MOVE
WEEK 5: SUMMER GAMES LOADING
You’ re almost there. Week 5 increases the workload again while preparing you for the final challenge.
SESSION
Complete 5 rounds: 4 minutes cardio 12 squat or sit-to-stands 12 push-ups 60-second carries 90-second recovery
SESSION
01 02
Complete 40 minutes of steady cardio, mixing the mode if desired. Then complete: 3 × 15 step-ups 3 × 15 rows 3 × 15 hip hinges or bridges 3 × 45-second core holds
SESSION
SUMMER GAMES REHEARSAL
03
Complete 2 rounds at a comfortable, controlled effort. Practise your transitions and choose the exercise variations you will use. There is no need to empty the tank. This is preparation for the final week.
SESSION
Complete 30 minutes of easy movement: walk, swim, cycle, or play padel. Then complete 2 × 10 each of: Squat or sit-to-stand Push Row Carry
SESSION THE SUMMER GAMES
01
03
Now it’ s time to put everything together.
WEEK 6: EASE OFF AND HAVE FUN
After 5 weeks of building your capacity, week 6 deliberately backs off.
SESSION
02
Complete 20-25 minutes of easy cardio, followed by 2-3 sets of your favourite strength movements. Keep plenty in reserve.
Complete 1 – 3 rounds, individually, in pairs, or as a team. Family, friends, and colleagues are welcome. 1. 1 500m walk or jog Or 3-4 minutes of cycling, swimming, or cardio. 2. 15 squats or sit-to-stands Use a chair or supported squat if preferred. 3. 40m loaded carry Or 60 seconds marching with a manageable load. 4. 10-15 push-ups Wall, bench, or floor. 5. 20 low step-ups Or 2-3 minutes of stairs. 6. 500m walk or jog Or 3-4 minutes of your chosen cardio. 7. 60-second carry or hold Farmer’ s carry, suitcase carry, or comfortable loaded hold.
MAKE IT YOUR OWN
The programme should be adapted to the person. Six weeks later, the goal isn ' t simply to be fitter. It is to be better prepared for the summer you actually want, whether that means hiking a trail, swimming at the beach, playing weekend sport, travelling, or simply keeping up with a calendar that refuses to slow down.
58 INBOUND SA / NOVEMBER 2026