Monday: 40 mins cardio + 40 mins weights
Tuesday: 1 hour yoga
Wednesday: 20 mins intervals on treadmill, 35 mins weights and 5 min cool down on bike
Thursday: 20 mins treadmill, 30 mins swim and pressup challenge
Friday: 20 mins treadmill, 10 mins bike, 30 mins weights and plank challenge
Saturday: Saturday 1 min challenge and 40 mins yoga.
Sunday: 6.4 mile run
DW Fitness Challenge day 13-19.
I’m still doing the DW Fitness challenge. I’m also doing speed work on the treadmill during the week and weights 3 times a week. Here’s how I got on.
Day 13: 3 sets of each exercise.
The challenge was to do the following sequence 3 times:
10 chair squats
10 modified pressups (on your knees)
15 step ups
20 chair squats
10 press ups
30 step ups
30 chair squats
20 press ups
30 jump ups
I did expert on the chair squats and jump ups but did modified press-ups. I am much better at doing press ups than a few months ago, but I struggle to go as far down as I’d like unless I modify!
Day 14: Ingredient of the week – sweet potato.
I had a baked sweet potato with cottage cheese.
This was one of the most exciting days for me because I FINALLY DID CROW POSE! It was one of my new years resolutions to be able to do the crow pose! I even got my housemate to take a photo. I do have brushes on my arms though from my knees digging into them. Hopefully I’ll get used to it soon.
Day 15: Intervals for 20 minutes.
I’m wanting my half marathon pace to be 11 minute miles, so I ran my intervals at:
2 minutes 11 minute miles (8.7kmh) and then one minute at 9.30 minute miles (10.1kmh). It was hard work but I felt good after and it really helped break up the boring run on a treadmill!
Day 16: 3 sets of pressups.
Beginner: 10 modified press ups
Intermediate: 15 modified press ups
Expert: 20 full pressups
I did the intermediate level.
Day 17: Plank Challenge.
I managed to beat my time! 2 minutes and 11 seconds! My previous week was pretty poor at 1 minute 30, but that was right after a cardio and weight workout. I decided to wait until I got home from the gym to do this challenge so my arms had a bit of chance to recover!
Day 18: Saturday Challenge.
This is the same as the previous two weeks, do as many jump squats, sit ups and star jumps in a minute and try and beat the previous week.
Day 19: Rest day.
What the fuck is a rest day? I went out for a 6 mile run and ended up breaking loads of records! I’m so proud of myself. The interval training on the treadmill must be working because I ran the first 4 miles in under 11 minutes each, which is slightly unheard of for me!
I ran my fastest mile, fasted 5k and 10k! I knocked a massive 7 minutes of my previous 10k PB 1hr 14 min 01 seconds. Happy!
Looking forward to the next week now. I’ll be running another 10k on Saturday as I’m going to my parents on Saturday afternoon for a family party.
How was your week?