Personal training – the one with lots of rowing

My sneakers are full of dirt and sand and crud from yesterdays run. I warm up by running laps outside the studio, trying to shake most of the garbage out of my shoes. Mixed success – the grass grit combo is really sticky.

Strength

My trainers isn’t ready to start the session so he starts me off with push ups. 15, 10, 5 and 15 again.

Legs

Squats with the Swiss Ball braced against the wall, 20 repetitions. Travelling lunge, 20 repetitions. These two exercises are a set, repeat three times.

Upper body

Dumbbell bench press on the bench, 20 repetitions and 20 pullovers with one dumbbell. Repeat both exercises three times.

Interval

Step ups, 15 on each leg. Tricep dips off the bench, 15 in total. The two exercises are a set. I get away with three sets instead of four.

Arms

Shoulder press with a bar, 20 repetitions. 20 repetitions with the same bar, bicep curls. Both exercises are repeated three times.

Cardio

I’ve been getting a bit worried that I’m getting heavier – I look leaner so it must be muscle. Just to be sure, my trainer decides to up the cardio.

Rowing maching, 500m flat out. Recovery, 400 metres flat out. Repeat for 300 metres, 200 metres, 100 metres and 500 metres again. Each repeat I have to beat my previous time per 100m. Much heavy breathing after the 300 metre cycle.

Cool down

I walk around in circles for a bit until I stop wheezing.

Four days with no structured training. Not sure what to do…