And we are back, my arse and I that is!
Last week, my main focus was to put myself through the torturous life experience of attempting to nail cardio, and oh my but was this a challenge and a half! In my efforts to attempt such drastic events, I had the fabulous idea of starting my mornings off with a fierce power walk on the beach but that didn’t work out entirely well. The sky decided to put us through the misfortune of those glorious water sprinkles – how dandy. One cannot simply frolick about in such conditions, never mind a potential attempt to engage in a serious morning beach walk.
Maybe I was being too much of an Ambitious Annabel for our Winter mornings here in Cape Town, and for that, I had to move my idea into the gym and onto the treadmill, which didn’t quite have the same effect – strangely. It wasn’t so scenic and fresh – who would’ve guessed?
In attempts to unleash my inner Cardio Carla, my workout routine consisted of the following:
- Monday -20 minute incline walk (incline 15, speed 5.5/6) & 20 minute rowing (level 8)
- Tuesday- 20 min sprints (start at speed 12 for 1 min then walk for 1 min and increase speed by 1 for every new sprint) & 15 min cross trainer (work your way from level 8 to 15)
- Wednesday – 20 minute incline walk same as Monday & 20 minute rowing (level 8)
- Thursday – 20 minute Bicycle cycling (level 10) & 15 cross trainer (work your way from level 6 – 15)
- Friday- 20 minute jog between level 10 and 11.
This weeks cardio was quite a challenge after the first 3 minutes of each exercise, I yet again questioned life and swore to be well behaved in the kitchen from now on, which seems to have magically happened.
In combination with my cardio this week, I also included some light sets of weights:
- Monday, Friday – Legs and a teeny bit of abs
Squats (20 reps of 25kg total x 2, then 15 reps of 35kg total x2)
Deadlifts (super light 15kg dumbbell – 20 reps x 3 standing on two benches, which allows you to dip lower)
Abs –25 reverse crunches x2 sets, 25 crunches x 2 sets, bicycle x 25 a side, 15 toe taps x 3 sets)
- Tuesday, Thursday – Arms and abs
Overhead dumbbell press 10kg , 3 sets of 15
Plain old bicep curls 8kg, 3 sets of 15
Tricep extention, 15kg, 2 sets of 12 reps
Tricep dips, 2 sets of 15 reps
Weighted sit ups (5kg – 3 sets of 15 reps)
Russian twists (5kg – 3 sets of 20 reps)
Leg raises (3 sets of 20 reps)
Wednesday was my retirement day from exercising, apart from my cardio. One does need a day off during the week to gather their life and thoughts. I am happy to say that I am 4.5 kg down so far in my efforts to donate a few kg to the land of unwanted fat.
This weeks main focus is a combination of lighter cardio and heavier weights. So far, my bottom is being a bit more well behaved and I am excited for the upcoming week of my next torturous workout routine and genuine struggle for air during cardio.
I hope all of you Sweaty Nettys are having a monstrous week and killing it in the gym. Summer is just around the corner! Almost time for suns out, bums out, Ladies!