I had my usual session with Trevor on Sunday morning. After my warm-up on the bike, I spent 13 minutes on the treadmill:
- 1 min x 5 km
- 1 min x 5 km (5% incline)
- 2 min x 7 km (5% incline)
- 1 min x 5 km
- 2 min x 7 km (5% incline)
- 1 min x 5 km
- 2 min x 7 km (5% incline)
- 1 min x 5 km
- 2 min x 7 km (5% incline)
After that I did the following circuit:
- Squats x 20
- Kettlebell combo (with a 10-lb weight): Side squat, wood chopper, reverse lunge, shoulder press x 10 on each side
- High/low planks x 8 (similar to the video but switching hands between the bench and the floor)
- Combined bench squat/dumbbell punches (3-kg weights) x 10
- Combined bench step-overs/burpees x 10
- Combined tricep dips/alternating knee-ins x 10
- Treadmill x 4 min (5.5 km, 7% incline)
- Rest
It was a tough circuit and I wasn’t sure which exercise was the hardest! The kettlebell combo was like remembering choreography. Trevor told me he was exercising my brain as well as my body. That’s all very well, I replied, but couldn’t he just give me a Sudoku? The high/low planks were tough – I’d previously done them off a treadmill, but the bench was much higher and pulling myself back up was difficult. In the second round, my knees were aching a bit so instead of the kettlebell combo I did 10 combined deadlifts/bent over rows with 15-lb weights. I also only did 3 minutes on the treadmill at the end of the second set, but again at 5.5 km with a 7% incline. After that I did some stretching and was done for the day.
We had our usual yoga class on Tuesday morning – nothing new to report there!
I had another session with Trevor on Wednesday. After my 5-minute bike warm-up I did this circuit:
- Bench squats x 20
- Deadlifts x 30 (10-lb weights)
- Fire hydrants x 40 (20 on each side)
- Bounce squats x 50
- Jumping jacks x 100
- Bounce squats x 50
- Sumo squats x 40
- Side leg raises x 30 (15 on each side)
- Squats with glute kickbacks x 20 (alternating 10 on each side)
- Treadmill x 5 min (5 km, 5% incline)
It was hard. And it was all about my lower body. My thighs felt like jelly when I was done with that circuit. After a rest, I had to do the circuit again, but without the treadmill at the end. Trevor suggested I try the second set with the 3-kg weights but when he saw my expression he didn’t suggest it again!
I did some stretches after that and was done.
I didn’t work out again that week. I had more visitors in town and it was all about food and drinks.
Low point of the week? Eating and drinking a lot. I was out for lunch and dinner on Tuesday, lunch and dinner on Wednesday, dinner on Thursday and Friday, and lunch and dinner on Saturday. Crazy!
High point of the week? Not being in as much pain as I thought I’d be after that crazy lower body circuit on Wednesday.
Weight loss? I’ve put on weight – I don’t want to talk about it…
Read more updates here.
Notes by Nectar 