My week in workouts! I am thinking of making this a regular Sunday blog post and trying to incorporate more health and fitness into Stories of Adventure, as it is a big passion of mine and something, at the moment, I am doing regularly. Let me know what you think or whether you prefer to see more travel related posts?
This week I have worked out 6 times. Six times a week tends to be what I am doing at the moment, however, I did do a double session on Monday. So, I have technically only been to the gym 5 times, which has been quiet nice to have 2 days off.
It has been a tough week of workouts and I am starting to see more definition in my abdominal muscles but over the next 6 weeks I am really trying to lean out, as I do feel I have put on some extra fat in certain areas, ready to go to Seville in April. I am calling it #6weekstoseville – my new mini series – and I am planning to show/track my workouts, how I feel and food!
Less of me rambling and on to the week in workouts…
AM – upper body / pull-ups 3 x AMRAP / barbell bent over rows 4 x 10 / cable lateral pull 4 x 12 / rows / 4 x 12 / lateral raises 4 x 8 (heavy I use 6kg) drop set straight away and do 4 x 15 (light weight I used 4kg) / bicep curls 3 x 15 / tricep dips 3 x 15
PM – cardio / 5 x 10 calorie watt bike (horrific, actually thought I was going to throw up) / 200 meter run followed by kettle swings 30 reps x 5 (together)
PM – Iron class / pull-ups 5 x 5 / handstand push-up 5 x 5 (amazed I could actually do these against the wall) / floor chest press 4 x 8 / deficit push-up 4 x 12 / renegade rows 3 x 10
AM – Blitz class / round 1 x 3 / 400 meter row / 15 deadlift (40kg) / 15 burpees / 15 push-ups / round 2 x 3 / 15 calorie watt bike / 15 overhead press (20kg) / 15 jump squats / 15 wall balls (6kg)
Thursday – rest day!
PM – Did my own upper-body work out inspired by NaturallyStephanie / cable chest press 3 x 15 / incline dumbbell flies 3 x 15 (6kg) / incline chest press 3 x 15 (12.5kg) / round 1 x 5 / 10 overhead press / 20 kettlebell squats / 20 upright row / 15 press up / round 2 x 3 / 8 hanging leg raises / 10 cable oblique twists / 10 cable chest press
AM – Squat Saturdays (my favourite class of the week) / wall balls 3 x 15 (in pairs, whilst partner doing wall balls you do body weight squats) / squats 5, 5, 3, 1 (increasing weight – I hit another PB of 100kg!!) / 20 x 3 cable goblet squats / 12 x 3 leg press / 12 x 3 split leg squat (12.5kg each side) / 12 x 3 leg extension… legs are sore today!
Sunday – Rest day! Not planned but we had been out Saturday night and I missed the 9am class… oops. I did go for a walk though and battling the gale force winds was a workout within itself!