Nearly half way through Best Body Bootcamp already. This week saw a new phase of the program begin with new workouts which were pretty intense!
I kicked off the week with strength workout A which focused on timed cicuits and pull muscle groups (biceps, hamstrings back). The workout had 2 mini circuits of 3 exercises, and you had to do as many rounds as possible in 12 minutes of each circuit. I managed 4 rounds of both mini circuits in just over 24 minutes. This wasn’t a long workout but it was still pretty intense, I actually really enjoyed doing a strength workout in a different format for a change. I followed this up with interval workout A which I did on the treadmill. I jogged 5 mins to warm up then did 30 secs at 10.5, 30 at 12.5 and 30 at 9.5 repeated 7 times and then a 5 min cool down jog. I did 2.07 miles. I love these tough interval sessions, they hurt during the time but you feel great after!
I also did my plank a day and had my daily juice too.
On Tuesday I headed back to the gym for interval workout B which I decided to do on the bike and later regretted, my legs were super tired and sore from the weight session yesterday and I found this workout extremely challenging for my tired heavy legs! I warmed up easily for 5 mins on level 2, then pushed the pace on level 4 for 5 mins, recovered on level 3 for 3 minutes, pushed the pace on level 4 for 7 minutes, recovered 3 mins, pushed the pace for 10 minutes on level 4, and gradually cooled down to level 2 for 7 minutes. This made 40 minutes total and I did 11.5 miles, the increasing length of the tempo intervals made this a real challenge, and I was really feeling it in the legs. I followed this up with the core workout which was 10 minutes alternating between 2 core moves using the swiss ball, 40 secs of each and 20 secs rest for 5 rounds of each. That burned like hell!
I’ve been eating loads of hippie/buddha bowls lately. I’m just craving really big nutrient dense salads right now! So delicious!
Wednesday I was in work early do did a quick youtube video workout as my cardio of choice day. I did Fitness Blends tight and toned beach body workout for 35 minutes, and it was pretty challenging! In work there was a women doing body fat testing with a proper scale so I decided to get mine checked as I’ve never done so before. It was so interesting, my body fat was 22% which was ok but I’d like to get just a tiny little bit lower, I was also well hydrated, had virtually no visceral fat and had the basal metabolic rate of a 13 year old- which I was quite chuffed with!
On Thursday I was back in the gym for Strength workout B, this followed the same premise as Workout A but focused on push muscles (chest, triceps, quads) with 2 mini circuits of 3 exercises each done for 12 minutes. I managed just over 3 rounds of mini circuit 1 and almost 4 of mini circuit 2. I did the same running interval workout as I followed strength B workout with for 2.07 miles.
I’ve been eating loads of dried fruit lately, particularly fueling before workouts with the above superfood balls. I’ve been relying on it a bit too much, along with my sunwarrior which is sweetened with stevia, so I’ve decided to make one of my goals of week 4 to cut out all sugar aside from fresh fruit. I just want to get my tastebuds back on track and not rely on dried fruit so much, although it is great for a quick energy burst.
Friday I took as my rest day, I was pretty drained so glad of a day off.
On Saturday I did interval workout B but did it as an outdoor run. This was a really cracking workout, again it followed the: 5 min warm up, 5 min tempo, 3 min recovery, 7 min tempo, 3 min recovery, 10 min tempo, 7 min cooldown. It was so tough, especially as I haven’t really been running outside too much lately. The last 10 min interval was so tough, I don’t usually run such extended length intervals and it was pretty challenging. I did 4.23 miles in 40 minutes. I was going to walk home from the park but it started to rain so I ran an extra mile to cool down to take me to just under 5.5 miles for the day, I haven’t run that much in a day for weeks! I can’t wait until the weather is a bit better so I can start increasing my distance again.
I made a big batch of celeriac, sweet potato and apple soup so I ate that for a few lunches last week. Drowned in nutritional yeast and alongside some rice cakes with hummus and cucumber made a pretty decent lunch.
Yesterday I did Strength workout C which was an endurance workout. It put a superset of two moves back to back and you had to alternate between the moves until you reached 100 reps of each. This was so tough!! I went light on the body weight, and a higher weight on the upper body. The 100 pushups nearly killed me, although they were alternated with wall squats which I managed 3 minutes done in stages. I also forgot to do the core workout after yesterdays run so I tagged on 4 round of each move for 8 minutes of core work. I finished with a 10 minute cool down on the bike as it was all I had time for before work.
I’ve had a pretty good week all told although I was feeling a bit drained and off track a little by the weekend- forgetting to do my planks on Friday and Saturday. I have decided to change up my goals for the next week to keep things interesting. The workouts this week were really different and challenging, and I am looking forward to repeating them for week 4.