Rested and back

[Johnnylewis]

So burnt myself out, had a good rest and hit reset. So new training programe for next 6 weeks. Exercises will change but the structure will stay the same. This has been this week's. Really enjoying these boot camp style workouts. The exercises are for max reps with 10sec rest in between. Core and cardio are usually for time with 10 sec rest. 1min rest between each set

Monday

bootcamp 1/12

Set 1

Press up 15/12/10

Crunches 30/25/20

G/squats 12kg 15/12/10

Star jumps 20/20/20

Set 2

Bench db press (22.5kg) 15/10/8

Leg circles ech dirction 10/10/10

Lunges e/L 10/10/10

Burpess 10/8/6

Set 3

Tricep dip 20/20/20

Crunches 30/25/20

Calf raises 30/30/30

Mountain climbers 30/25/20

Set 4

Front raises 8kg 10/8/6

Plank 30sec/30sec/30sec

Box jump 10/8/6

Punch bag 20sec/20sec/20sec

Tuesday

Rest day

Wednesday

9k run 53mins

Thursday

3k walk

Friday

Bootcamp 2/12

Set 1

Db Bench press 15/15/15

Russian twist 20/20/20

Lunges 10 each leg x3

Ski machine 20/20/20

Set 2

Lat pull down 12/12/12

Plank 30/30/30

Side Lunges x10 each leg x3

Sprints 4x 60m sprints

Set 3

Db diamond press 12/12/12

Crunches 15/15/15

Squats 15/15/15

Air bike 20/20/20

Set 4

Db back row 10/10/10

Flutter kicks 30/30/30

Calf raises 15/15/15

Rower 20/20/20

Saturday

Rest day

Sunday

8.5k Mountain hike

[AlMorr]

Not heard from you for a while, that was a hard workout week for you JL, boot camp indeed,I remember seeing a programme on television years ago about a hard boot camp SAS workout where they had to do all those exercises and more, sometimes in the middle of the night, it tested all the people who took part to their athletic limit.

[Johnnylewis in reply to AlMorr]

Hey sir. Yeah I've just been very busy. Work has just been mental. I've missed these forums so trying to make time more to come on them again. The boot amp style workouts are just class. I love them. You push yourself to limits but feel fantastic after. Let's hope I reach my goal for Christmas. l think I'm done with just doing weights on their own. I like it better when it's all mixed up. How are you

[AlMorr in reply to Johnnylewis]

I am very well thanks Johnny, I have now ran 10/10Ks, 2/11K, 2/12K and one ten miles run, I am still running the (not) parkruns, usually on a Saturday morning.

[Johnnylewis in reply to AlMorr]

That's some going mate. Keep it up.. I done a lovely 9k on Wednesday up a coast line. It was just bliss. Especially in the dark

[AlMorr in reply to Johnnylewis]

I have never ran in the dark, all my runs are in the morning, the midweek Wednesday longer run, usually 8K is ran at first light which now is after 8am.

[Johnnylewis in reply to AlMorr]

Unfortunately all my runs are in the dark. I leave the house at 4am every morning. Generally take my gear with me and go for a run around where my last call was. If I need a wee rest I'll go home and do it around home then.

[CBDB Administrator Graduate Gold]

Wow 🤩! This looks great (and daunting!) 👍🏽💪

[Oldfloss Administrator]

Great to have you back