A Week in My Trainers

There are some weeks you know you’re going to be busy, stressed and short on motivation to work out, but then there are the ones that come out of nowhere.  I’ve had the week where time may be low, but enthusiasm and energy are lower so I’ve fitted in what I can whilst keeping up enough energy to get on with the rest of my life.  If you’re having one of those weeks ever then I’ve written a post about how to stop a bad day in its tracks.

This is why it’s so important to have good habits and a good relationship with your body so when the going gets tough you know what your body can or can’t take and you can just get on with things rather than mentally talk yourself into them.

It isn’t always an option but the easiest thing to do is to combine exercise with something else such as socialising, or what is easiest for me, running to work.

Monday – Circuits (Avg HR: 152, Max HR: 171)

Screen Shot 2015-10-10 at 17.00.18

Normally I rest on a Monday but I decided to get up early and try and push it on a Monday morning since I had a relatively inactive weekend.

Circuit 1 (x2)

30 seconds of Battle Ropes

15 Box Jumps (60)

10 Leg Raises over ViPR

15 Adductor Squats

Tabata:

20 Seconds of Jump Squats

10 Seconds of Rest

20 Seconds of Burpees

10 Seconds of Rest

x4

Circuit 2 (x2)

10 Push Ups over Bosu

20 Kettlebell Swings

10 Squats to Press (6kg Dumbbells)

10 Walk Outs to Mountain Climbers

Sprints

Speed 12km/h

150m at Inclines 3, 4, 5, 6, 7
Rest in between each one

Circuit 3 (x2)

10 Burpees to Push Up Rows (6kg)

10 TRX lunges

10 Box Jumps (80)

10 TRX Rows

Tuesday – Rest Day

Wednesday – Run to Work (40:00, 5.16 miles, Avg HR: 157, Max HR: 184)

Screen Shot 2015-10-10 at 16.59.49

Thursday – Circuits with Sheehan (Avg HR: 118, Max HR 167)

This was a far more relaxed circuit as I was feeling a little burned out this week.  We did a session on legs and then a few sets on core.

These included weighted barbell squats, bulgarian bag squats and weighted lunges.

If you want to make your laughing muscles really hurt then alternate 45 seconds with one legged toe touches (as high as you can reach up) with one minute of four crunches, four seconds rest, four crunches, four seconds rest.  Do this three times and feel the burn!

Screen Shot 2015-10-10 at 17.00.00

Friday – Rest Day

Saturday – A visit to the YourZone studio in Colliers Wood

What a way to start a Saturday. I was invited down to try out the heart-rate bursting workout that YourZone is famous for and I’ll write a proper post on it soon, but essentially we did a mix of cardio HIIT and circuit training.  If you want to have a workout that gets your seriously sweaty then check them out.

Screen Shot 2015-10-10 at 16.59.29

Sunday – Rest day with a twist

I’m going to the Royal Parks Half Marathon but not in my running shoes this time.  Instead I’m supporting the wonderful Spinal Research runners and cheering them on as I always find the support of the crowds one of the best sources for energy and motivation. Not to mention that my gorgeous flatmate Tiffany is running her first ever race in aid of Asthma UK.  Tiff is asthmatic so not only is she raising money for a great cause she’s inspiring herself and others who suffer from asthma to push herself and really see what she can do (inhaler included).

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