The final few

New year, new me, right? Right?? It certainly felt like the old me when I sat on the sofa on Sunday morning, trying to muster up the motivation to get to the gym. I did manage eventually, I’m pleased to say!

I decided to restart with the 5K Runner app from Fitness22.com. It had been at least a month since I’d done any running and I thought it might be best to start at the beginning again. So, back to Week 1 Day 1:

  • Warmup x 5 min
  • Run x 1 min, walk x 1.5 min (x 6)
  • Cooldown x 5 min

So, 25 minutes on the treadmill. I alternated between 6 km/h and 8 km/h – it was manageable.

I carried on with Week 3 Day 1 of the Great Butt app:

  • Reverse leg lifts x 7
  • Rest x 30 s
  • Reverse leg lifts x 7
  • Rest x 30 s
  • Reverse leg lifts x 7
  • Rest x 30 s
  • Reverse kicks x 6
  • Rest x 30 s
  • Reverse kicks x 6
  • Rest x 30 s
  • Butt raises x 7
  • Rest x 30 s
  • Butt raises x 6
  • Rest

I then finished off with Week 3 Day 1 of the Great Abs app:

  • Crunches x 7
  • Rest x 30 s
  • Crunches x 6
  • Rest x 30 s
  • Crunches x 6
  • Rest x 30 s
  • Side obliques x 8 on each side
  • Rest x 30 s
  • Side obliques x 7 on each side
  • Rest x 30 s
  • Reverse crunches x 6
  • Rest x 30 s
  • Reverse crunches x 6
  • Rest

I did a few stretches after that and went home.

I had a session with Pete on Monday morning. I did a 10-minute warmup on the treadmill:

  • Walk x 3 min (5.5 km/h)
  • Run x 30 s (7 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 30 s (7 km/h)
  • Walk x 30 s (5.5 km/h)
  • Run x 3 min (7 km/h)

I did the stretching routine after that. And then I did this circuit:

  • Pushups x 12
  • Combined squat/shoulder press x 12 (10-lb weights)
  • Combined bentover row/fly x 12 (6 of each) (10-lb weights)
  • Combined lunge/twist x 12 (alternating 6 on each side (10-lb weight)
  • Mountain climbers x 30 s
  • Dumbbell single leg raises (alternating) x 30 s
  • Cross-trainer x 4 min (30 s slow, 30 s fast)

Yes, the cross-trainers have been fixed too! It was a tough circuit – and then Pete told me I’d be doing it three more times. Whaaaat? But, he said, I’d reduce the reps for the first four exercises – I’d do 10 reps in set 2, 8 reps in set 3 and 6 reps in set 4. OK, that seemed much more manageable (but it was still tough – especially the squats).

When that was finally over, I did some stretches and that was it!

On Tuesday I was a bit sore, especially my thighs and glutes, and I also had a headache which I’d had the day before. I couldn’t seem to get rid of it. I thought I might be dehydrated and drank as much water as I could all day. I went back to the gym on Tuesday morning and started with a 5-minute warmup on the cross-trainer. I then did Week 1 Day 2 of the 5k Runner app:

  • Warmup x 5 min
  • Run x 1 min, walk x 1.5 min (x 8)
  • Cooldown x 5 min

I alternated between 6 km/h and 7.5-8 km/h. I then did Week 3 Day 2 of the Great Butt and Great Abs apps. They’re the same exercises over and over again, just increasing the number of reps each week. It’s a bit dull, if I’m honest, but it keeps me going.

I had another session with Pete on Wednesday morning. He told me we’d do the session outside by the pool – and I was fine with that. It wasn’t too hot and it was a little overcast as well. Pete told me his client before me had told him he was in a ‘devilish’ mood that morning. Oh, crap. He lay out the shuttle run cones (he’d forgotten the ladder) and my warmup consisted of stepping, hopping and jumping in and out, imagining the ladder there. I also did two lengths of butt kickers and high knees and some side steps in both directions. I then did some stretches and moved on to the first circuit with an 8-kg kettlebell. Pete told me I’d do the circuit six times without any breaks.

  • Kettlebell swings x 3
  • Combined squat/upright row x 2
  • Overhead tricep extension x 1
  • Lap around the pool x 2 (in one direction and then the other – without the kettlebell)

Ugh – it was awful. Each time I’d come back to the kettlebell, I’d be just about to catch my breath when it was time to go running again. I had a 2-minute rest once that was done.

I had a quick abs circuit after that:

  • Crunches x 10
  • Toe touches x 10
  • Reverse crunches x 10
  • Long arm crunches x 10

While I had a quick rest, Pete set up the TRX cable. I did three sets of the following circuit:

Then came another abs circuit:

  • Side bends x 10 on each side (8-kg kettlebell)
  • Mountain climbers x 30 s
  • Situps x 10
  • Plank x 30 s

Then came another TRX exercise:

  • YTX x 3
  • Shuttle runs (2 forward, 1 back) x 1 length
  • Run back

I did that circuit three times. I couldn’t find a video of YTX so I’ll try and describe it: starting in the position at 0:57 in the video, lift your arms into a Y shape (think ‘YMCA’!) and then back; T is a reverse fly (0:58 in the video); and X is moving your arms so they make an X-shape – first in one direction and then the other (so my right hand is up and my left hand is down, then back to the start position and repeat on the opposite side). The shuttle runs were exactly as they sound – I’d run to cone 2, squat, run back to cone 1, squat, run up to cone 3, run back to cone 2, and so on. I think there were six cones. Once I’d finished that I’d run back to the first cone.

I thought I was finished after that but there was one more abs circuit!

  • Hip rolls x 30 s
  • V ups x 12 (I was supposed to do 20!)
  • Elbow to knee crunches x 10 on each side
  • Long arm situps x 10

It felt like the longest session I’d ever had! I did some stretches after that and went home!

On Thursday morning I went to a Hatha Flow class at Eco Yoga Sanctuary. It was a different teacher to the one I had the week before, and I was the only person in the class. As soon as we started I knew it was going to be one of *those* classes, where the teacher was going to be annoying. The warmup consisted of jumping jacks, jumping on the spot, high knees, butt kickers… there was nothing yoga-like about it. The warmup also seemed to go on for almost half an hour. The teacher didn’t know any of the names of the poses – she kept referring to ‘child’s pose’ as ‘rabbit pose’. And when she showed me a pose, I said, ‘Oh, that’s camel pose.’ She said, ‘No, this is camel pose,’ and proceeded to do the cat/cow pose. I resigned myself to an hour of nonsense. When I left, I asked the receptionist whether the other teacher had left, and she said she’d be back the following week. Thank goodness!

I took the day off on Friday – I’d done five workouts in the week so far. I was chatting with a friend of mine and we both decided we were going to train for a 10k run. She’d already downloaded the 10k Runner app from fitness22.com, which I’d told her about before, and I decided to download it as well. The first few weeks were the same as the 5k Runner app so I just switched over to the 10k app. It claims that by running three times a week, you’ll be able to get to 10k in 14 weeks. I reckon it might take me a bit longer though!

I went to the gym on Saturday and started with a 5-minute warmup on the cross-trainer. I then did Week 1 Day 3 of the 10k app, alternating between 6 km/h and 8 km/h:

  • Warmup x 5 min
  • Run x 1 min, walk x 1.5 min (x 8)
  • Cooldown x 5 min

I then did some upper body exercises:

  • Bicep curls x 10 (10-lb weights)
  • Upright row x 10 (10-lb weights)
  • Shoulder press x 10 (3-kg weights)

I finished off with Week 3 Day 3 of the Great Butt and Great Abs apps and some stretches.

Low point of the week? None!

High point of the week? I worked out six times in the week (including the weird yoga class)! I also treated myself to a 90-minute massage on Saturday evening. I’d earned it!

Weight loss? I haven’t put on any weight – and the general trend does seem to be lowering. Let’s hope this lasts!

2016-01-04 16.32.26

Read more updates here.

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2 thoughts on “The final few

  1. […] Eco Yoga Sanctuary on Thursday morning. Thankfully, there was no sign of the teacher I’d had the week before – it was the same teacher I’d had two weeks earlier. I was the only person in the class […]

  2. […] teacher’s name had been crossed out and replaced with the terrible teacher I’d had two weeks before. I asked what had happened to the teacher and the receptionist said she was ill. I decided that I […]

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