Donga exercise regimes for not-so-super-fit miners

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Q: I was reading the article on 'donga exercises' and, being a person who likes to stay fit, I was a little bemused. If I can complete that exercise regime twice a week, I'm wondering if you'll send me clothing entitlements for the Olympics! I am now 44 and as much as I hate to admit it, things do slow up a little. Is it possible to have some advice relevant to more 'middle-aged' people?

A: Following on from last month's advanced exercise program, here are some fun and challenging bodyweight programs suitable for the intermediate trainee who is in good physical health with no injuries. Always prepare your body for exercise by actively warming up, such as a short jog or brisk walk followed by some dynamic stretching. And remember, just chip away and do the very best that you can, one rep at a time, one set at a time. Enjoy!

Intermediate bodyweight program

  • In descending order from 10 to 1, complete 10 pushups, 10 squats, 10 situps and 10 lunges. Then 9, 9, 9, 9, etc.
  • 100m run, 20 squats. 100m, 20 mountain climbers (image 1 below). 100m run, 60 second prone plank (image 2 below). 100m run, 20 walking lunges. 100m run, 20 situps. 100m run, 20 star jumps.
  • Complete as many rounds as possible in 10 minutes 20 lunges and 100m shuttle run. Then, complete as many rounds as possible in 10 minutes of 5 pushups, 10 situps and 15 squats.
  • Complete 5 rounds of 40m run, 20m burpees jumping forward (image 3 below), 20 walking lunges.
  • 10 rounds of: 30 seconds of burpees, 30 seconds rest. Complete your workout with a 4km run or brisk walk.
  • 20 squats, 10 pushups, 20 lunges, 15 rows (image 4 below), 20 second prone plank, 30 star jumps. Repeat 5 times.
  • 5 rounds of: 50 jumping jacks and 50 mountain climbers
  • 5 rounds of: 10 squat jumps (image 5 below), 10 pushups, 10 star jumps, 10 burpees, 10 situps.
  • 5 rounds of: 10 star jumps, 10 pushups, 10 tuck jumps (image 6 below), 10 situps, 10 mountain climbers, 10 squats.
  • Perform 21 lunges (each leg ½ rep), 21 situps, 21 burpees. Then 15 of each, then 9 of each. Burpees must be body to the ground and feet must clear the floor on the jump up.














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Mareike Bout is a qualified and registered personal trainer who specialises in holistic fitness and lifestyle coaching. She is a recognised leader in the industry, receiving the peer-voted South Australia Personal Trainer of the Year award in 2008. She is also a regular guest on Adelaide’s top-rating radio station FIVEaa. Mareike runs her personal training business, One Life Live Well, both online and from a private studio in Adelaide. Services include one-on-one training, outdoor group fitness, lifestyle coaching and weight-loss programs. Individually tailored programs encompass aspects of exercise, nutrition, relaxation, positive thinking, life balance, and goal setting. Her approach is to guide, support and educate her clients so that they posses the tools required to live a life of health, strength and vitality!