Endurance and stamina training.

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US123456
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I have joined Gold DofE extremely late and I have my practice expedition on the 12th of April and we are canoeing. I have the current workout plan devised:

Resistance band rows x300 - 30 sets of 20

Bicep Curls x50 - 2 sets of 25

Tricep extension x50 - 2 sets of 25

Plank 1m 30s then 1m then 30s

Abdominal crunch x50

Press-ups x50

Burpees x15

Cross-trainer 20-30 minutes

Was wondering if anyone could give any advice on how to make this better or if you could recommend any changes?
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tinygirl96
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Hello. You could try keeping track of things in a small black diary. A word document is also a good option too as is a excel spreadsheet. Write down all of your exercise goals etc. Another option is to see if you can time yourself doing the exercises. This is a piece of advice, mix things up. For example you could observe this weekly training schedule.
Monday- Start off on a moving treadmill for ten minutes nonstop then floor exercises followed by a long break. After that, you could either aim to do some challenging exercises in water or on a cheap exercise ball for five or ten minutes. In the evening you could even try a walk or dancing to music alone.
Tuesday- To kick things off you could start on a positive note. You could fit in half a hour of yoga in the morning. In the afternoon opt for squats and weights in order to prepare your arms. Have the evening off
Wednesday- You could try dancing in the morning. Follow this up with a lively hour long afternoon exercise session on the floor. In the evening do some kind of gentle exercise whilst eating or resting.
Thursday- Another early morning walk. Squeeze in a quick lunchtime exercise session on a chair for variety. Then in the evening or at night opt for a hard fast paced workout hour to music
Friday- Do a early morning quick run if possible. Rest for a while. After lunch time try jumping jacks or sit ups using a wall for extra support and more balance. In the evening choose to do a fast round of core exercises instead, or focus on other types of exercises for variety.
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US123456
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Report Thread starter 3 weeks ago
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(Original post by tinygirl96)
Hello. You could try keeping track of things in a small black diary. A word document is also a good option too as is a excel spreadsheet. Write down all of your exercise goals etc. Another option is to see if you can time yourself doing the exercises. This is a piece of advice, mix things up. For example you could observe this weekly training schedule.
Monday- Start off on a moving treadmill for ten minutes nonstop then floor exercises followed by a long break. After that, you could either aim to do some challenging exercises in water or on a cheap exercise ball for five or ten minutes. In the evening you could even try a walk or dancing to music alone.
Tuesday- To kick things off you could start on a positive note. You could fit in half a hour of yoga in the morning. In the afternoon opt for squats and weights in order to prepare your arms. Have the evening off
Wednesday- You could try dancing in the morning. Follow this up with a lively hour long afternoon exercise session on the floor. In the evening do some kind of gentle exercise whilst eating or resting.
Thursday- Another early morning walk. Squeeze in a quick lunchtime exercise session on a chair for variety. Then in the evening or at night opt for a hard fast paced workout hour to music
Friday- Do a early morning quick run if possible. Rest for a while. After lunch time try jumping jacks or sit ups using a wall for extra support and more balance. In the evening choose to do a fast round of core exercises instead, or focus on other types of exercises for variety.
that was very helpful and detailed thanks!!
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tinygirl96
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(Original post by US123456)
that was very helpful and detailed thanks!!
np
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