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Home Diet

Ben Stokes fitness and diet programme: Week 6 of cricket legend’s workout schedule

Healthy by Healthy
May 11, 2020
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Ben Stokes fitness and diet programme: Week 6 of cricket legend’s workout schedule
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Hello Mirror readers!

Welcome to the final instalment of my Lockdown Fitness Diary, and I hope you’ve enjoyed following it as best you can during what has been a pretty unexpected and intense couple of months.

Whether you have managed to follow all the exercises laid out, or have dipped in and out, I hope you have stayed as active as possible.

Completing my first ever half marathon this week was an epic challenge that really pushed me, although I will never double it!

I will keep my training cricket specific going forward, just like this.

Here’s my latest lockdown fitness plan
(Image: redbull.com)

MONDAY

Breakfast

Porridge – Water used rather than milk, raisins, cinnamon, greek yoghurt, honey. Small flat white coffee.

Warm Up

Full body stretching

Longer session before the workout following a few DOMS after the weekend’s workouts. Let’s start the week right.

Morning

INTENSE WORKOUT

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” – You should last the whole song now!

Lunch

Bubble and Squeak with Sunday Roast leftovers. Chance to raid the fridge and come up with something different before our big Monday shop.

Afternoon

Did some PE with kids in the garden and set up a mini circuit training and assault course. My mind was starting to think about the long run to come the next day.

Dinner

BBQ night

Steak, Sausages and chicken. Side salad and chips. Weather was great so had to get the BBQ out again, feel lucky we’ve got a nice outside space for us all to play.

We kick off the week with an intense workout

TUESDAY

Breakfast

Toast with scrambled eggs and bacon, plus a protein shake to make sure I had enough fuel for my big run.

Warm up

Lots of stretching and gentle movement to get the body ready.

Morning

Completed my first ever half marathon in 1.39.41 which I was very pleased with. I had never run that far before but it was worth it to support two great causes in Chance to Shine and NHS Charities. Visit  uk.virginmoneygiving.com/HitandRun  to donate.

Lunch

Leftover BBQ. Made sure there was plenty left so that I could tuck in following the run along with lots of water.

Afternoon

Very low key with the body put through the wringer in the morning. Lay on the sofa absolutely cooked and just couldn’t get involved in anything else.

Dinner

Grilled Chicken filets, chicken tenders and beans for the kids, small salad, chips for everyone. Bit of the kids cake, I’d earned it!

It’s important to stay active during lockdown
(Image: Handout)

WEDNESDAY

Breakfast

Full English ‘Fry Up’ – Fried eggs, bacon rashers, baked beans, mushrooms, brown sauce. Pot of tea, orange juice.

Morning

“REST” WORKOUT

Had to make sure I got up and did something with the body sore from the run.

Get the foam roller out. Work from head to foot (min 30mins). Then managed to water the garden and kept the body moving as much as I could.

Lunch

Cheese and ham sandwich. Sandwiches all round for kids and adults

Afternoon

There are some interesting hairstyles in the Stokes household during lockdown. Clare asked me to take her extensions out, it took an hour and a half and she was surprised at how patient I was. There were about 80 in there and I did pretty well.

Dinner

Three Bean Chilli con carne with brown rice. Probably my favourite vegetarian dish of ours.

It’s also vital to do your stretches

THURSDAY

Breakfast – Homemade Bircher Muesli. Small flat white coffee.

Morning

INTENSE WORKOUT

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” – This is the biggie. I can last the whole song now, can you?

Lunch

Veggie fajitas – Mixed Vegetables, Halloumi, Hummus, chilli sauce.

Afternoon

Back on the F1 simulator rig to get in some practice ahead of my next virtual race, Stuart Broad is getting involved this time too. Out clapping for carers in the evening and the kids are getting louder every week.

Dinner

Spaghetti bolognese – Another one of Clare’s specialties, think it’s the brown sauce she uses!

Stokes is bidding to remain in tip-top shape ahead of his return to action
(Image: redbull.com)

FRIDAY

Breakfast

Three Egg Omelette with ham, cheese, tomato, spinach. Pot of tea

Morning

Cricket Challenge

Return to catching practice against the wall. See how many catches you can take rebounding the ball off the wall in 1 minute. Keep legs wide for a solid base and use ‘soft’ hands to gather the ball. Try not to drop it like I did!

Lunch

Tuna salad – Light lunch with the hard workout to come. Red Bull time, for that bit of motivation in the afternoon session

Afternoon

MEDIUM WORK OUT

Exercise 1

4 x 15 bodyweight squats

4 x 15 goblet squats

Press/Pull circuits

20 x lunges

Quick stretch and foam roll to bring heart rate down

Dinner

Chippy tea

Sausage and peas for the adults, fish fingers for the kids. Homemade thick cut chips.

Stokes tries to vary his exercises
(Image: redbull.com)

SATURDAY

Breakfast

Homemade Bircher Muesli same batch as Wednesday, quick and easy. Kids like it too with frozen berries.

Morning

“REST” WORKOUT

3 x long lunges (Each side)

4 x lateral band walks (10 x side)

Lunch

Jacket Potatoes with beans and cheese. I do love the classics, probably more than the kids if I’m honest.

Afternoon

Been watching the re-run of the 2005 Ashes Test at Edgbaston on Sky Sports. What a game, the quality is incredible. It is also amazing to see how much Edgbaston has changed over the years since then.

Dinner

Homemade Falafel with Hummus, veggies and halloumi. Kept it relatively healthy after last night’s chippy!

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SUNDAY

Breakfast

Porridge – Water used rather than milk, raisins, cinnamon, greek yoghurt, honey. Small flat white coffee.

Warm up

Little run around with the kids in the garden to get the HR going.

Morning

INTENSE WORKOUT

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)

Lunch

Actually skipped lunch today to enjoy the roast later, and with a few nerves ahead of the F1. Got myself a Red Bull to be alert for the race.

Afternoon

The big F1 race, and I managed to beat my England teammate Broady! Came 13th with Red Bull Racing after starting 17th on the grid. Pretty pleased with that.

Dinner

Sunday Roast with all the trimmings! Starting to get a bit warm for a roast now, could be the last one of the season…or maybe not!



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