non run day and the weather is great tooo huh!

Well I made two blogs a mag cover thanks Paul you made me smile

and Chris m's blog again thanks Chris, that incident you had today this morning on the mill well it made me laugh ROFL Laugh allot thanks for the laugh and I hope you butt is okay as having a sore butt is not good and I am sorry I laughed so much but then I am not ROFL.

Then I had a busy day at work, racing around delivering things that were a bit last minute but that's work for you..... I am not sure I am going to do much today may go out on the bike get my adrenaline kick.....

Also I should get my blood results later today one way I am hoping it shows something and another I hope it isnt anything I cant fix ??

Again a not so good day, I dont like being a moaning ol' bag either..... but I had to cancel the hotel and sort out the registration to defer my number for next years marathon which made me feel horrid worst time ever, this seems to be worse for me than ever :( 

UPDATE 

Morning Core work 15 mins with powerplate urghhh shakey shakey ha ha 

afternoon 

30 mins pilates woohooo

 core work again but on swiss ball

stretch

off the the gym for an hour tops ; 

30 mins medium-hard work on the xtrainer upto and around levle 7

30mins of intervals xtrainer

1 min hard level 10 fast   h/r  165 bpm

1min med level 6 medium effort h/r 130bpm

COUNTING Calories upto now 936 cals used

Dylan was at golf well driving range whilst i was at the gym, hes so grown up now, and I know the owner which is good, they keep an eye on him etc....  

Then Paul surprised me by ringing me up and suggesting I go out on my Motorbike whilst he does some tractor work with Dylan woohoooo..... After picking Dylan up I was in a pretty bad mood as some people just don't add up !     so the bike was the best thing for me.

I researched the calories used whilst riding a motorbike hard...well I prob burnt about 600 calories at least (thats me being conservative) as I was out for over 2 hours and rode it pretty hard, cheesy grin, I didnt realize I was on the bike for so long I really didnt, I was enjoying myself and the relief it provided mentally was great, although my arms are paying now for the physical effort of climbing all over a 600cc superbike is pretty demanding but hey I am tired but a bit more happy. :-)

so at least 1400 calories just for exercise and I left out the power plate they reckon you can burn 100 calories in 10 mins I dont count power plate calories, although 10 mins gets you a bit sweaty :-O its harder work than you realize

:-)

My day started really very early I didnt sleep much last night so it started at 12.00am !

I stayed up watching films as I couldnt sleep well its was the sublime Jean-Claude Van Damme my fav actor even now hes allot older I still think highly of him, although his actual acting is somewhat to be desired in some of his films....and he can act but some of the films are so cheap and crap but I still watch them LOL.

Ha ha I also like Ross Kemp but not as much, and who doesnt like brad pitt ha ha not me LOL, I have a friend who is a damn good lookalike of brad pitt he gets paid a hell of alot of money for it too, hence the reason that would be weird me liking that actor, although I wouldnt deny he is good looking. ;-O

okay enough I think I am typing on zero energy so I am blah blah blah'ing.

I think this  morning was my worst morning of waking up, I still went out on the motorbike as it was dry, I wanted to go the gym do some core work and a little xtrainer but I forgot my trainers LOL sleep I need sleep so this put me in a worse mood, I just did a hell of alot of core work and stretching. Off out on the motorbike again, my running Club Southport Waterloo ac had a 4 mile race in Southport, so I went to watch the end of that.

I saw my coach running now hes in his late 60's and he hasnt raced for 3 years due to all sorts of problems I think on the personal side. Anyway it was good to see him and my neighbour Karen she looks like shes in her late 40's but shes in her late 50's or older ha ha I hope I look that good at her age.

Then it was home and a nap.... as I have been shockingly snappy even to the gym staff I think I was a bit off oooops.... I also saw my original physio and I was off with her too ouchie eh!  I am a nightmare to live with or be around at the moment I know that .....

I will do some pilates later and powerplate.

Just having a very large coffee.... as Chris M, I really cant be bothered going to Nero's I know me but thats the way I feel, and I am having two boiled but runny eggs I am trying to eat more protein good protein to mend my muscles :(

I so need to run it keeps me sane.... when I cant run I'm not the same person Honest I really dont cope well with everyday stuff even.

Okay with this weather I will see no bunny rabbits in the woods on my walk later please stop raining I need to see bunny rabbits at easter :-) 

16.5 mile bike ride with Paul which was okay, I get stressed I wasnt once out of breathe lol 

I also did for the 1st time a yoga class, apparently this lady is awesome and she was....

She's Russian omg it was hard work 1 hour 10 mins of yoga Russian style........ and we did legs mostly ouchie ouchie, and I am going to stick at this apparently Giggsy the footplayer does Yoga 4 x a week wow so thats his secret hey LOL

Feeling a little brighter today bit more energy :) 

I am putting miles in today, but it was walking.... up a mountain of 2600ft 

PHoto top of the mountain Nice Views eh!  IM on the left Me, Dylan, Dean, Paul, my Sister Sharon with red Jacket, Mark took the picture my brother in law

Paul and I  went to the lakes with my Sister Sharon and her husband Mark and their son Dean who is the same age as my son Dylan..... we did an old walk I wanted to do last year, I actually ran up this mountain the hard route which is longer and harder.

We walked the tourist route although still hard, it was harder on your legs more direct, 3.5 miles up to 2600ft.  The Old Man of Coniston walk.   the weather was dry but the clouds were low so at about 1500ft it was misty..... and damp and very windy. but we got up there and the whole walk took 3hrs 25 mins.

Ha ha I fell on my rear end on the way down luckily on some moss, but as the ground was so wet I slipped on the moss so in away it was my own fault for going on the mossy bank ha ha.

I saw three fell runners running up and down the mountain I was green with envy and frustrated for the moments they passed.

We all got to the top and back down which was pretty hard going for the 2 kids and I thought they did great as the weather wasnt so great.

Oh and anyone whom is friends with me on facebook over the weekend please ignore rude comments etc, my Husband Paul kept high jacking my facebook and putting rude comments about batteries and things it was funny I suppose and he did try so hard to cheer me up all weekend.

I had a great day out, thoroughly exhausted and now in need of a hot bath :) 

Ran 2miles through trails, sandy trails and more sandy trails with my son Dylan, to get him a bit fitter...... 10 min pace not bad eh! well Done Dylan.

Then Dylan cycled whilst I ran at 8-9min pace snail pace or what, was windy though, my hip held out.

ran 5 miles

Total for the day is 7

and 3 pull ups  YES

3 Pull ups BURT eat my shorts wooohooooo

No run day I am seeing my physio early this afternoon.

UPDATE:  Well..... I did see the physio, if no improvement by 3 weeks then its an MRI Scan OMG I cant believe this urghhhhH!

SO I ran anyway...... did core work 1st.

I ran on a soft playing field whilst my son did Footy training on the field next to me.

I did figure of 8eights on the field and the long straight in the middle was 6 min pace, I just concentrated on  goof dorm ha ha good form, (did that 4 Burt LOL)  oh and it ended up being 1 mile 6 min pace, and the 2.5 miles at 7.30/8min pace woohooo, my leg/hip was alright tooo. lets see the repercussions tomorrow morning eh :)

Dr's bloods were confusing I am waiting for an appointment now this Friday...

To enable me to challenge myself whilst recovering from yet my 3rd injury with the same hip in no less than 12 months..... I am going to do these two challenges... I will probably end up looking like a muscle man but hey I seem to put muscle on without doing any strength work ha ha

http://twentypullups.com/

http://hundredpushups.com/index.html

http://www.twohundredsitups.com/index.html 

All 3 are  6 weeks programmes I will still keep up with the core work every day and running every other day too.

so the key is to do the challenges on mon/wed/fridays and run on  Mon/Wed/Friday/Sunday   with xtraining on Tuesday/Thursday's

I am starting on week -1 on the pull ups this week and then next week I will start both programmes together..... as I have only just completed 3 pull ups yesterday!

If anyone wants to join me let me know and the challenge will commence Next Monday      wooohooo :) 

I will post a piccie of before and the end result tooo at the end of course  ha ha that should be fun.

level 5 xtrainer 10 mins

0.5 mile or 800ms on the mill gradient 1% 8 min pace jog 

stretch

800 6 min pace  3mins

1min rest

800 5.55 pace     2.55min

1 min rest

800                     2.54mins

800ms jog 8 min pace

stretch xtrainer level 6 warm down 10 mins

stretch.

Leg/hip not bad didnt feel it at these paces, its the longer slower runs I feel it!

Happy Bunny!

The Test for Tomorrow Folks

 PULL UPS

To perform the test, simply execute as many consecutive good-form pull-ups as you can. If you can't do even one that's okay too. After you have done as many pull-ups as you can make a note how many pull-ups you were able to perform.

I am going to do the pulls up with your palm facing your face :)

If you managed at least 3 pull-ups you can start the program from week 1.

PUSH UPS

initial test: the road to one hundred push ups
AGE < 40 YEARS 40 - 55 YEARS > 55 YEARS
RANK * number of pushups performed
1            0 - 5            0 - 5                       0 - 5
2            6 - 14           6 - 12                   6 - 10
3            15 - 29        13 - 24                 11 - 19
4            30 - 49        25 - 44                 20 - 34
5            50 - 99        45 - 74                 35 - 64
6          100 - 150      75 - 124               65 - 99
7          150 & above 125 & above 100 & above

To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your strength gains!

I will do the sit ups but its the same again as many as you can do in one go no stopping

 SIT UP TEST

Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test

6.30am wake up omg and went the gym me yes MOI! I got up early and went the gym ha ha.

30 mins xtrainer intervals 5 mins warm up

5mins hard

1min recovery

2mins hard

1min recovery

2mins hard

1min recovery

2 mins hard

1min easy

2mins hard 1min easy, 2mins hard 1 min easy kept doing this until 26 mins then 3mins very hard  1min easy.

I did weigths easy light legs, quads, hammy, and side machines too LOL again me weights I dont do weights I get to muscular oh well gotta get stronger.

Core work bridge etc plank swiss ball

single leg squats on wobble board

single leg squat to small jump :-O

and Finally swiss ball I balanced kneeling for 60 secs ha 3 weeks of doing this and finally got good at it :-)

Stretch streeeetch streeeetch some more.  

and off to work woohooo its really busy so ramped up to get it done :)

I promised Dylan after yesterdays golf'ing that I would play football with him do some training.

I forgot yesterday I took Dylan to the driving range and went on the par3 all free of course ha thats what you get when you know people.

Well I beat Dylan by one 1 ONE his lessons are doing him good, I on the other hand well its hit and miss as I have never had lessons but its okay not something I enjoy Golf but I do it to keep Dylan happy. He wanted to play again today so my get out card was kick about on the local fields of Soccer for you American's.

I wore my garmin, I did a bit of running up and down the hip was fine and dandy and we did just under 1mile so I jogged abit to make up the mile ha ha. 

Well off to the accountant on the motorbike with Dylan it was sunny very warm and dry so nice day for it....

rush rush rush it was this afternoon after that huh but happy days.

:-)

No bunny rabbits :( 

Sat- I did 1hr 15 mins Yoga Russian Style ha ha.

sit ups 65

pull ups 4

push ups 20

EAT MY SHORTS BURT DUDE yes ha ha

training starts monday

Allie if you only did none then you have to try and do 1 the rest trying to do 5 reps of one. and do this on the Mon/Wed/Fri this week.

15 mins xtrainer level 5 

5.5 miles running the sun was out had is hat on so I thought I would join him nice route I used to do in the mornings, average pace 7.30/7.45  felt okay, had to stop twice just to stretch a bit make sure !

15 mins xtrainer level 5.

Core work....... medicine ball sit ups did these instead of the 200 training, although I did

20 with med ball

20 without

20 with

then the bridge one legged each leg with swiss ball, this one is hard but I got the hang of it.

plank on swiss ball, 30 secs into swiss ball crunches then rest and repeated.

bridge two legged on swiss ball but with 20 up and downs ha ha this looks funny lol :O

swiss ball kneel and balance for as long as possible. 1min 30 secs

new record 2mins 33 secs

Then did some hammy and quad weight machines and some side weight machines.

Took Dylan with his friend to the driving and par 3 golf again oh my, so I headed out on the bike for an hour the motorized one that'll be another 250 cals he he

I hope everyone did their training........

I did the level 1 of the pull ups

and level 3 push ups now I feel sore already  

discombobulate...

 Honestly why such a fumbling foolish word but

it's so funny

it's confusing !

Are you ready for this, its too good to miss, come enjoy my paaarrrrtyyyy ! LOL

I am really enjoying these xtraining workout's the weights etc..... I am enjoying yes me:)

I put 6 vo2 max miles, as I did the equivalent of 6 x 1 mile reps on the xtrainer

•   5mins warm up
• 1/ level 8 at 165 rpm for 6 mins oh my it felt like a mile rep h/r 170
•        3 mins level 5 recovery h/r down to 125
• 2/ level 8 at 165 rpm for 6 mins h/r 172
•        3 mins level 5
• 3/ level 8 at 165 rpm for 6 mins  h/r 173
•        3 mins  level 5 h/r 130
• 4/ level 8 at 165 rpm for 6 mins  h/r 177
•        3 mins level 5 h/r 122 ? dont know why it got lower ha ha
• 5/ level 8 at 165 rpm for 6 mins  h/r 176
•        3 mins recovery Im really feeling it this is so like mile reps its untrue!
• 6/ level 8 at 170 rpm for 6 mins  h/r 181 kicked butt on this one oh yeah!

3 mins level 3 warm down IM busted :-O

Weights Legs- machines did one legged and two legged also did the side things 2x 1 legged and the 2 more two legged.

Oh my my legs are feeling the burn.

Core work, bridge one legged 15 secs each one x 3

CHALLENGE TRAINING:

Press ups I didnt do the plan ooops I was pumped so I did 4 x 10 press ups fifth set 14 oooh the burn baby ....

Sit ups- again I am pumped today so

20 sit ups

15 sit ups with medicine ballI think its about 8lb ball ! blooming weight is rubbed off lol

25 sit ups

20 sit ups med ball

25 sit ups.

More core work two legged bridge.

swiss ball 3mins yes kneeling on the swiss ball balancing for 3 mins oh yeah :)

Some advanced pilates hips exercises

Pulls ups I will do later at home, I am so not doing my pull ups in the gym I would just keep laughing like a silly girl ha ha !

Sweat rating on the xtrainer was Dripping omg I had a shower or I looked like I had !

an hour on the M/bike :-)

UpDATE

Pull ups. oh my word !      

Im still on week 1 day 1  and cant do that yet ! should be 2,1,1,2,3 !

2 pull ups

1 pull up

1 pull up

1 pull up

2 pull ups

5 Mins xtrainer level 5 warm up 

stretches

Kick backs on the swiss ball

6 miles went out easy and picked the pace up over the last 3 miles.

40 mins 44 secs overall pace 6.45min pace, but it was more like 7.30 n the way out and 6.30 on the way back, lung worker. I am made up with this my hip was fine too, but the hamstring was slightly week afterwards.

15 mins xtrainer level 6

core work..... swiss ball

knelt on the swiss ball balancing   I did reps of this with a 30 secs rest as follows

30secs ....1min.......2mins.......2.30 mins..... 3mins 33 secs for the last one and I was shaking oh yeah shakey.... I really felt the inner core working really hard on the last one and it took allot of concentration.

Oh my I took a phone call during the 2.30mins one ha ha I was okay for the last 30 secs then I fell off laughing down the ball.... Why did I take the call eh! lol.

Bridge core work advanced kick backs.

bridge one legged on the swiss ball did reps again

Did the squats on the wobbly ball thing

did some 1kg med ball work on the wobbly ball thing.

Did the one legged plank on the swiss ball into plank ball squats basically you roll the swiss ball under neath you its hard work I did 10 reps then plank again then rest 30 secs repeat 3 times.

I was made up with this one as some guy was having a personal PT train him and he wasnt fat or anything but he was moaning like hell about doing these he compeleted 3 the pt trainer said you need a really strong core to do these theyre great just concentrate you can do them........ ha ha ha he was moaning about them so much and there was me quiet as a mouse in the corner doing me own thing LOL  

Did one more swiss ball balance of 2 mins with my arms out in front I did torso twists to each side 2 on each side then I held and then...... which is all I wanted to do honestly the pt trainer started pulling faces at me in the mirror then said he was going to push me off so I fell off laughing ha ha ha....... ;-)

stretched out  Happy Dayz 

10 mins xtrainer level 6

1 mile warm up 8mins

did 3 x 800ms reps on the sweatmill!

at 5.30min pace

on the fourth one I was 1 min into it and I felt my hammy getting tighter so I stopped....nothing worth any more injuries!.

did stretching for 15 mins then did some core work exercises one legged bridge etc....got a bit fed up the sun had his hat on.... so I went out on my motorbike and it was lovely the roads were sticky but their was allot of traffic.

Did some more core work when I got home

Chris M set me a challenge standing on a swiss ball here is the video link

http://www.youtube.com/watch?v=0vTYaQM1W84 

and no I did not do the dance at the end but I was very happy I did 5 secs ha ha it was at home though as it took me about 10 goes.......

I went out for a cheeky drink only one and that was me drunk ooopsy daisy I was with my sister so it ended up being a few more than one but hey I still got an early night ha ha :-)

No miles, NO trials and no Yoga, I didnt make it....... I was tired from cheeky drinks I had last night ha ha ha.....

although by the afternoon I was up for a nice motorbike ride..... 3 hours. Southport Croston Chorley.... Wigan, Parbold, Mawdsley, Southport and was a really nice sunny day with some great roads loved it !

Anyways, its great in the country side but I hit Southport on the way back and I had 2 near missed on my bike why do people refuse to even look for motorbikes so here is my link to show you how you would notice us if you needed to ha ha

http://www.youtube.com/watch?v=Ns-CpxNsA3k&NR=1

So please people look for riders ! we are quite vulnerable as we dont have a hunk of metal around us..... if I drop my bike at 25mph it would most prob be a right mess and cost about £4000 to fix.... and then any faster or if I hit your car I would break bones or even die!  but I was okay today I handled the swerve perfect stupid pedestrian! and idiot car driver.... pulled out on me on a roundabout it was so close.... In England we have roundabouts circular things well you give way to the right once your on the roundabout its pretty much your right of way, unless your a stupid person, whether your on a bike or in a car or a cyclist ! stick to the road rules ..... ahhhhhh :-O  ok Rant over :)

6 Miles easy nice weather :)

Spa day with my Friend Tracy, she isnt sporty in the slightest, and i was warned I am not allowed near the gym even when she had her treatment I actually rested.... it took me ages to get the relax mode going......  I had 15 mins in the sauna sweating it all out my anxiety I just dont rest well. then a tepid shower then another 15 mins sauna sure your supposed to have 10 mins in but you know me always breaking rules, also I kept putting more water on the hot coals ha ha  2 men joined me and another woman they lasted 5 mins ( I was like yeah you wusses) so then I went for a lay down in the relax room, just 45 mins or so gone and her treatment will be over in another 45 mins. i think I may have fallen asleep not sure. anyways I think......  Okay I think I broke the steam room it woulnt work ! 

 And I broke the latch on the ladies shower door. but tracy broke hers too !  

I may have overdone on the sauna but I had drunk loads of water too as well, I was constantly going the toilet well at least i knew I was 100% hydrated eh!

Went for our lunch, then it was my massage and a swim we only did gentle swimming not even I was up for anything more I was mellowed...... jacuzzi  I think I broke this, it timed out and I kept pressing the button but it would only work if I kept my finger on it oooops  and I went for an amazon cold shower I did this  a few times Tracy thought I was nuts but I wanted to wake myself up a little.

I think I broke the tap too in the toilets, it wouldnt turn ! then someone came in and it came off in their hand..... I turned around and said to Tracy that wasnt me see it wasnt me LOL what is going on the spa is falling apart !   in the relax room the little lights beside you so you can read a book as its a low light room, well mine wouldnt work so I fiddled and the light came off in my hand OMG ha ha ;-O 

My shoulders are still killing me ahhhhh well thats me day pretty much no run no pullups etc wanna just sleep a bit more :)  sorry guys  

No miles 30 mins xtrainer level 6, middle bit of 10 mins at level 7 oh dear I checked my h/r at the end it was only at 120 ha ha not really a work out then!

 weights for quads and hammies

core work.  

swiss ball 7mins 30 secs  wooooohooo new record  all balancing is with arms crossed across my chest :)

so I did another 2.30mins on it

then another 3mins on it

then I decided to hold a medicine ball out in front both hands and twist from side to side slowly on the swiss ball!   did 3 sets of 10 

then I did my bicep curls light dumbbells on the swiss ball 3 sets of 15

again dumbbell delt/lateral raise (mind I dont really need to do this my delts are showing already ha ha )

bridge plank one legged swiss ball...

stretches stretches

bike ride with the husband in the evening he needs to get fitter I find cycling extremely boring and more so as Im not being big headed but its boring cycling slow but Im trying to help him get fitter so :-O  and it will help me too I suppose I just get bored and I can talk to him but he's a bit outta puff so I dont bother.......

Motorbike ride hey hey hey.... I was a good samaritan today not as good as Kim MD I didnt push a wheelchair whilst running but I did push a car out of the by-pass it was broke down in the middle of the by-pass and everyone just watched as the car just sat there the man looked pretty oldish and tried to push it on his own but needed someone to stear, I just jumped off the bike omg got me keys though and ran over and then some other people came over after me to help and we pushed the car on to the grass verge..... I couldnt have gone turned to the road I wanted to anyway he was right in my way and bike was starting to get hot so I had to turn it off anyways..... but I did stare at a truck that seemed to edge very close to my bike ha ha the evil eye and they stopped  :-O  

Ate too much chocolate last night so my punishment is this

6-9 miles slow if my hip copes 9 miles 1hr 9 mins 58 secs 

30 mins xtrainer at least..... 25 mins total for warm up and down 

Swiss ball punishment   oh the joy punishment it was, i did numerous                                                                       balancing acts inc the med ball twist 

push, pull, sit up challenge training omg  

so far did the push ups but it was 10,15,15,10,18

Sit ups 20, 15 with med ball, 20, 10 with med ball and died my abs were already still sore so I didnt want to push my luck!  

core work  oh yeah you know the run through plank,bridge one legged, etc etc swiss ball 

2hrs 45 mins training solid omg IM tired did I burn those chocolates off ???? 

PUll ups later in my own home with shorts and crop on not naked like BURT ! 

 before all this well I heard Burt..   has a  Thing ;-O for cacti now that is weird but Im glad he was fully clothed in this picture :-O

gym workout 

3 min intervals on xtrainer level 9 and 10 

hard puke session did 30 mins of this with 1 min recovery between each 3 min interval. 

last interval pushed to the max for 6 mins!

core

press up pullup sit up training

9 in 1hr 8

2 hours  20 mins at the gym ! 

1hour of intervals xtrainer

6mins at level 9 with 2.30mins rest omg puke session I really wanted to puke today so thats pretty darn good got my bp upto 182 bpm.

10 mins boxing skipping but doing two hops on each leg then swopping this is great to strengthen the small muscles in the feet and ankles ! :)

press ups

17 then rest

15 then rest

18

15

20 oh yeah I hit 20 woohooo

Sit ups holy cow these came pretty good

25 with med ball, 25 without, 25 with, 30 without......40 with med ball chucked it on the floor and carried on to do 50 in total wooohooo baby yeah wittish ! ;)

stretching........

core work swiss ball omg I totally did the plank with a swiss ball and med ball yeah get me.

swiss ball balance russian twist 3 sets of 10. balanced on swiss ball for my lateral raises and dumbell curls.

Bridge with swiss ball one legged raises  and swiss ball hip opener !

4.5 miles with 1 mile of 50 metre intervals 

50 ms fast

25 ms jogging !

overall time  7.45 pace

35mins 9 secs

1 hour 45 mins of cardio !

5.5 miles easy progressed to a faster pace for the last 1.5 miles though just couldnt resist... recovery run eh!

xtrainer 10 mins warm down

core work.

swiss ball hey hey new record 10 mins wooohoooo I high fived myself lol

swiss and med ball plank 3 sets of 1 min

one legged bridge

lunge jumps explosive lunges !

explosive one legged squats !

recovery day so thats it except for physio .... she is impressed with my improvement allot and the bike is causing the problems the motorbike has caused some problems with my psoas  muscle she released that ouchie ouch ouch 

and my hammy it was so tight and she massaged it really deep ouchie ouchie ouchie ouch ouch  

10 mins warm up xtrainer easy........

4 x 1 mile reps on the sweatmill 6 min pace 6mins wooohoo did a 4 min recovery to make sure everything was okay!

they felt great I could have done more but didnt, felt easier than the 6 min reps Ive been doing to replicate them on the xtrainer so those xtrainer puke session really worked eh!

10 mins warm down on xtrainer

10 mins boxing skipping hops

press ups

18,15,18,16,20   oh yeah

sit ups

30,30,30,30,50

not done pull ups!! only did once this week mmmmm I know Im gonna do them honest !

Core work swiss ball

did 2 sets of 1 min swiss ball plank med ball.

reps on the swiss ball one legged bridge and Im done in tired shattered knackered and in need of a hot bath foooooood  some foooooood but all good healthy fooooooood mmmmmmmmm fooooood oh :)