Fitness Update // #FitnessRevolution Final Week

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Monday: 8 mile run.
Tuesday: 1 hour yoga
Wednesday: 35 minute intervals, 25 mins weights
Thursday: 15 mins treadmill run, 15 mins cycling, leg weights.
Friday: 45 mins yoga
Saturday: 5k run
Sunday: 9 mile run.

DW 40 Day Fitness Challenge

Wow, I can’t believe it’s over! It’s been a great few weeks and I’ve enjoyed doing this challenge. It’s really changed the way I work out. I think it’s clear that I’ve joined a gym thanks to DW and I’ve been doing better in running thanks to their intervals sessions on Wednesday.

I never went to gyms before and always exercised at home. While I still do think it’s possible to exercise without joining a gym, it has it’s benefits for sure! One of the negatives to working out at home can be distractions. I can find myself sat at the computer in the middle of a workout. Oops! Also the treadmill has been my best friend. Allowing me to control my speed and improving my speed when out on the road.

The variety of weights is also a bonus!

Let’s see the last week:

Monday: Grab a friend.

This one was impossible to me as I have no friends. Lolz. Joke. My housemates were both working so I couldn’t con them into doing this with me. I went for my long run instead as I couldn’t do it on Sunday due to work.

Here’s the challenge if you’re interested though:

Push up high 5

• Face your partner arm’s length apart. Get in push-up position, hands directly under your shoulders, legs extended, abs engaged.

• Do a push-up, bending elbows 90 degrees. Push back up to starting position and give each other a high five, extending arm straight out, rather than up.

Hook Squats

• Stand back to back with your partner and get into proper squat position with knees over ankles.

• Squat down together and slowly walk clockwise while still squatting in a circle.

• Once circle has been completed, count to 20 and walk in a circle counter clockwise.

Partner Pistol Squat

• Stand facing each other, balancing on right leg with left leg extended low in front of body with foot flexed, holding on to partner’s right forearm.

• Bend right knee and sit back into hips, reaching left arm forward (continue holding on to partner’s forearm for balance), lowering as far down into a squat position as possible without lifting right heel off the floor. Return to starting position. Switch legs to complete set.

Tuesday: Ingredient of the week: Butternut Squash.

Forgot to take a photo of this! But it was roasted butternut squash with quinoa. I’m going to have to re-create it so I can take some photos!

Wednesday: Intervals, continue for 30 mins.

I thought this was continue for 35 mins so I went over the time, which isn’t a bad thing I guess!

Beginner: 1 minute walk, 2 minute jog
Intermediate: 1 minute jog, 2 minute run
Expert: 1 minute run, 2 minute sprint

I ran 1 minute at 8.7kph and then 2 minutes at 9.5kph. I was planning on doing 10.1 but I think it’s a bit fast for me. My legs start hurting – but it’s given me something to aim for!

I’m going to continue doing this once a week as I swear it’s what’s helped me to get faster!

You can’t really see on the picture, but it’s 5.6k and 38 minutes (I did a 3 min cool down)

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Thursday:3 sets of lunges with 60 second rest in between.

Beginner: 20
Intermediate: 30
Expert: 30 with weights or 40 without

Call me a wimp, but there was just no way I’m brave enough to do lunges at the gym and there’s not enough room at home to do more than 2 in a row, so I opted for some leg weights instead.

I did 3×10 reps on the leg press and both hip abductor machines.

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Friday: Plank

HATE PLANK. Only managed 1:30seconds. My best time has been around 2minutes 10 and I’m leaving the plank there and never going to do it again. No more plank Friday ever. WOOO!

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Saturday: 5k parkrun.

This was originally supposed to be another Saturday challenge and then a surprise 5k on the Sunday, but it was decided that we should do a 5k park run and share our times on the Saturday morning.

I originally wasn’t going to do this, but I changed my shift at work so I started later, which meant I could get out in the morning and do a 5k. While I didn’t do the park run, I did my usual 5k route.

I got my best ever time and finally got under 30 minutes! I never thought I’d get under 30! I’m sure a slow runner and running with a split mile under 11 was impossible just a few months ago. But I did it!

What a great way to finish the challenge!

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Sunday: 9 miles.

Though this isn’t part of the fitness challenge, it’s worth a mention. I ran 9 miles on Sunday as part of my half-marathon training. Next week is 10 miles which I’m excited and scared about! I’ve only ever run 10 miles once before! I’m feeling positive about this half!

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What now?

Now the challenge is over, I’m going to concentrate on my half-marathon training for the next few weeks. There’s only 5 weeks to go. I’m going to do my long runs still, an interval session and a 5k during the week. The rest of my workouts will be weight focused with some yoga thrown in!

Wish me luck!

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3 Comments

  1. April 6, 2015 / 4:57 pm

    Eek its over! It’s actually over! Now what?! I’m looking at continuing with certain exercises on certain days like in the plan, especially interval training AND I might keep plank Fridays – I really want to improve my time and core strength!

    I’ll have to do my 5k this week at some point as I just didn’t have a chance to this weekend!

    Sarah 🙂
    Saloca in Wonderland

    • Corinne
      April 7, 2015 / 8:41 pm

      You’re mental for keeping on with the plank! Have you don’t your 5k yet?

  2. April 8, 2015 / 5:24 pm

    Congrats on that awesome 5K time!!! It’s incredible to see the progress that can be made with dedication like you’ve had during the fitness challenge. It’s inspiring! 🙂

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