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
Had no idea you could feel so knackered at home with your clothes on!