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