GYM & TONEIC

Workouts: WC 25 January

workout log

Here’s my week of workouts. There’s a saying, ‘your fitness is 100% mental, your body won’t go where your mind doesn’t push it‘. I found this to be completely true this week, every session was a slog! I had pressure and stresses going on in my work and personal life that I couldn’t switch off from, despite my best efforts. I worked out, but I didn’t feel on form – it was frustrating knowing I could’ve done more/better.

Monday – gym

Warm-up…

  • Exercise bike 5 mins
  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch

Main…

  • 3 x 10 back squats 17.5kg
  • 3 x 10 Romanian deadlift 17.5kg
  • 3 x 8 abductor 50kg
  • 3 x 8 adductor 50kg
  • 3 x 8 lat pull-down 30kg
  • 3 x 10 chest press dual pully 10kg
  • 3 x 8 bent arm pull over 8kg
  • 2 x 8 leg press / calf raise 60kg
  • 2 x 8 bicep curl barbell 15kg
  • 2 x 8 tricep press 8kg
  • 2 x 10 glute lunges
  • 2 x 10 sumo squats

Cool-down…

  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch
  • Cross trainer 5 mins

Wednesday – gym

Warm-up…

  • Treadmill 5km
  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch

Main…

  • Cross trainer 1km (0.5km lower body only)

3 rounds

  • 15 x ab crunch
  • 15 x ab crunch extended legs
  • 10 x leg raises
  • 10 x flutter kicks
  • 15 x glute bridge
  • 10 x sit-ups medicine ball 5kg
  • 10 x ab rotation medicine ball 5kg
  • 3 x 10 back extensions

Cool-down…

  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch
  • Foam roller

Thursday – Yoga

My first class of 2016; the first of many! Surprising how strenuous it was, made me realise how tight my muscles are, and how inflexible I am. I had major yoga envy – people young and old so much more advanced than me, but I will get there.

It was a great class with a good mix of ages, abilities and almost equal number of men to women, which was good to see.

Instructor and class info: Tamara Yoga

Friday – gym

Warm-up…

  • Exercise bike 5 mins
  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch

Main…

  • 3 x 10 bicep curl barbell 15kg
  • 3 x 10 Romanian deadlift 15kg
  • 3 x 10 leg press / calf raise 60kg
  • 3 x 10 tricep press 9kg
  • 3 x 10 adductor 55kg
  • 3 x 10 abductor 50kg
  • 3 x 10 low row 35kg
  • 3 x 10 chest press 20kg

Cool-down…

  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch
  • Foam roller

Sunday – home workout

5 rounds

  • 10 x sumo squats
  • 10 x glute lunges
  • 20 x mountain climbers

4 rounds

  • 15 x ab crunch
  • 15 x ab crunch extended legs
  • 10 x leg raises
  • 10 x scissor kicks
  • 15 x glute bridge
  • 10 x sit-ups kettlebell 5kg
  • 20 x ab rotation kettlebell 5kg

Cool down…

  • Stretches
  • Foam roller

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