Managed a very intense training session with my old trainer last night, and 30 km in 1 hour 3 minutes on the exercise bike, on interval training setting. I passed the fitness test/training session with my trainer which surprised me, as how the hell did I get back there after over a year sat on my backside to a point I could not walk without pain for months? For anyone interested, this is what he had me do in those 55 minutes.
1)10 kg medicine ball. Knees bent, squat down, pick up, hold above head and slam down on floor. Repeat 20 times.
2)5kg medicine ball ~ knees bent ~ slam down, catch and repeat 20 times
3)Get a step ~ step up and holding 4kg dumbbells, punch the air, step down ~ repeat 20 times
4)Get a step ~ one leg either side ~ step up one leg at a time, with 4kg dumbells and punch air 10 times, switch which leg goes on step first and repeat.
5)Get a step ~ squat, then jump onto it, jump back off and using the step for hands, do a pushup, then 10 x leg pulls to chest. Repeat 5 times then do again with 10 leg pulls to either side(opposite side to leg)
6)Lay on back, semi sit up, and punch higher up, 40 times, different positions.
7)Get a step, do a burpee, then jump over the step sideways, both legs together and do another burpee. Repeat until done 10 burpees.
8)Get a small gym ball and balance elbows on it. Come up onto toes, keep back up, and hold for as long as possible. Basically a plank on a gym ball.
9) 4 rounds of boxing, including having to do a burpee first, followed by hooks, jabs, ducks etc.
Few more pics from tonight, after the cycling.
