Week 4 Training (23-29 September 2019)

“The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.” Robert Tew

This week was a busy one, and, I am disappointed, in the amount of exercise, I managed to do. There was the GB Rally in Llandudno (where I work and live). This meant that I was busy in work with all of the teams setting up. However, I still manage to find time to do 2 workouts. There were 1 run and 1 gym workout, full body.


I wasn’t feeling up to going for a run today. I think my body knew how much I would be in work (the long hours). I only managed to run 4k. However, I still manage to run one kilometre in 8.21 minutes. With an average pace of 8.07 minutes.

“Strength and growth come only through continuous effort and struggle.” Napoleon Hill.


Full Body Workout

10 minutes of Walking and Jogging

3×10 Bodyweight Squats

3×10 each leg – Lunges

3×10 each leg – Curtsy Lunges

3×10 Jump Squat with Weight Plate Thruster

3×10 each leg Lunge with Weight Plate Thruster

1×10 Shoulder Press

3×10 Weight Plate Double Arm Bent Row

3×10 Half Burpees

2×10 Mountain Climber

3×10 Plank with Toe Tap

3×10 Side V Crunches

3×10 V Crunches

1×10 Donkey Kick

1×10 Hydrate Kicks


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