Still happy with this week, even though I had a couple on unplanned days off. All about the balance!
We’re still at the Crowne Plaza Yas Island, so that’s where our gym is at!
Read my exercise diary from the past seven days below:
Monday – Core
Ab Circuit (Repeat x 5)
10kg Russian Twist x 10 each side
10kg Weighted Crunch x 10
Alternate Heel Touches x 10 each side
Swiss Ball Roll Up x 10
V Sit x 15
Plank x 1 Min
Side Plank x 1 Min each side
20kg Standing Oblique Bend (3 x 10)
Level 6 Cable Crunch (3 x 10)
Tuesday – HIIT and Cycling at Yas Marina F1 Circuit
15 mins – 6 Gradient – 17.5kph
20 Seconds On / 40 Seconds Off
Wednesday – Rest
I had to head to Dubai for my medical in the morning, and then Matt left for training in the evening so we just spent the day together doing not much.
Thursday – Shoulders & Arms
Supersets (Repeat x 3)
Superset 1 – Standing Dumbbell Upright Row (9kg each x 10) / Tricep Dips x 10
Superset 2 – Alternate Dumbbell Front Raise (7kg each x 10) / Hammer Curls (9kg each x 10)
Superset 3 – Standing Shoulder Press (9kg each x 10) / Dumbbell Tricep Extension (16kg x 10)
Superset 4 – Alternate Dumbell Lateral Raise (7kg x 10) / Seated Dumbell Curl Twist (9kg each x 10)
Friday – Rest
Saturday – Rest
Sunday – Light Cardio
Getting back in the gym game with a little 30 minute session on the Stationary Bike. Keeping above 100rpm the whole time.
I’m 12 weeks out from 1 year progress this week, so nows the time to seriously hit it hard.
It’s Sunday afternoon now and I still haven’t come up with a plan, so I am spending the rest of the day really nailing down what I’m going to do for the next 3 months. EEEEEEK
Do you have any hints or tips on how to stay on track with your workouts? Maybe you have a go-to that always ensures you end up in the gym. I’d love to hear from you, so comment below and let me know how your week pans out.