Exercise Week 20
cd-sundayg Rest Day
cd-mondayg Weights +20min Exercise Bike +Kathy Smith Core Workout DVD & Stretch
cd-tuesdayg 20min HIIT MA_running plan (Wk 1 Day 1)
cd-wednesdayg Weights (added calf raises with 25kg)
cd-thursdayg 20min HIIT (Wk 1 Day 3)
cd-fridayg Rest Day
cd-saturdayg Weights (continued with calf raises +added 20kg to the fitball squats)

For the time being my weights workout consists of:

  • 5 min warmup on treadmill or elliptical trainer
  • Leg Press: 3 sets of 10 reps @ 60kg
  • Lat Pull Down: 3 sets of 10 reps @ 30kg
  • Shoulder Press: 3 sets of 10 reps @ 9kg (my weakest area)
  • Chest Press: 3 sets of 10 reps @ 18kg
  • Cable Row Pulls: 3 sets of 10 reps @ 28kg
  • FitBall Squats 3 sets of 20 with 10kg weight in each hand
  • Core training: Hover on ball until fatigue
  • Back extensions until fatigue
  • Stretching
  • Cardio Blast 5min on treadmill or elliptical trainer

** HIIT Running plan = (see image)

running plan

click for larger image