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Training Log Archive: Charli

In the 7 days ending May 25:

activity # timemileskm+ft
  Circuit Training5 1:51:00
  Run2 1:14:20 2.7 4.34
  Stretches1 14:00
  Total6 3:19:20 2.7 4.34

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Saturday May 25 #

Circuit Training 25:00 [3]

Pull session with exercises cut out that I couldn't do without dumbbells

30 secs worlds greatest stretch
30 secs cat cow

2 sets
30 secs hip hinge/ arm raise
30 secs plank to pike

15 secs between exercises and sets

3 sets
16 deadbugs
30 secs between sets

3 sets
20 split squats
12 row with long band
12 band pull in

15 secs between exercises and 45 secs between sets

4 sets
20 secs lateral leaps
20 secs plank taps

10 secs between exercises and sets

Friday May 24 #

Circuit Training 31:00 [3]

30 secs worlds greatest stretch
30 secs shoulder rotation long band
30 secs lateral banded walk

3 sets
12 x 1.5 squats
12 deadbugs
30 secs glute bridges

15 secs between exercises and 45 secs between sets

3 sets
24 x split squats
12 plank taps
30 secs T raise to Y raise

15 secs between exercises and 45 secs between sets

Incremental increasing set
8 sit ups
8 tricep dips
20 jump overs
10 sit ups
10 tricep dips
20 jump overs
12 sit ups
12 tricep dips
20 jump overs

1 min glute seated stretch

Wednesday May 22 #

Stretches 14:00 [3]

Circuit Training 4:00 [3]

2 sets
30 secs puppy stretch
30 secs plank
30 secs air squats

10 secs between exercises and sets

Tuesday May 21 #

Run 31:05 [3]

Couch to 5k week 4

4 x 6 mins

The campsite was lovely and it has some lovely woodlandy paths but they also skirt and run through the golf course some of which are forbidden to use ...so this was me getting 'lost' trying to retract my steps.

Run 8:16 [3]

Bonus rep because of getting too far away when retracing route

Monday May 20 #

Circuit Training 27:00 [3]

30 secs lateral slide reach
5 plank walkouts

3 sets
10 x L banded clamshells
10 x R banded clamshells
10 x prisoner squats

15 secs between exercises and 30 secs between sets

3 sets
16 mountain climber
24 reverse lunges

15 secs between exercises and 30 secs between sets

Descending reps set
16 glute bridge marches
16 tricep dips
14 glute bridge marches
14 tricep dips
12 glute bridge marches
12 tricep dips

15 secs between exercises and 30 secs between sets

Sunday May 19 #

Circuit Training 24:00 [3]

Push Home - adapted as without weights

30secs worlds greatest stretch
30 secs 90/90 stretch
2 sets
12 bear hold leg lifts
12 banded glute bridge activations
15 secs between exercises and sets

3 sets
20 x 8kg lateral lunges

15 secs between exercises and sets

3 sets
12 x goblet squats
30 secs sit ups to Russian twists

15 secs between exercises and 30 secs between sets

Descending reps set
15 incline press ups
15 glute bridges
15 tricep extension
12 incline press ups
12 glute bridges
12 tricep extension
10 incline press ups
10 glute bridges
10 tricep extension

15 secs between exercises and sets

Run 34:59 [3] 4.34 km (8:04 / km)

Couch to 5k week 3

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