Good on you well done im in Melbourne …black rock ill run past and check you out. Keep on keeping on

Hooray. co

From: Liz Kelly [mailto:monarty23@gmail.com]
Sent: Monday, 20 July 2020 3:40 PM
To: LH3 Members
Subject: [Members] Accumulator

Hi folks

This is one of the programs which Back Again has prepared for we ladies who used to go to the gym running class but who now meet at Hampton Beach or Sandy Athletics Track each morning. She’s doing an amazing job keeping us all motivated. It’s getting tricky now we have to work in pairs.

You do 2 star jumps then run for 200 metres, then 2 star jumps plus 3 jump squats and run 200 metres, then 2 star jumps, 3 squat jumps 4 lunges on each leg then run and do it all again plus 5 push ups then run again and keep adding an exercise between each run until you’ve everything up to and including  12 mountain climbers, then you de-accumulate. 12 then run then 12 plus 11 and run, then 12, 11 plus 10 then run......The whole thing should take an hour.

If you don’t want to run, speed walk for 100 metres or march on the spot for 30 seconds. Apart from a yoga mat, available from your local $2 shop, you don’t need any equipment, just use council supplied park benches or a sea wall built in the 1930s.

Instead of proper push ups you can rest on your knees and push up or lean arms on a park bench armrest and push up. For sit ups and crunches, bend your knees if you have any back pain. And for the jumpy exercises, don’t jump just step if you’ve got dodgy knees.

Here’s to staying out of that nursing home.

Cheesecake