Notes by Nectar

My knee was still sore on Sunday so Randy did what he could with me.

I started with a 5-minute warm-up on the cross-trainer and then did the following circuit three times (with a rest between sets):

• Kettlebell swings (6 kg) x 45 seconds
• Rest x 10 seconds
• Alternate knee-ins x 45 seconds
• Rest x 10 seconds
• Ab cycles x 45 seconds
• Rest x 10 seconds
• Pelvic lift held for 45 seconds

I did another 3 minutes on the cross-trainer and did the next circuit three times (with a rest between circuits):

• Dead lift (15-lb weights) x 15
• Bum lift x 15 on each side (this was done lying on my front, and bending one knee behind me and lifting my leg up)
• The ladder (check out In & Out at 0:45) x 6 lengths
• Sit-ups with legs on a bench x 20

I then did some stretching and was done!

I didn’t have yoga on Monday and my knee was still a bit sore so I gave it a rest until my Wednesday session with Randy. I started with a 5-minute warm-up on the cross-trainer and then did the following circuit:

• Lateral pulldowns x 15
• Skull crushers (with 3-kg weights) x 15
• Crawl out/knee-ins/crawl back x 8 (there were no push-ups involved this time but I still hated this!)
• V-sit x40/50/60 seconds (in sets 1, 2 and 3, respectively)

My arms were aching after that. I then did 3 minutes on the cross-trainer and had some water. The second circuit consisted of:

• Fly press (3-kg weights)/leg raises x 15
• Single leg pelvic lifts x 10 on each side
• Burpees x 10

I did that three times and was finished. Some stretching followed and that was the end of my session.

I didn’t work out again the rest of the week. I did a few lengths in the pool on Thursday and Friday, but nothing too strenuous – I thought the low impact would be good for my knee…

Low point of the week? All I did on Saturday afternoon/evening was eat mini Galaxy bars – I think I had about 10.

High point of the week? My knee was feeling a lot better by Saturday.

Weight loss? None – I’m stuck at 70 kg.

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