The days you do the sessions are not really that important. Ideally we would like an easy day after a hard day, but I appreciate that’s not always possible. So if you do need to move things around, let me know. The Spin class could be swapped other forms of cross training like, rowing, elliptical or swimming. So let me know what you prefer. From a time perspective a spin session is probably the best option though. You could also swap the S&C out for a circuits class if you prefer.
Wow a whole week completed to plan. Very proud of myself and feeling ready for the next week
It feels good right? And that’s why we do it. PBs are a bonus, it’s that feeling of self pride which trumps everything else. Remember that and use if as motivation. This was a brilliant week. Really pleased. Awesome work Jo!!
60 Mins @ Varied Intensity (RPE: 3-9)
A great way to get the heart pumping to some banging tunes. Have fun 😁
10 Mins WU @ Easy Pace RPE: 3
20 x 60 Seconds @ Fast Pace RPE: 9
(60 Second Recoveries)
10 Mins CD @ Easy Pace RPE: 3
Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!
60 Mins @ Easy Pace (RPE: 3)
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
| Exercise Bike | 10 Mins |
| Leg Press | 2 x 12 (80) |
| Chest Press | 2 x 10 (20) |
| Lat Pull down | 2 x 12 (30) |
| Ab Crunch | 2 x 10 (20) |
| KettleBell Swings | 2 x 12 (12) |
| Split Squat | 2 x 10 |
| Cable Torso Rotation | 2 x 12 (7.5) |
| Hamstring Curls | 2 x 10 (20) |
| Plank | 2 x 30s |
| Tricep Dips Dumbbells | 2 x 10 (5) |
| Seated Row | 2 x 12 (40) |
| Goblet Squat | 2 x 10 (5) |
| Calf Raises | 2 x 10 (5) |
| Dead Hang | 90s |
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
110 Mins @ Easy Pace (RPE: 3)
Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.
