2020-04-06_Daily_Express

CRICKET: STAY HOME AND HEALTHY
54 Daily Express Monday, April 6, 2020

MORNING SESSION

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

Three-egg omelette with

cheese, ham and tomatoes.

Small coffee.

WARM DOWN

Another 500ml bottle of

water. Followed by cup of

tea after a shower.

WARM DOWN

Another 500ml bottle of

water. Followed by cup of

tea after a shower.

WARM UP

Light dynamic stretch

working both lower body

and upper body.

Hamstrings, hips, quads,

shoulders, neck, etc.

INTENSE WORK OUT

Exercise 1

10 x Burpees

10 x Squat Thrusts

10 x Pull-ups or TRX

rows

10 Sit-ups

2mins REST

Exercise 2

Skipping (2mins)

Rest (30secs)

Squat holds (1min)

Rest (15secs)

Plank (1min)

Exercise 3

10 x press-ups

10 x Burpees

10 x Sit-ups

Rest (1min)

CHALLENGE

Squat Challenge

“Bring Sally Up” - can you

last the whole song?

CATCH UP WITH THE

FOLKS IN NEW ZEALAND

I’ve been speaking to my

folks back in New Zealand

fairly regularly and it is

great to see the

improvement my dad is

making following an illness

in South Africa.

I’m in charge of P.E. with

the kids now that we are

home-schooling. Both

Layton (7) and Libby (5)

love running so sprints

have been the favourite

activity.

2km run time trial

“REST” WORKOUT

Try out a Yoga session on

YouTube.

Get the foam roller out.

Work from head to foot

(min 30mins).

CRICKET CHALLENGE

Using a tennis ball, stand

with your feet shoulder

width apart two metres

away from a wall throwing

the ball against it and

catching the rebound.

See how many catches you

can take in 30 seconds

(see Ben’s video attached).

Light dynamic stretch on

lower/upper body.

Hamstrings, hips, quads,

shoulders, neck, etc.

MEDIUM WORK OUT

Exercise 1

4 x 15 bodyweight squats

4 x 15 goblet squats

Press/Pull circuits

20 x lunge.

“REST” WORKOUT

3 x long lunges (Each side)

4 x lateral band walks

(10 x side).

Watch Libby’s new dance

performance. Libby has

been doing her dance

classes online and is trying

to get me to join her, but I

don’t think we are quite

ready for TikTok just yet.

A cup of coffee-caffeine

boost for extra motivation

INTENSE WORK OUT

Exercise 1

10 x Burpees

10 x Squat Thrusts

10 x Pull-ups

10 Sit-ups

2mins REST

Exercise 2

Skipping (2mins)

Rest (30secs)

Squat holds (1min)

Rest (15secs)

Plank (1min)

Exercise 3

10 x Press-ups

10 x Burpees

10 x Sit-ups

Rest (1min)

WALK THE DOG

We’ve recently got

ourselves a poochon puppy

so we are all getting to

know each other and

starting her training. We’ve

called her ‘Shelby’ after

the characters in my

favourite show Peaky

Blinders.

Red Bull SF 250ml energy

pre session, will need this

to get me through this

tough session.

MEDIUM WORK OUT

Exercise 1

4 x 15 bodyweight squats

4 x 15 goblet squats

Press/Pull circuits

20 x lunges

I’m in charge of P.E. with

the kids now that we are

home-schooling. Both

Layton (7) and Libby

(5) love running so

sprints have been the

favourite activity.

Red Bull SF 250ml enregy

pre session

INTENSE WORK OUT

Exercise 1

10 x Burpees

10 x Squat Thrusts

10 x Pull ups or TRX rows

10 Sit-Ups

2mins REST

Exercise 2

Skipping (2mins)

Rest (30secs)

Squat holds (1min)

Rest (15secs)/Plank (1min)

Exercise 3

10 x press-ups

10 x Burpees

10 x sit-Ups

Rest (1min)

CHALLENGE

Press up Challenge.

“Bring Sally Up” - can you

last the whole song?

Go for a walk with the

family. Potty train the dog

Help Layton with

his golf swing.

CRICKET CHALLENGE

Using a tennis ball, stand

with your feet shoulder

width apart two metres

away from a wall throwing

the ball against it and

catching the rebound.

See how many catches you

can take in 30 seconds

(see Ben’s video attached).

FREE TIME

I have been practising my

F1 virtual driving skills all

week in preparation for my

race against the

professionals on Sky Sports

on Sunday. I’ve got a long

way to go.

LUNCH

Chicken salad.

DINNER

Grilled Chicken fillets for

adults, fish fingers for kids,

small salad and chips for all.

WARM UP

N/A

LUNCH

Chicken salad, light lunch,

side of pitta with hummus.

DINNER

Sunday Roast!

WARM UP

N/A

LUNCH

Light lunch - chicken

sandwich - side salad, chips.

DINNER

Chicken thighs, salad,

sweet potato fries.

WARM UP

250 ml Red Bull Energy

here for motivation before

hard session to come.

LUNCH

Last night’s pizza left overs.

DINNER

Chicken pesto pasta with

spinach and pine nuts.

WARM UP

N/A

LUNCH

Small lunch, Chicken wrap,

halloumi, salad.

DINNER

Lasagne for everyone,

made by mum.

WARM UP

Light dynamic stretch

working both lower body

and upper body.

Hamstrings, hips, quads,

shoulders, neck, etc.

LUNCH

Fish Fingers, Smilies for the

kids, salad for the adults.

DINNER

Pizza night, homemade

pizzas, cheese, plenty of

Veg, chorizo, chicken.

WARM UP

N/A

LUNCH

Left over pesto pasta from

last night.

DINNER

Spaghetti bolognese night.

BREAKFAST

Three eggs, two wholemeal

toast, beans. Cup of tea.

WARM DOWN

N/A

WARM DOWN

A 3K run with one of the

kids.

BREAKFAST

Rest day, athlete fry-up.

Three poached eggs, bacon

medallions (rather than

rations to reduce calories),

baked beans, mushrooms.

HP sauce.

WARM DOWN

A 500ml bottle of water.

Followed by cup of tea

after a shower.

WARM DOWN

Another 500ml bottle of

water. Followed by cup of

tea after a shower.

BREAKFAST

Three-egg omelette with

cheese, ham and tomatoes.

Small coffee.

WARM DOWN

Large glass of water.

WARM DOWN

Longer stretching session,

yoga with the missus to

end the day.

BREAKFAST

Three eggs, two wholemeal

toast, beans. Cup of tea.

WARM DOWN

Small stretching session,

hips glutes, hammys,

shoulders.

WARM DOWN

Small stetching session,

hips, glutes, hammys,

shoulders.

BREAKFAST

Rest day, athlete fry-up.

Three poached eggs, bacon

medallions (rather than

rations to reduce calories),

baked beans, mushrooms.

HP sauce.

WARM DOWN

N/A

WARM DOWN

N/A

BREAKFAST

Large bowl of porridge

made with oats + 200ml

milk + water with a tsp

honey and raisins.

Tea/coffee small cup.

WARM DOWN

Another 500ml bottle of

water. Followed by cup of

tea after a shower.

WARM DOWN

Another 500ml bottle of

water. Followed by cup of

tea after a shower.

HELLO, EXPRESS READERS.

It has been a strange time in

lockdown when we are all so

used to getting out and about

living our normal lives. There

have been changes for all of us,

but we must do the responsible

thing and stay at home to try

and beat this coronavirus.

As a professional athlete, I’m

lucky enough to have various

bits of equipment to help me

stay in shape and ready for

when I can play cricket again,

but it’s important for everyone

to stay as active as possible

for our health and well-being.

With that in mind, I’ve put

together a six-week fitness

diary for you to try at home,

highlighting the sort of

exercises we can all do with

minimum basic equipment,

with some nutrition tips, the

odd cricket skill game and a

little insight into what I’ve

been up to in this period.

Give it a go, I hope you enjoy

it, and if you want to see how I

trained ahead of last summer,

check out my tactical training

video at http://www.redbull.com/

us-en/ben-stokes-tactical-

training-cricket-video. it.

AFTERNOON SESSION

IN LONG

RUN

Cricketer

Stokes has

been busy

keeping fit

at home and

has passed

on his tips

BEN’S ISOLATION WORKOUT

England hero Ben Stokes shares his keep-fit routine for lockdown