Progression is the key

ONCE you’re in a routine and exercise habit, its important you feel you are progressing.

ONCE you’re in a routine and exercise habit, its important you feel you are progressing.

You will be able to tell by the way you look and feel but if you are looking beyond this, monitoring your sessions, times, distances etc in the form of a log will help.

Also, progressing your sessions with more reps, distances, quicker speeds or fewer rest periods will also help towards improved performances.

Always make sure you warm up before each workout and cool down and stretch after.

Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.

Here is this week’s circuit, check the journal video section for my demonstrations.

David Fairlamb’s Fat Attack Circuit

Duration of the session – 20-25 minutes

Time per station – 20-25 seconds

Rest time between stations – 15 seconds

Rest time between circuits – 90 seconds

What do you need – No equipment is needed this week.

Warm up and cool down 4-5 minutes walk or jog exaggerating the arm movements to warm the body up. Be sensible on your 1st circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching, see my warm-up video. Session time starts after your warm-up.


Focus on good posture and speed – check my videos on the Journal website for all the demonstrations

Single knee-lifts – Lift the knee up high with speed and keep the other leg slightly bent

Shoulders single arm – Keep your body stable and concentrate on a good twist and stretch with the arm. Swap arms after 25 seconds

Knee thrusts – Keep the front knee off the ground throughout and work on a full range of movement.

Shoulder press – Keep your knees bent and stomach tight. Once again stretch at the top.

At the bottom of the exercise your thumbs should be able to touch your shoulders, this will keep your range of movement correct.

Burpees – Like all the exercises I show easier options on the video. If you are able to do the full burpee concentrate on a high jump at the end

Lateral Raises – No weights so work on your speed, on the way up and down of the exercise

Run Jump – Easy jog and jump from your squat position, if you cant jump five squats then jog is fine

Press-up twist – A variation on the traditional press up, look to put your body in a straight position at the top of the twist. If you struggle with a full press-up, drop your knees and complete a half one.

Find out more about David Fairlamb Fitness Consultants – or call 0771 364 0899.


David Whetstone
Culture Editor
Graeme Whitfield
Business Editor
Mark Douglas
Newcastle United Editor
Stuart Rayner
Sports Writer