Hopefully after three weeks of doing the 5km run, which was set out for you in week one, it is becoming easier and you are achieving more body weight resistant exercises along the way. Last week we started on a gym routine involving back and legs. I’m going to expand on that this week with exercises for the chest and legs that can be done in addition on the same day.

First try a machine chest press using 50 percent of your body weight. Do four sets until exhausted. Sit inside the chest press machine, making sure handles are nipple line so that range of movement is in front of chest.

Rest 1-1.5 minutes between each set.

Change this exercise up with box jumps during the week, using your own body weight.

Try four sets of 20 reps.

Choose a stable bench, step or box, which is about knee height. Stand with feet shoulder width apart in front of the box about one foot length away. Jump with both feet onto the box making sure your whole foot, including heels land on the box, then jump back down.

Again, leave 1.5 minutes rest between each set.

Campbell Bannerman’s eight week training program for the Star Observer will run in the lead up to Toy Soldiers.

INFO: cbfitness.com.au

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