Hey all hope all is well. Well work has cranked up even more now. So no extra walks. Really needed the 3 days of rest. Really liking this new training scheldule. I have stopped doing heavy weights and now concrtrated on reps and time under tension mixed with cardio. Week 1 I was 13st 11lbs and after week 3 I'm 13st 4lbs. I have a target of under 13 St for Christmas. Let's see......
Monday
Bootcamp 5/12
Set 1
Bent over row 25kg 20/20/20
Standing Crunches 3x40 secs
B/w squats 25/25/25
Punch bag 3x40 secs
Set 2
Arnold shoulder press 10kg 3x15
Yoga ball Crunches 3x40secs
B/w Lunges 3x20
10 punches/burpee 3x40secs
Set 3
Bicep curl 10kg 18/15/14
Weight sit up 10kg 20/20/20
Goblat squat 22.5kg 12/12/12
P/b 3 x40secs fast
Set 4
Front raises 6kg 15/15/15
Slam ball 3x40secs
Chest press 22.kg 16/13/12
P/b hard and fast 3x40 secs
Tuesday
Rest day
Wednesday
Run 7k 43min 55
Thursday
Rest day
Friday
Bootcamp 6/12
All sets done for time, 30 sec on 10 rest, 3 rounds per exercise
Set 1
Push ups
Crunches
Squats
Mountain climbers
Set 2
Resistance band Lat pull dwn
V Crunches
Wall sit
Punch bag
Set 4
Resistance band Tricep pull dwn
Heel tap
Calf raises
Burpees
Set 4
Shoulder shrug (22.5kg e/a)
Plank
Lunges
Punch bag
Set 5
Punch bag 10 rounds, 10 secs slow, 10 secs fast and hard
Saturday
Rest day
Sunday
Mountain walk 12k 3hr 45mins
12 week push up challenge.