Personal training – the one with apparent options

On Saturdays I share my personal training session with my partner. Bless him, he’s not in terribly good shape but gives it a go anyway. We generally do the same workout but the weights and repetitions are modified to suite our skill and fitness levels.

‘Do I want a hard one today?’ (trainers are often keen on the double entendre). I didn’t think that I had an option.

Everything is modified interval training today. There are sprints between sets and between exercises – out the door and down to the corner and back, about 200 metres or so.

Warm up

Hill walk. There’s a super steep hill just behind the studio. Up and back is just under 10 minutes.

Upper body

Lateral pulldown, 20 repetitions. Sprint. Repeat pulldown and sprint sequence three times with no rest between sets.

Legs

Squats against the wall with the Swiss Ball between the wall and my back, 20 repetitions. Split lunges, 10 repetitions on each side. Alternate squats and lunges for three sets with no rest.

Sprint.

Shoulders

Shoulder press, 20 repetitions. Shoulder shrugs (lift and roll backwards) 20 repetitions. Three sets, no rest between sets.

Sprint.

Cardio

Step-ups for two minutes. Modified burpees (hands on the step instead of the floor), 20 repetitions. Repeat step ups and burpee sequence three times without a rest between sets.

Sprint.

Cool down?

Not really. My partner’s heart rate has peaked at 170 so he’s pretty over this for today. I’ll just go home and walk the dogs.

Tomorrow is my day off (just more dog walking) which is a bit of a relief. My deltiods are sore from the last boot camp and I’ve been sleeping badly (not at all rested when I wake up) so a rest is really welcome.