That 21st Exercise Diary…

It’s good that I’ve been able to make some improvements over the last two and a half weeks with this programme. My sprints on the HIIT days are faster, and I have been upping the rounds of the circuits that I have been doing from 3 at the beginning to 5, and then hopefully 6 for the last three workouts!

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I’ve got the last three days to go before the beginning of April and weights/measurements day, and I am going to make sure that I smash out the last few days!!

Read my exercise diary for the past week:

Monday – HIIT & Core

Warm Up & Stretches

HIIT TrainingRepeat x 12 – 30 minutes

  • 60 Seconds Walk (6kph)
  • 30 Seconds Jog (9.5kph)
  • 60 Seconds Sprint (14.5kph)

Cool Down & Stretches

Core Circuit – Repeat x 4

  • 90 Degree Crunch – 5kg Weight x 20
  • Weighted Bicycle Crunch – 5kg Weight x 20
  • 90 Degree Crunch – 5kg Weight x 20
  • 90 Degree Toe Taps x 20
  • Exercise Ball Crunch x 20
  • Isolated Crunch x 20
  • Exercise Ball Roll Ups x 15
  • Russian Twists – 10kg Weight x 20

Core Exercises

  • Ab Roller x 20
  • Side Plank – 1 minute each side
  • Plank – 1 minute

Tuesday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (15kph)

Strength Circuit – 12 reps each exercise, repeat circuit x 5

  • Clean & Press – 20kg
  • Kettlebell Swings – 12kg
  • Reverse Lunges – 10kg each arm
  • Push Ups
  • Tricep Dips
  • High Knees
  • Bodyweight Squats
  • Lat Pull Down – 25kg
  • Medicine Ball Jumping Jacks – 10kg
  • Incline Push Ups
  • Bicep Curls – 8kg each arm
  • Lateral Raises – 5kg each arm
  • Dumbell Row – 10kg each arm

Cool Down & Stretches

Wednesday – Rest Day

Thursday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (15kph)

Strength Circuit – 12 reps, 5 times around the circuit!

  • Clean & Press – 20kg
  • Kettlebell Swings – 12kg
  • Reverse Lunges – 10kg each arm
  • Push Ups
  • Tricep Dips
  • High Knees
  • Bodyweight Squats
  • Lat Pull Down – 25kg
  • Medicine Ball Jumping Jacks – 10kg
  • Incline Push Ups
  • Bicep Curls – 8kg each arm
  • Lateral Raises – 5kg each arm
  • Dumbell Row – 10kg each arm

Cool Down & Stretches

Friday – Hill Sprints

As I spent the day at home, I decided to use my own road for my morning exercise. I live on a hill, so I walked down and sprinted back up to the top as fast as I could. I repeated this 10 times over (and then I couldn’t breathe!!)

Saturday – Rest Day

Sunday – Rest Day


Next Week…

I’ve only got 3 days left of this programme, and then it’s birthday weekend, which we are VERY excited about!!!

Me and Matt have decided to rock out #AbsForApril – and I’ll be looking at putting together some work outs for different days. Personally, I get super bored doing the same workout, so I am going to mix up some different moves to get those abs working!!!

2 thoughts

  1. Had a quick look at yours as you have quite a great excercise dairy. I have been working on the nutritional side of things on my own blog and less so the fitness. I want to start tracking my fitness more (it has started to be incorporated in the blog, but a dedicated dairy to it is the next plan). Would be good to hear any fitness nutrition ideas. I occasionally have high carbs in the form of starchy veg such as potatoes, but this is not daily and I am missing carsb in the form of pasta, rice and anything wheat based on a daily basiss (occasionally I will have some but not often) – ha so I am probably on the cave man diet (unintentionally). Feel as though I am missing out on the high-carbs. I probably consume sooo much fruit and yogurt to compensate! Wondered if you had any thoughts – also take a look at my blog if you get a chance: https://juliamcgrathhealth.wordpress.com/

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