Wed, 5 April 2017
In episode four, we meet Lisa (33) mum Jackie (55) and stepfather Richard (56). They all live together in their family house in Swords, Co. Dublin.
Dad Richard works as an engineer for ESB, mum Jackie minds the house and daughter Lisa works as a childminder.
As well as minding children, Lisa is trying to set up her own business making cakes – something she generally does this when everyone is asleep at night. Lisa sometimes suffers from low self esteem and admits that when she feels anxious, she literally starts pulling her hair out. She is very keen to get healthy so that she can teach her little girl Maisie Belle a healthy lifestyle.
Professor Niall Moyna developed this fitness programme in order to help Lisa get her health get back on track.
Lisa's Fitness Plan
It is recommended that you accumulate 30 minutes of Moderate to Vigorous physical activity per day (Heart is beating much faster than normal and you are breathing much harder than normal, face is flushed, begin to sweat and become breathless).
As well as following the program it is important that you begin to make changes in your every day activities. Try to choose the active option where possible: taking stairs instead of lifts, walking to the shop, getting off the bus one stop earlier and walking the remainder of the journey.
Try to ensure you enjoy the physical activity you take on.
Substitute any of the sessions with the following exercise videos:
1. https://www.youtube.com/watch?v=xPNUd-NgCnA
2. https://www.youtube.com/watch?v=EdqRPHx8dgo
3. https://www.youtube.com/watch?v=LzBtVhpVxoo
4. https://www.youtube.com/watch?v=istOU9nxhm8
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1 |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
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Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Swim – 30 mins of activity |
1.– jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side)
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Swim – 30 mins of activity |
Family activity |
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Week 2 |
Swim – 30 mins of activity |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
|
Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Swim – 30 mins of activity |
1.– jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side) |
Family activity |
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Week 3 |
Swim – 30 mins of activity |
1.– jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side)
|
Swim – 30 mins of activity |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
|
Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Family activity |
|
Week 4 |
Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Swim – 30 mins of activity |
1.– Jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side)
|
Swim – 30 mins of activity |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
|
Family activity |
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Week 5 |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
|
Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Swim – 30 mins of activity |
1.– jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side)
|
Swim – 30 mins of activity |
Family activity |
|
Week 6 |
Swim – 30 mins of activity |
1.– jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side)
|
Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Swim – 30 mins of activity |
Family activity |
Family activity |
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Week 7 |
Swim – 30 mins of activity |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
|
Swim – 30 mins of activity |
1.– jump squat (10) - chair dips (12) -crunches (12) 2. –overhead squat (12) - plank (30 sec) - reverse lunge (8 each side)
|
Swim – 30 mins of activity |
Family activity |
Family activity |
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Week 8 |
Swim – 30 mins of activity |
1. - Squat to press (12) -Press Ups (10) -Lunges (8 each side) 2. – Single leg split squat (8 each side) -bicep curls (8 each side) -overhead press (12) |
Swim – 30 mins of activity |
1. -Bicep curls (8 each side) -Squats (12) -Lateral raise (12) 2. -Press up (10) -Lunges (8 each side)
|
Swim – 30 mins of activity |
Family activity |
Family activity |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1 |
Brisk Walk 30 mins |
Video 1 |
Brisk Walk 30 mins |
Video 1 |
Brisk Walk 30 mins |
Video 1 |
Family activity |
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Week 2 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Brisk Walk 30 min or Video 1 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Brisk Walk 30 min or Video 1 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Brisk Walk 30 min or Video 1 |
Family activity |
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Week 3 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down |
Brisk Walk 30 min or Video 2 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down
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Brisk Walk 30 min or Video 2 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down |
Brisk Walk 30 min or Video 2 |
Family activity |
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Week 4 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 2
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Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 2 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Brisk Walk 30 min or Video 2 |
Family activity |
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Week 5 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 3 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
Brisk Walk 30 min or Video 3 |
Family activity |
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Week 6 |
Brisk walk 5 min warm up Run 5 min Walk 3 min Run 5 min Walk 3 min Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 3 |
Brisk walk 5 min warm up Run 8 min Walk 5 min Run 8 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 4 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Brisk walk 5 min warm up Run 20 min 5 min walk to cool down |
Brisk Walk 30 min or Video 3 |
Family activity |
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Week 7 |
Brisk walk 5 min warm up Run 5 min Walk 3 min Run 8 min Walk 3 min Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 4
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Brisk walk 5 min warm up Run 10 min Walk 3 min Run 10 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 4 |
Brisk walk 5 min warm up Run 22 min 5 min walk to cool down |
Brisk Walk 30 min or Video 4 |
Family activity |
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Week 8 |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises Video 4 |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips Video 4 |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
Brisk Walk 30 min or Video 4 |
Family activity |
