StrydomFitness A few weeks ago I have changed my training routine. I used to rest on a Monday, due to family, work and house chores. The last 4 weeks I am resting on a Thursday, and the change is amazing. I have much more energy to do my runs over weekend, which I am grateful for because I only have time to run over weekends. So yesterday I did stair runs and this morning when I woke up for my Monday workout my body was so sore. Especially my calves! I literally thought of every excuse not to do the workout. My training buddy send me a text when my alarm went of,cancelling, not making it easy for me to get up.
But I did! I felt good while I was doing the workout, my calves did not get any better during the session (and still is very sore!)
Workout:
Warm up: 10 min light jog or bicycle
cardio and tabata:
- 3 minutes steps
- Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.
20 seconds: mountain climbers
10 seconds: rest
Repeat 8 times. (all 20 seconds intervals you do mountain climbers and on the 10 seconds rest )
- 3 minutes rope jump
- Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.
20 seconds: high knees
10 seconds: rest
- 3 min shuttle runs
- Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.
20 seconds: jumping jacks
10 seconds: rest
- 3 minutes steps
- Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.
20 seconds: jump lunges
10 seconds: rest
- 3 minutes jump rope
- Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.
20 seconds: shoulder press
10 seconds: rest
- 3 minutes shuttle runs
- Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.
20 seconds: cross body mountain climbers
10 seconds: rest
ABS:
20 x bicycle
20 x double crunches
20 x crunches
30 sec elbow plank
Repeat 3 times.
Enjoy this workout!
Looking forward to next Monday.
