I do like this weeks schedule. Plenty to get stuck into but without ever really pushing too hard. Consistency across the week with a few rest days back to back which should help. Although you can always tweak the schedule if it helps.
Really enjoyed knowing what I needed to do for the week and felt a sense of achievement at the end. The achievable consistency suits me I think.
Really pleased to know the plan helps. It feels like the right level for you know and I’m confident if you keep hitting the targets then you’ll see improvements in your fitness. So really well done Debbie. Roll on next week.
| Exercise Bike | 5 Mins |
| Rowing | 10 Mins |
| Leg Press | 3 x 10 |
| Calf Raises – Leg Press | 3 x 10 |
| Hamstring Curl | 3 x 10 |
| Ab Crunch | 3 x 10 |
| Chest Press | 3 x 10 |
| Lat Pull down | 3 x 10 |
| Seated Row | 3 x 10 |
| Shoulder Press Machine | 3 x 10 |
| Seated Hip Abductor | 3 x 10 |
| Seated Hip Adductor | 3 x 10 |
| Cable Torso Rotation | 3 x 10 |
| Wall Sits | 2 x 30s |
| Kettlebell Swings | 2 x 15 (6kg) |
| Farmers Walk | 2 x 60s (10kg) |
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
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.
| Exercise Bike | 5 Mins |
| Rowing | 10 Mins |
| Leg Press | 3 x 10 |
| Calf Raises – Leg Press | 3 x 10 |
| Hamstring Curl | 3 x 10 |
| Ab Crunch | 3 x 10 |
| Chest Press | 3 x 10 |
| Lat Pull down | 3 x 10 |
| Seated Row | 3 x 10 |
| Shoulder Press Machine | 3 x 10 |
| Seated Hip Abductor | 3 x 10 |
| Seated Hip Adductor | 3 x 10 |
| Cable Torso Rotation | 3 x 10 |
| Wall Sits | 2 x 30s |
| Kettlebell Swings | 2 x 15 (6kg) |
| Farmers Walk | 2 x 60s (10kg) |
Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
0 mins @ RPE 0-1
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
60 Mins @ Easy Pace (RPE: 2-5)
60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.
