Wednesday, May 27, 2020


Weekly column by fitness experts Adam Wright and Jacqui Watson for the Waterford News & Star, in association with Kingfisher Fitness Club


WE have come to the last week of our Summer Body plan and it’s officially summer!

So much has changed since week 1, wouldn’t you agree? From our country going into lockdown, exercising indoors or virtually becoming the new normal, and hopefully you having the best relationship with fitness and your food this pandemic could have brought. I hope you have enjoyed trying the workouts and dishes and are continuing to do them.

This week I am going to give you a combination workout, which will include weights, high intensity interval training and light cardio. We have done most of the exercises on this program already and by throwing them all in together we are increasing the intensity of our workout and maximising strength and calorie burning.

Remember you don’t need to use weights, or you can improvise, use tins of beans or bags of sugar.

Warm the body up, as always, by doing a light jog for about 10 minutes. Don’t forget all your stretches before you start an intense workout, or any workout for that matter. Stretching all the muscles in the upper and lower body.

There are three stages to this workout, each stage has three exercises, a nice mix of weights and cardio. Do each exercise for 1 minute, taking your time and make sure to take a 10/20 second break between each exercise – time to get water. This workout will take no longer than 20 minutes to complete, try it with your friends virtually or family members. Record how many repetitions (how many times you perform each exercise) you can do of each exercise in the minute and when you repeat the workout another day try and do more repetitions.


Stage 1:

Jumping Jacks, Press up, Shuttle runs (sprinting from one spot to another as fast as you can, so maybe get out in the garden for this one)


Stage 2:

Squat, Rope Climb (jog on the spot and use your arms to climb an imaginary rope in front of you), Burpees or Sprawls (Hands to floor and either walk or jump your feet back into plank position and return to hands, stand up and repeat).


Stage 3:

Walking Lunges, Shoulder Press, Jumping Squats

All the above exercises target lots of muscle groups and are sure to get your heart pumping and a good sweat up. Do each stage twice and next time maybe do them three times, you will be sure to notice a difference.

If you are new to exercise/my weekly workouts, try one of my earlier programs from this block or maybe do one round of each exercise and get familiar with the movements.

Also, guys remember to drink plenty of water before hand, during, and after. I hope you have enjoyed my six weeks of fun-filled workouts to do at home and foods to experiment with.

Comments are closed.

By Jacqui Watson
Contact Newsdesk: 051 874951

More Well!

More by this Journalist

#YourFitness: Keeping hydrated