Training & Fitness

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Training every Tuesday in VEC Terenure from 6pm to 7pm.

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Please note that training for ISRS Members in Ballymun FC sports complex has now finished for this season.

Training will recommence in Sept 2018,at a date to be advised.

Please contact ISRS Dublin Branch Member Terry Murphy on 0838156650 for further details.

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Forget your weight. Do this instead

How would you like to get rid of your bathroom scale? To never again subject yourself to the angst and humiliation of stepping on and waiting for the number-that-will-determine-your-self-esteem to light up the screen.

Sounds awesome, right?!

It’s been ingrained in us from an early age to worry about our weight, however today I’d like to show you how the number on your bathroom scale is an unreliable measurement of your progress that should really be thrown out the window.

Bathroom scales are unreliable.

Take that number with a grain of salt. Your typical bathroom scale is a digital gadget with serious limitations, attempting to measure your gravitational force.

Digital scales must be recalibrated after every move. This means that if you pick up your scale and the place it down again you must press on the scale for a reading, wait for the numbers to clear, and then proceed with weighing yourself. Most people miss this step and end up with inaccurate readings.

Digital scales must be placed on a hard, flat surface. Since the reading is coming from gravitational force, the slightest inconsistency with the weight distribution into the floor could skew the reading.

Accurate scales only tell part of the story.

At the doctor’s office you’ll encounter the more accurate balance beam scale. This scale directly compares your weight (gravitational force) to counterweights. The readings from balance beam scales are more consistent and accurate than digital scales.

However…

Even an accurate reading of your weight only tells part of the story. Your weight (gravitational force) naturally fluctuates throughout every day due to in the intake and excretion of fluids and food.

A pound gained from drinking a large glass of water has no distinction from a pound gained as a result of fat storage on your body when measured on a balance beam scale. However these two weight sources will lead to two very different bodies!

Body composition is what you’re after.

Your body is composed of three things: fat, lean mass and water. An attractive, fit body is composed of a low amount of fat, ample lean mass, and healthy water levels. When you walk into the gym and tell me that you want to lose weight, what you’re really telling me is that you want to lower your percentage of body fat.

When you begin the process of fat loss, the initial drop that you see on your scale is mostly water weight. This happens as your controlled diet empties out stored energy that releases the water that is held with it. This initial drop in weight makes you feel good…

Until you get back on the scale the following week to see that your weight has barely even budged. This normal ebb and flow of body transformation nearly always brings discouragement. You feel like somehow you’re failing since that initial weight loss has now slowed to a crawl.

What’s crazy about the psychological mind game that the scale plays is that during the third week of a body transformation, when the scale shows the least impressive change, your body composition is actually cranking up to very impressive levels. So while you saw half a pound lost on the scale, behind the scenes you lost three pounds of fat.

Remember that all weight is not bad. What you don’t like to see and feel on your body is fat. As noted above, fat is not the only thing measured by your weight. Those toned muscles that you want to have will bring up the number on your scale, but as long as fat is converting to lean mass, the result is a stunning body transformation.

Pictures are more powerful than numbers!

It’s possible to measure your body fat levels using different tools. These readings will give you a clearer picture of what is taking place beneath your skin, as your body composition shifts to a lower percentage of body fat.

However, pictures are what I have found to be the most powerful measure of body transformation. A picture is truly worth a thousand body composition number readings!

When you see two images of yourself, side-by-side, and your eyes take in the differences in the shape and appearance of your arms, legs and stomach it is truly a magical moment; a moment when you understand how silly the number on the scale really is in the face of your undeniable, stunning body transformation.

If you’re ready to begin your own stunning body transformation, with the goal of lowering your body fat, feel free to reach out to me. I’m here to get you into the most spectacular shape of your life!

Call or email me today. Let’s do this!

Out With The Junk

Today is a great day for going through your kitchen and removing any and all junk food. If you don’t have junk food in the kitchen then you won’t eat it! Instead stock your fridge with healthy and vibrant whole foods that will support your fitness goals and your health.

Chicken Lettuce Wraps

This is a truly guilt free meal! It’s fun to assemble and devour these lettuce wraps. Stick with simple meals like this that are comprised of lean meats and vegetables in order to favorably convert your body composition.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

4 chicken breasts, chopped1 Tablespoon toasted sesame oil2 cups white mushrooms, chopped2 cloves garlic, minced⅓ cup pine nuts1 Tablespoon ginger root, minced3 green onions, choppedSea salt and black pepper¼ cup coconut aminos (or light soy sauce)¼ cup coconut palm sugar1 tablespoons apple cider vinegar1 head butter lettuce or iceberg lettuce

Instructions

Place a large skillet over medium high heat. Add the sesame oil and the chopped chicken. Cook until the pink is gone, then drain the skillet.Add the chopped mushrooms, garlic, pine nuts, ginger, green onions, salt and pepper. Sauté for 8 minutes.Combine the coconut aminos, coconut palm sugar and vinegar in a small bowl. Pour the sauce over the chicken mixture in the skillet. Mix well and continue to cook for 5 minutes. Remove from heat.Serve with large lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals: 219 calories, 10g fat, 13g carbohydrate, 80mg sodium, 8g sugar, 1g fiber, and 20g protein.

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It’s easy enough to lose a few pounds for a short period of time, only to
> gain it back. It’s much harder to achieve long-term fat loss.
>
> However, you know people who appear to be permanently in beach-ready
> shape, so it is possible to be lean for life. This begs the question: how
> can you lose the weight for good?
>
> The answer to this quandary is not found in a single habit or action, but
> rather in the following 5 Lean for Life Habits…
>
> Lean for Life Habit #1: Reimagine Yourself
>
> Up until now you’ve accepted the shape that you are in, and even if you
> hate it, you’re comfortable with it. Read that again to make sure it sinks
> in. You are comfortable with the body that you have right now, and until
> you decide it’s no longer comfortable then you’ll be stuck in the shape
> that you currently have.
>
> Now spend time reimagining yourself leaner. Really let that new image sink
> in until you’re more comfortable with it than you are with the image of
> your current body. Rinse and repeat. The clearer you can see and feel and
> imagine yourself in a lean body, the more urgency and desire you will
> create to achieve and maintain it.
>
> Lean for Life Habit #2: Break Up With Sugar
>
> Look, Sugar, we have to break up. It’s not you; it’s me. Sure, we’ve had
> some good times. You’ve tickled my sweet tooth and pleased my taste buds,
> but loving you is a double-edged sword that leaves me heavy and out of
> shape. So this is it, we are through!
>
> As silly as that sounded, your relationship with sugar is holding you back
> from living in a lean for life body. It’s not only refined sugar that is
> messing with your body composition; in order to be lean for life you’ll
> also need to manage your intake of natural sugars.
>
> The good news is that every day spent without sugar will make the next day
> that much easier and your cravings will become that much weaker. Stay
> strong and soon you’ll be more than happy with the occasional sweet treat
> rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.
>
> Lean for Life Habit #3: Forget Dieting
>
> Going on a “diet” implies a start and end date, but if you really want to
> change your body composition for good then there is no end to your healthy
> lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits
> to maintain for the rest of your life. The day that you stop trying is the
> day that your body reverts to it’s old (less svelte) shape.
>
> Don’t worry, the more time that you get under your belt with healthy
> living, the easier it becomes. Soon your lean for life habits will feel
> like a normal day – just as your current habits feel like a normal day now.
> The key is to stick with it until the habits fully stick, and to vigorously
> fight the urge to give up.
>
> Lean for Life Habit #4: Plan Your Cheats
>
> Being lean for life doesn’t mean swearing off pizza and ice cream for the
> rest of your days. (Thank goodness!) On the contrary, you’ll find that
> planned cheat meals of your favorite foods are more enjoyable than ever
> before. The key is that you will be planning your cheat meals in advance
> and containing the excitement to one sitting each week.
>
> The fun thing about enjoying a cheat meal while living a lean lifestyle is
> that there is absolutely zero guilt associated with the pleasure. Most of
> us experience twinges of guilt associated with most of our meals, because
> in the back of our mind is the thought that we should really be eating
> healthier in order to lose the weight that we have yet to lose. Once you’ve
> lost the fat and are actively living a lean life those cheat meals will be
> 100% pleasure!
>
> Lean for Life Habit #5: Be Part of a Fitness Family
>
> Belonging to a group of fellow fitness enthusiasts is key to making and
> maintaining your body transformation. Being fit is easier achieved in a
> supportive and encouraging group, rather than alone. The accountability
> provided from your fitness peers will save you from missing workouts and
> will get you to push yourself to try harder.
>
> One of the most gratifying parts of being in a fitness family is the day
> when your support makes an impact on a new member. To give the
> encouragement that was given to you is a special moment that will stick
> with you, and will recommit you to your fitness lifestyle.

 Drink your way thin?

water-retention

If you’ve been interested in fitness and health for more than a minute, then you know by now how important drinking plenty of water is for getting your body into top shape.

But do you drink enough water? And is it really going to impact your results?

Why Water Matters

Your body is made up of 60% water, which is incredible when you stop and really think about this fact. All day long you are constantly losing water by sweating and going to the bathroom – and this water must be replenished in order to keep your body is healthy, working order.

Many health authorities believe in the 8×8 theory: drink 8 (8oz) glasses of water throughout the day, or roughly half a gallon. However, a growing sector of fitness and health professionals are speaking out against this theory, stating that it is simply too little to keep you properly hydrated.

Those behind the movement to drink more than 8×8 per day are stating that the only way to truly stay hydrated is by sipping on water constantly throughout the day, and by making the effort to drink water when one doesn’t feel the signs of thirst.

Studies have come out that seem to prove that drinking more water throughout the day leads to better brain functioning, fewer headaches and physical performance.

Conversely, when you are operating in a state of mild dehydration you will experience diminished brain functioning, more frequent headaches and a decline in physical performance.

Does More Water = More Fat Loss?

Yes, it is quite likely that drinking more water will facilitate faster fat loss results. This is primarily due to two factors:

1. An increase in metabolism: Studies show that drinking water temporarily boosts metabolism for an hour or so. Drinking cold water will spike your metabolism even higher. This means more calories burned, and more pounds lost.

2. A reduction in appetite: Staying properly hydrated helps to reduce dehydration signs that are often mistaken for hunger. It is also a viable strategy to drink a full glass of water immediately before a meal in order to reduce the calorie intake of that meal, leading to lower overall calorie intake for the day.

Hydration and Health

Staying hydrated is going to help you lose fat quicker, but that’s not the only benefit that you will experience. The following are all health improvements that you have to look forward to when drinking water throughout your day:

* Lower Risk of Cancer
* Reduction in Constipation
* Decreased Risk of Kidney Stones
* Healthier Skin and Less Acne

It’s clear that drinking water throughout the day is an important part of being healthy and reaching your fitness goals. One of the best ways to make sure that you meet your hydration goals is to keep a large water bottle with you at all times, and to refill it every time that it is empty.

I’m here to help you reach your fitness and fat loss goals! If you are not yet one of my beloved clients, and you are struggling to meet your fitness and fat loss goals, then give me a call or reply to this email.

I can’t wait to work with you!

Beware of Sports Drinks

Sports drinks are designed to refuel and replenish an athlete’s body after intense physical activity. These drinks are filled with the calories and sugars needed to fill exhausted muscles with new energy, which is fantastic for the track star who only has 40 minutes of recovery between competitive events.

HOWEVER for the fitness enthusiast in pursuit of fat loss, the sugars and calories found in these sports drinks can undo all of the hard work that you just did in your workout! Yes, these drinks taste good and are marketed to fit, active people, but always be aware of the calorie and sugar count before deciding if you should include it in your diet.

As we learned above, water is your most effective drink for reaching your fitness and fat loss goals.

Chicken and Asparagus Stir Fry

It doesn’t get healthier than this! If most of your meals contained the fiber and protein of this meal, then you’d be living life in the body of your dreams. It’s very possible- it’s just a matter of changing your eating habits. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

* 2 tablespoons olive oil
* 3 cloves Garlic, minced
* 1 tablespoon ginger, minced
* 2 boneless, skinless chicken breasts, cut into ½ inch strips
* ¼ cup raw cashews
* ½ red bell pepper
* 4 Green Onions
* 1 bunch Asparagus
* ½ cup chicken broth
* 1 tablespoon lemon juice
* 1 tablespoon Chia Seeds
* dash of salt and pepper

Instructions

1. Place a large skillet over high heat. Add half of the olive oil. Once hot, add the garlic, ginger, chicken pieces and cashews. Cook for 4-5 minutes, until the chicken is cooked through. Remove the chicken mixture from the skillet and set aside on a clean plate.
2. Add the remaining oil to the hot skillet. Add the bell peppers, onions and asparagus and cook for 3 minutes. Add the chicken broth to the skillet and cook for another 2 minutes.
3. Return the chicken mixture to the skillet and combine with the veggies. Stir in the lemon juice, chia seeds and a dash of sea salt and black pepper. Enjoy!

Nutritional Analysis

One serving equals: 346 calories, 12g fat, 30g carbohydrate, 168mg sodium, 2g sugar, 4g fiber, and 22g protein.

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The Dublin Branch have acquired the services of SB Physical Therapy at a special rate for branch members.Please contact Stephen Braiden for an appointment : 087 3671880 or musclefixdublin@gmail.com

 

 

 

 A deal has been done with the Gym in the Oscar Traynor Development Centre for €30 a month all Referees can use the Gym as many days or nights a Month as they want its not a bad offer with new season starting and maybe we can arrange a night that all could attend and train,any Referee interested contact Danny Lambe (085) 752 3858 for details.

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We would encourage our members to partake in training in the various venues on offer.

 

Lucan

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Training takes place from 6pm to 7pm Wednesday’s at the Athletics Running Track in Lucan opposite Supervalu on the Newcastle Road.

Please come to the venue appropriately dressed as there are no changing facilities.

All are very welcome,please contact Paul Tuite (087) 621 2358 for further information.

Training will resume in Lucan pre seminars

 

Terenure

 

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VEC Terenure (Formally Stannaway Park)every Tuesday

6 PM TO 7PM

Showers,dressing rooms and car parking facilities. Enjoy a cuppa,chat and a bit o’ craic after training.

 All are welcome

Please contact 

Anto Carey

087 2553443

 

 Balbriggan

 Training on Balbriggan beach every Tuesday @ 6.30pm

 Contact Niall Murray 086 1705055.

 

 

 

Nutritional Fact Sheet

There are 6 Main Nutrients:

Carbohydrates:These are the body’s most important source of energy.

Examples: Bread, Rice, Potatoes, Pasta, Vegetables

Proteins:Builds and repairs muscles, transports oxygen to the Muscles.

Examples: Beef, Chicken, Poultry

Fats:These provide a source of energy and contain fat soluble vitamins.

Examples: Saturated, Polyunsaturated, Monounsaturated

Vitamins:These are required in small quantities to keep you healthy.

Examples: Vitamin A (for eyes), Vitamin C (needed for body to repair itself)

Mineral Salts:These are needed in small quantities.

Examples: Iron, Calcium, Sodium, Iodine

Water:The body’s most neglected nutrient 2

FOOD IS ENERGY!

Energy is the ability to do Work!

70% for Heat & 30% for Movement

Top 10 Nutritional Tips

Eat for Health:

Chose nutrient dense lower fat foods, particularly those naturally low in fat such as most fruit and vegetables, cereals and breads.

Cut back on foods containing added sugar, alcohol and caffeine.

Don’t Diet

Eat more Carbohydrate:

Eat more bread, rice, cereals, potatoes and pasta and include the wholegrain and wholemeal varieties if you wish.

Avoid high fat fillings and toppings:

 

Fat makes food more palatable and tasty, but consider close alternatives which do the same job, e.g. use skimmed milk in milkshakes, sauces, milk puddings and custards; choose tomato-based sauces instead of cheesy ones on pasta; top jacket potatoes with baked beans and no added butter, instead of tuna mayonnaise.

Eat Regularly

After your match, eat within 30 mins

Always eat breakfast

Eat lots of fruit and vegetables

 

Make small gradual change

Make time to eat.3

FLUID-INTAKE

1. Drink plenty of fluid before a game and on the day of a game (more than just to quench your thirst).

2. Drink frequently just before and during a game as well as at half time. (not more than 300 ml every 15 mins

3. Drinks should have a sugar concentration lower than 3%, between 5 and 10 degrees C. (Addition of salt or other additives is not necessary).

4. Drink a lot after a game (even several hours afterwards)

5. Use the colour of urine as indication of need for fluid. (the more yellow the greater the need).

6. Experiment with drinks during training, not before a game. (E.g. 25 grams of sugar per litre of water with flavouring such as lemon)

7. No “sport” drinks. They are too expensive + sugar content too high

Resistance Training for FAI Referees & Assistants

Aids in blood pressure, cholesterol and body fat control

 

Q: Why as a referee do I need to do resistance training?

A: Resistance training is something that everyone should be doing as there are many health benefits. If you case it will enhance your current training regime & improve your overall performance.

Q: Will I bulk up?

A: No, not with the type of program that i have designed for you. You will gain lean muscle mass which will help tone your body up, not bulk up!

Q: What are the benefits of resistance training?

A: There are many, among them

1) You strengthen your bones as well as you muscles when do resistance training. This type of training helps improve bone density which will prevent the onset of osteoporosis in later life.

2) By strengthening up, you enhance your chances of fighting injury.

3) Weights training helps improve overall posture providing the exercises are performed with good technique with use of the core muscles at all times

4) By gaining lean muscle mass, you will increase your metabolism. This means you burn more calories every day at rest. This will also help you to lose weight over the long term, combined with other training & healthy eating.

5) More lean muscle mass, means in time you will decrease your overall body fat which will help you tone up & lose weight.

6) Strength training improves the work of the digestive system allowing the body to get rid of necessary waste more efficiently

7) Every additional pound of muscle you gain burns an extra 50kcals per day, at rest!

8) Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility

gained by strength training also reduces the likelihood of pulled muscles and back pain

Workout Tips

Warm up

Before you begin any workout complete your warm up. Raise your heart rate over 10mins by running/walking/cycling. After the workout cool down with some light cardio exercise & stretch to help loosen & lengthen the muscle fibres & release the lactic acid build-up. Hold every stretch for at least 20secs & don’t bounce – you will only risk injury.

Record & Plan

 

Keep a diary of your training from week to week. Record your running/matches/resistance training. If you have a plan of your training you are more likely to reach your goals.

Slow down

Weights training: Resist the temptation to rattle through each set until you have completed the training plan. Slow down and concentrate on working the targeted area, for example upper arms in bicep curls. Most exercises, lift slowly with control, squeeze for a count of one at the top of the move & then lower the weight slowly for a count of three or four. You may find that you lift less weight but you will make much better muscle gains by slowing down.

Push to failure

If you can complete all the reps with ease, you are not making any real gains. Adapt your weight so you can’t manage the final rep of each set – this is called pushing to failure.

Concentrate on Core muscles

Weights program # 2, emphasizes the use of core muscles even more. These muscles make up your abdomen, lower back & connect along the spine. These are muscles that help you stand tall, prevent back strain & support you when playing sport. Program # 2 has added stabilization techniques to help keep these core muscles strong. Remember bellybutton engaged to 3,

on a scale of 1

-10. Be able to breath relaxed.

Drink water

If you are only 1-2% dehydrated this has an impact on your performance in training or matches. Feeling thirsty, this is a sign that you are already dehydrated. Keep a bottle of water at your desk, in the car, always near-by. Sip at 15minute intervals. Drink a minimum of 2 litres on a daily basis in order for you to perform well.

Eat straight after your weights/cardio training

The first 20-30mins immediately after your training is the best time to stock up on carbohydrates & protein to help repair the damage you did during training & to counteract the effects of hormones released during exercise. Fresh fruit, ripe banana, smoothie or an energy bar is the perfect post-workout snack. 3 | P a g e

Get adequate rest

Strength is gained when you rest, yes muscles grow when you are not training but during recovery. Rest is vital between workouts. 24-48hrs rest is recommended after your full body weights training plan. This will make you stronger.

Enjoy your training

Most people give up on training because they get bored & it all seems like too much effort. If you always strive to keep your workouts enjoyable – simply change slightly what you do, train outdoors instead of indoors, train with a friend to jazz it up, try out a class – then you are more likely to keep at it & results will come faster than you expected

Fit for Life

Regular exercise is paramount to a healthy & happy. Keeping fit for you is essential as a referee/assistant; remember more importantly, it is going to help you live longer!

Sports Injuries

Sports injuries are injuries that typically occur while participating in organized sports, competitions, training sessions or organized fitness activities. These injuries may occur for a variety of different reasons, including improper training, lack of appropriate footwear or safety equipment.

There are two general types. The first type is called an Acute Traumatic Injury. Acute traumatic injuries usually involve a single blow from a single application or force. Acute traumatic injuries include the following:

Fracture – crack, break or shattering of a bone

Bruise (contusion) – caused by a direct blow, which may cause swelling and bleeding in the muscles.

 Strain—a stretch or tear of a muscle or tendon, the tough and narrow end of a muscle that connects it to a bone.

Sprain—a stretch or tear of a ligament, the tissue that supports and strengthens joints by connecting bones and cartilage.

Abrasion—scrape

Laceration—deep cut in the skin.

The second type of sports injury is called Overuse or Chronic Injury. Chronic injuries are those that happen over a period of time and are usually the result of repetitive training. Examples include:

Stress Fractures

 Tendinitis

 

Signs of Injury

Signs of Acute Injury include:

 Sudden severe pain

 Swelling

 Not able to put weight on leg, knee, ankle or foot.

 Arm, elbow, wrist, hand or fingers are very tender.

 Not being able to move joint as normal.

 Extreme leg or arm weakness

 

 Bone or joint that is visibly out of place.

Signs of Chronic Injury include:

 Pain when you play

 Pain when you exercise

 A dull ache when you rest

 Swelling.

Other Short-term Problems

Cramp & Stitches

A pain in the upper abdomen is normally caused by too little oxygen reaching the diaphragm. If this happens, the intensity and impact of the exercise must be reduced until the pain subsides. Ensure water is consumed before, during and after exercise.

Mental fatigue or Burnout

This is common syndrome amongst athletes or regular participants of exercise. The best treatment for this is a few days rest as well as reviewing the training program and including a variation of different exercises / training regimes. Cross training is the ideal solution to help prevent mental fatigue, burnout or overuse syndrome 3

Tips to Avoid Injury

Always warm up for at least 15 minutes.

 Avoid static pre-stretching

 

 Improve your knowledge of biomechanics, safe exercise selection, good technique and scientific training principles.

 Avoid too much………oo soon!

 Always take time to cool down and gently stretch ‘Statically’ after your workout.

 Follow a sound nutritional plan—avoid ‘diets’.

 Listen to your body…avoid ‘pain’

 If in doubt, check it out with proper medical advice.

 Avoid over-training. Take time to recuperate –a vital principle of training.

 Drink lots of water.

Treatment for Sports Injuries

PRICE PRINCIPLE

P = Prevention (When injured…STOP… Do not continue!)

R = Rest

I = Ice

C = Compression

E = Elevation

Some other things that the doctor may do to treat sports injuries:

 Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) Examples include aspirin, ibuprofen

 Immobilisation

 Surgery

 Rehabilitation (Exercise)

 Other Therapies such as electrostimulation or Ultrasound

Recommended Warm-up

Cone Layout:

Perform Warm up exercises Cone 1 to Cone 3 

Cone 1  Cone2  Cone 3 

Jog back outside to Cone 1

 

                     

 

 

Complete each exercise once Warm up Exercise Description
Jog forwards
Jog backwards
Jog side ways right Turn to your right, feet parallel, jog sideways
Jog side ways left Turn to your left, feet parallel, jog sideways
Walking lunges Step forward, back heel comes off the ground. Bend both knees to 90degrees. Step forwards, change legs.
Hip warm up Lift r. knee to 90 degrees; rotate it out to the side. Step forwards, change legs.
Heel flicks Lift heels towards your buttocks, jogging forwards slowly
Knee Raises Lift knees to hip height as you jog forwards slowly
Jog forwards, touch right, touch left Jogging forwards, touch ground to your right side, then left side
Right knee over left knee Turn to your left, raise right knee 90degrees, place foot over left knee & travel sideways
Left knee over right knee Turn to your right, raise left knee 90 degrees, place left foot over right knee & travel sideways
Riverdance Kick heels into the floor & point toes to the side
Jog forwards, arms forwards Jogging, make a full circle forwards with the arms
Jog forwards, arms backwards Jogging, make a circle backwards with the arms
Sprint 70% effort Walk back to recover
Jog this one Walk back to recover
Sprint 80% effort Walk back to recover
Jog last one. Walk back to recover
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