I’ve been easing running back into my training this week, which feels great. However, I’ve also been incredibly busy and I’ve found myself working early or late or both, and wanting to spend my free time with friends or just relaxing. So, that’s what I’ve done, with no guilt. I’ve really made an effort to listen to my body and not over do things and have completed a mix of workouts that are between 20 and 45 minutes to keep myself moving but without feeling pressure to tire myself out. If you’re feeling a little burned out but don’t want to take a break then just reduce intensity as it doesn’t have to be all or nothing, and it keeps the habit whilst restoring a more balanced mindset.
Monday – Rest Day
Tuesday – Run to Work (5.64 miles, 44:49, Avg HR: 145, Max HR: 157)
Wednesday – Circuits (Avg HR: 153, Max HR: 177)
Complete the below circuit as quickly as you can and then rest, repeat between three and five times.
500m run at Elevation 1, 13 km/h
20 Box Jumps (60)
20 Squat to Press (5kg Dumbbells)
20 Lunge to Press (8kg Kettlebell, 10 on each leg)
10 Burpees to Mountain Climbers (4 kicks)
Thursday – Rest Day
Friday – Reshape at 1Rebel
I first tried this class at the launch of the 1MPACT club a few weeks ago and have been desperate to go back ever since.
Kelly Wootton put me and a few other crazy morning people through our paces in this class which mixes treadmill work and floor work. You each have your own workout bench with weights, which makes transition really quick and easy, and by the end you know you’ve done one seriously good workout. Mixing the heart rate hell of the treadmill sessions and the fatiguing weights work is a really great combination and perfect for fitting in around a busy schedule as you get to tick the cardio and resistance boxes. If anyone wants to try out 1Rebel then they do a £10 introductory offer to any class.
Saturday – Mini Run and 20 Minute Abs (2.93 Miles, 21:33 minutes)
The weather on Saturday in London was disgusting – wet, windy and all around miserable. I spent the day lounging with my duvet and Netflix, catching up on the old Hunger Games films in preparation for the new one, so that when the rain passed late afternoon I felt very well rested and ready to expend some energy.
I did a quick whip around the block, and then completed a free Kayla Itsines ab workout. Judging by my awkward abs doms today I’d have said it was definitely effective.
Sunday – Running Errands (2.25 miles, 16:34 minutes)
I knew I wouldn’t have the time to get to the gym today, and I didn’t really feel like making myself, so I strapped on my running shoes and backpack and went for a run to the supermarket to do my weekly shop rather than just get the bus. Just getting out quickly and moving makes me feel so much better. A perfect active rest day.