Week Three
May 15 - 21
Monday - Yoga class
Tuesday - Gym - Cardio
Wednesday - Gym - Testing - The 45
Thursday - Rest day
Friday - Yoga class
Saturday - Hockey cancelled
Gym - Testing measurements and photos
Every morning 15 minutes of yoga
Every morning 15 minutes of yoga
Last year my fitness testing involved The 45 - a hideous set of exercises named because you did 45 of each and had to complete them all under 45 minutes!
Starting with a 500m run, kettle bell lefts, horizontal row, kettle bell swings, press ups, 1km on bike, flys kneeling on a bench, reverse lunges, 500m on the rower, 90 Swiss Ball roll outs - legs straight finishing up with another 500m run.
I had only done this a couple of times since the 2016 challenge but as I am in the Maintenance section we figured I had to do it again as a comparison test. I had to really push myself as by the end of 2016 challenge I was using reasonably heavy weights. The last 500m run was tough but it felt good when I finished.
The 45
Run 500m - 2 mins 47 secs (2.39)
KB Squats - 3 sets of 15 @ 20kg, 20kg, 24kg
Prone grip row - 3 sets of 15 @ 7kg
Row 500m - 2 mins 27 secs (2.16)
Press Ups - 3 sets 15
DB Reverse Lunges - 2 sets 15 each leg @ 10kg dumbells
Kneeling DB Lat Raise 3 sets 15 @ 5kg
Cycle 1000m 2 mins 02 secs (2.01)
KB Front Swing - 3 sets of 15 @ 16kg
SB Hold and Roll on Feet - 90
Run 500m 2 mins 59 secs (2.57) The brackets indicate the times at the end of 2016
challenge. End of 2016 Challenge: 31.16 minutes
Start of 2017 Challenge: 32.10 minutes
The 45
Run 500m - 2 mins 47 secs (2.39)
KB Squats - 3 sets of 15 @ 20kg, 20kg, 24kg
Prone grip row - 3 sets of 15 @ 7kg
Row 500m - 2 mins 27 secs (2.16)
Press Ups - 3 sets 15
DB Reverse Lunges - 2 sets 15 each leg @ 10kg dumbells
Kneeling DB Lat Raise 3 sets 15 @ 5kg
Cycle 1000m 2 mins 02 secs (2.01)
KB Front Swing - 3 sets of 15 @ 16kg
SB Hold and Roll on Feet - 90
Run 500m 2 mins 59 secs (2.57) The brackets indicate the times at the end of 2016
challenge. End of 2016 Challenge: 31.16 minutes
Start of 2017 Challenge: 32.10 minutes
BP:133/87 RHR 72
Chapter Three 20Week Challenge: Advised us of the June4By4 so I needed to start thinking of new activities to do and eat! As I did the Adventure category last year, It was going to be a bit trickier to come up with something different. Foods would also be a challenge as I have tried a diverse range of foods in my time! But I know the Asian Supermarket will have something!
We were also asked to submit our Vision Board: I enjoyed doing that as it also involved the Moggies. Mr Tabs helped create this too! It included my word for the challenge - Calm.
We were also asked to submit our Vision Board: I enjoyed doing that as it also involved the Moggies. Mr Tabs helped create this too! It included my word for the challenge - Calm.
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