msImprove endurance and accelerate your recovery so you're ready to tackle next week's workouts head on

Objective
To aid recovery and boost staying power. If you’ve been following this programme to the letter you may be aching a bit by now. Don’t worry, a full-body resistance work out mixed with cardio reduces post-workout stiffness, According to research at the University of California. Follow these steps for an ache-free send-off to the weekend.

Step 1: The warm up

Hop on the stationery bike and cycle for 20 minutes at a pace that's about 60-85%  of your maximum heart rate (MHR). To find out this figure calculate 207 - (0.7 x age). So if you're 30, your max heart rate is 186bpm (0.7 x 30" 21 50207 - 21 " 186).

Next, calculate 60% of that figure (MHR xO.60) and 85% (MHRx0.60) (112 and 159 in our example, rounding up). Then find out what settings on the bike will make your heart tick along at that pace, with a bit of trial and error.

"You'll improve your endurance by training at this rate," says Ross Sherman, associate professor of movement science at Grand Valley State University, US, Now, don't have to give 110% anymore…

207 - (0,7 X age) = Your MHR
Your MHR X 0.6 = The minimum your heart rate should be during your cycle
Your MHR X 0.85 = The maximum your heart rate should be during your cycle

Go faster for longer with this endurance-boosting, recovery-enhancing circuit

1. THE LEG-UPtlu1

LEG PRESS
Muscles: quads, glutes, hamstrings, calves

1 Set yourself up in the leg press machine and load it up with weights that are about 50%ofyour IRM, This helps your body release more testosterone than heavier weights, found research in Journal of Applied Physiology.

2 Bend your legs to lower the weight as far as you can without your heels coming off the platform. Do 20 reps. Research in Medicine & Science in Sport & Exercise found this is easier on the knees than moves such as the squat, but forces blood into the surrounding tissue so it can heal quicker.

Cycle for 1 minute at the same pace that kept your heart rate at 60% of your maximum heart  rate.

2. THE LEG LOOSENERtll2

LUNGE
Muscles: quads,  hamstrings, glutes, abs

1 Stand with your feet together. Take a big step forwards with your right leg. Stretching your legs out makes you  flush out more lactic acid and recover faster: says sport psychologist and the inventor of  the Powerbag, Dr Mark Bellamy.

2 Push back with both legs to return to the start. Do 10 reps on each  leg. "This also stretches out all your lower body muscles so that  when you take normal steps they'll seem easier, "says trainer and sports psychologist Dr Mark Bellamy. Now you won’t need a trolley to carry your Homebase supplies to your car.

Cycle for 1 minute at the same pace that kept your heart rate at 60% of  your maximum heart rate.

3. CHEST EASEce2

MACHINE CHEST PRESS
Muscles: shoulders, chest , triceps, abs

1 Sit at the bench press machine and load up a light weight. You'll use fewer muscle fibres on this version compared to the free-weight version, found research in the Journal of Strength & Conditioning Research. This is ideal because
you can build stamina without tiring your chest.

2 Push the bar away from your chest. Slowly lower it to the start position. Do 20 reps. You'll improve your endurance when you swim and be able to smash the heavy bag with pro punch strength. You're nearly there, just  one more move to go.

Cycle for 1 minute at the same pace that  kept your heart rate at 60% of your maximum heart rate.

4. STRONG-ARM RECOVERYsar2

HAMMER CURL
Muscles: biceps, forearms


1 Build bigger and leaner arms with this move. Sit on a flat bench holding a dumb-bell in each hand. Make sure your wrists face each other. "This wrist position will enable you to do considerably more reps than the preacher curl position as there's less leverage on your wrist joint," says Bellamy.

2 Bend your elbows to curl your right arm to your shoulder. Slowly lower the weight to the start. Repeat on the other arm. Do 20 reps on each arm for the stamina to outlast any opponent in an arm wrestling lock out. Hop to it,  the bike awaits you.

Cycle for 1 minute at the same pace that kept your heart rate at 60% of your maximum heart rate.

5. THE BACK RUBtbr2

LAT PULL DOWNS
Muscles: lats, biceps, abs, biceps, forearms


1 Sit at the lat pull-down station, holding the long bar with a wide, overhand grip. "This is the best grip for roping in the most  muscle fibres across your entire back," says Bellamy.

2 Pull the bar to the upper part of your chest. Pause for a second then slowly release it to the start. Do 20 reps. A study in Strength and Conditioning found that combining this exercise with the rest of the moves in this routine imp roved exercisers' running economy by 4%.

Cycle for 1 minute at the same pace that kept your heart rate at 60% of your maximum heart rate.

6 .GUT FEELINGgf1

ABDOMINALCURL
Muscles: abs


1 The final move in your recovery mix works your future prize possession-your abs. Lie on the fIoor with your hands behind your head. Bend your knees to 90 degrees with your feet on the floor. Don't nod off.

2 Tense your abs to raise your shoulders and upper back off the floor. Do not pull your head up with your hands. Do 20 reps. "Because your abs work to keep you uprigh1. Training them for endurance will help
You do every activity for longer, be it walking, cycling or accompanying her to the January sales,• says Bellamy.

Cycle for 1 minute at the same pace that kept your heart rate at 60% of your maximum heart rate.

REPEAT THIS CIRCUIT ONCE OR TWICE MORE

Now you’re ready to outlast anyone in anything. And instead of walking around like a Lego man on Saturday, you'll feel pain free, totally mobile and full of the energy you need to enjoy every minute of the weekend - even if it's only used to cook up a few cheat meals you've been looking forward to.