I had my usual session with Trevor on Sunday morning. After my warm-up on the bike, I did the following circuit between the treadmill and weighted exercises:
- 1 min x 5 km
- 1 min x 7 km
- 1 min x 7 km (5% incline)
- Squats x 30 seconds (once the treadmill had stopped)
- 1 min x 5 km
- 1 min x 7 km
- 1 min x 7 km (5% incline)
- Side lunges (with 3-kg weights) x 30 seconds
- 1 min x 5 km
- 1 min x 5.5 km (10% incline with 3-kg weights)
- 1 min x 5.5 km (15% incline with 3-kg weights)
- 1 min x 5 km
- 1 min x 7 km
- 1 min x 7 km (5% incline)
After that I did the following circuit:
- Glute kickbacks with straight leg x 20 on each side (similar to the video but there was a bench behind me and I’d have to raise and lower my leg over it from one side to the other)
- Hip raises off the bench x 10
- Single-leg hip raises x 5 on each side
- Combined bench squats/lateral leg raises (with the body bar) x 20 (alternating 10 on each side)
- Single-leg deadlifts (with the bar) x 10 on each side
- Running outside x 4 lengths of the pool area
- Rest
It was another tough circuit for the lower body! After some water and a rest, I did the circuit again. It was all the same but this time I did 6 lengths of the pool. I had some more water after that and thought we were done. But no, Trevor pulled out the boxing gloves and we did 10 minutes of boxing combined with active rest:
- Squats x 45 seconds
- Boxing x 1 min 15 seconds
- Knee raises x 45 seconds
- Boxing x 1 min 15 seconds
- Rest x 45 seconds
- Boxing x 1 min 15 seconds
- Rest x 45 seconds
- Boxing x 1 min 15 seconds
I told Trevor that every time he told me to do upper cuts I was giving him the finger inside the boxing gloves. Haha! After that I did some stretches and we were finished. I woke up really sore on Monday – and sent the photo below to Trevor!
Tuesday was a public holiday and I didn’t have yoga. I actually didn’t work out again in the week. I felt tired and drained and didn’t feel like doing anything. I even cancelled my Wednesday morning session with Trevor.
Low point of the week? I only went to the gym once. I felt tired all week.
High point of the week? I can’t think of anything actually.
Weight loss? In spite of not working out, I lost 1 kg. Perhaps that’s the trick??
Read more updates here.
Notes by Nectar 