focus most on technique rather than repetitions and set numbers. You will be learning and tackling the basics of each motion to enhance their effectiveness.

Day 1: Strength-Training

• Squats (12 reps)

• Push-Ups (10 reps)

• Planks (30 seconds)

• Lunges (5 per leg, 10 total)

REST and repeat for a total of 2 sets

Day 2: Rest all day

Yes really!

Day 3: Interval Training

• Squats (10 to 12 reps)

• Push-Ups (10 reps)

• Stairs (up and down for 30 seconds)

• Lunges (5 per leg, 10 total)

• Jumping Jacks (20 knees to chest jumps)

• High-Knees (lift one knee to touch your chest, alternate and repeat for 30 seconds)

REST and repeat for a total of 2 to 3 sets

Day 4: Rest all day

Day 5: Cardio

• Run or jog for 30 minutes: Alternate between walking and running as needed, but try to keep moving as quick as possible.

Week 2:

Continue to focus on technique like week 1, with the indicated workouts across a 3-day span with rest days in between. Increase sets as tolerated and add on 10 minutes of cardio.

Day 1: Strength-Training

• Squats (12 reps)

• Push-Ups (10 reps)

• Planks (30 seconds)

• Lunges (5 per leg, 10 total)

REST and repeat for a total of 3 sets

Day 2: Rest

Day 3 Interval Training

• Squats (10 reps)

• Push-Ups (10 reps)

• Stairs (up and down for 30 seconds)

• Lunges (5 per leg, 10 total)

• Jumping Jacks (as week 1. 20 times)

• High-Knees (as week 1. 30 seconds)

REST and repeat for a total of 2 to 3 sets

Day 4 Rest

Day 5: Cardio

• Run or jog for 40 minutes: Alternate between walking and running as needed, but try to keep moving as quick as possible

Week 3:

Add on a fourth day of interval training to incorporate both cardio and strength-training.

Day 1: Strength-Training

• Squats (12 reps)

• Push-Ups (10 to 12 reps)

• Planks (30 seconds or as tolerated)

• Lunges (5 per leg, 10 total)

REST and repeat for a total of 3 sets

Day 2: Rest

Day 3: Interval Training

• Squats (10 to 12 reps)

• Push-Ups (10 to 12 reps)

• Stairs (30 seconds)

• Lunges (5 per leg, 10 total)

• Jumping Jacks (20 jumping jacks)

• High-Knees (30 seconds)

REST and repeat for a total of 2 to 3 sets

Day 4: Rest

Day 5: Cardio

• Run or jog for 40 minutes

• Circuit: steps (one minute), jumping jacks (30 seconds to one minute), high knees (30 seconds to one minute) – repeat four times

Day 6: Rest

Day 7: Interval Training

• Squats (10 to 12 reps)

• Push-Ups (10 to 12 reps)

• Stairs (30 seconds)

• Lunges (5 per leg, 10 total)

• Jumping Jacks (20 jumping jacks)

• High-Knees (30 seconds)

REST and repeat for a total of 3 sets

Week 4:

Increase reps and/or advance progressions.

Day 1: Strength-Training

• Squats (12 to 15 reps)

• Push-Ups (12 reps or try tackling a standard body push-up)

• Planks (30 to 45 seconds on toes)

• Lunges (10 per leg, 20 total)

REST and repeat for a total of 3 sets

Day 2: Rest

Day 3: Interval Training

• Squats (12 reps)

• Push-Ups (12 reps)

• Stairs (45 seconds to 1 minute)

• Lunges (10 per leg, 20 total)

• Jumping Jacks (30 jumping jacks)

• High-Knees (30 seconds)

REST and repeat for a total of 2 to 3 sets

Day 4: Rest

Day 5: Cardio (Choose one)

• Run or jog for 40 to 50 minutes

• Circuit: steps (one minute), jumping jacks (30 seconds to one minute), high knees (30 seconds to one minute) – repeat four times

• Bike, cycle, etc. for 40 to 50 minutes

Day 4: Strength-Training

• Squats (15 reps)

• Push-Ups (12 reps or try tackling a standard body push-up)

• Planks (45 seconds on toes)

• Lunges (10 per leg, 20 total)

REST and repeat for a total of 3 sets

Although the 4-week beginning workout routine above is very effective, the best workouts are ones you enjoy doing. Forcing yourself to workout may lead to burnout and is essentially unnecessary, as there are numerous exercises to be chosen from.

Continue to experiment with other workouts and sign up for classes, even if it does mean stepping out of your comfort zone!   Additionally, continue to stay active.

No matter the chosen exercise, have fun and live your healthiest, most active life!

Lee

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