Choose Day👇

So I’ve put lots of gym work in. See how you get on. Watch the tutorials if unsure. It can be unnerving at first in the gym but everyone is doing their own thing and not interested in anyone else. I’ve put a lot in there but hopefully you find the cross training is ok and doesn’t cause any pain, or little pain. If everything settles down the perhaps try a run Saturday. I’ve been hitting the gym hard for 2 months now, racking up 150 training pts per week and just upped my running the twice a week again. But feel like my fitness (albeit not my speed) has stayed with me.

Coach Simon🍊

110 POINTS TARGET

MONDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

All done ✔️ definitely know you have done a work out after the stair climbs 🥵tad on the hard side for first 10 mins so had to reduce the difficulty but felt good once completed.
Great work Dan. Yeah they are tough right. I currently do them on level 10, Jax is between 6-8, so finding what’s right for you and then slowly adding to it. I like tracking the number of flights I’ve climbed so I have targets. Got a PB of 230 odd last week, but that did take me 50 mins 🤯 But the benefit is you get the combination of cardio and strength from that, hence why it’s worth extra points. And hopefully you found it wasn’t painful as well.

Coach Simon 🍊
22 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

spin-class

30 Mins Solo Spin

10 POINTS

Completed today Thursday. Did arms and core this morning first thing which was great as pretty quiet so gave me time to use everything and eventually found the ab crunch machine or there version. Really enjoyed this session. Just got back this Evening and did 30 mins on the cross trainer as no bikes available. 😊
Well done Dan. Double gym day, love that and glad you enjoyed it too. Elliptical is a good switch out for the bike. I think I’ve seen some people use the bikes in the studio before when there isn’t a class on, so that could be an option. But 30 mins elliptical is pretty much as good as the bike, so that’s cool.

Coach Simon 🍊
20 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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All done ✔️ did feel it in my left leg today especially the walking lunges but I suppose the saying is true of no pain no gain 😊.
To some degree yes. But also if it’s a niggle injury we want to be careful. Lunges are the one exercise that can be tricky. I would say skip them for now and just replace with something else. I had the same issue myself this week adding lunges back into my routine and felt a bit of discomfort. So I think until we are happy the injury is gone, lunges should probably be ditched. If you need a suggestion for an alternative exercise just ask. But well done Dan for getting back in the gym.

Coach Simon 🍊
10 Points

SATURDAY

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pett-xc

60 Mins Run

18 POINTS

First run in 10 days, 25 mins at WU pace. Kept it at the pace and time as discomfort still with pain every time my left foot hits the ground it then shoots up from the left side of the knee up through the thigh. Much better than my last run from Horntye after cutting it short as it hurt on the walk home and into the evening. Just aches a bit now so taking the positive from that and that it was great to get out and run even though tortoise pace 😊
That’s progress, but still frustrating. Well done for not forcing it though. If you can do the Cross Training without that pain then hopefully you will maintain some decent fitness. What’s your work posture like? Most of my problems stem from poor posture at my desk. So perhaps something to think about. That said, I still have bad desk posture, writing this now slouched in my office chair 🤦‍♂️

Coach Simon 🍊
8 Points

SUNDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

spin-class

30 Mins Solo Spin

10 POINTS

All done 😊 + if you could send over an alternative to the walking lunges pls that would be great. Well done on 60 mins on the stairs climbs they are an absolute 🥵
Great work Dan. Some nice variety in there. Yeah the Stair Climber is great. Finding the right level for you helps. I have it on level 10 at the moment. Have you tried the Booty Builder yet, it’s just round the corner, far left section of the gym upstairs. It’s in the plan for later in the week but you could use it twice. Watch the video first and getting the setup right and getting into the correct position is a bit tricky, but once you get the hang of it, it’s a great machine. So many of my problems stem from weak glutes, and that machine will change that. I started on the bottom weight (10kg) but am now progressing up to 40kg, so it shows if we stick with the S&C we will get stronger.

Coach Simon 🍊
28 Points