Personal training – the one with snap

I’ve had the personal training sessions at studio to myself all this week. The other client who trains at 6am is still away. I like to think I’m used to having someone watching every little thing I do during the workout but it’s still slightly unnerving to be the only person working out.

Warm up

10 minutes on the treadmill, slight incline. Even though my foot is healing it’s still quite sore so this is an unusually painful walk.

Back

Lateral pulldown. Wide overhand grip, 20 repetitions and then close (shoulder width) underhand grip) 20 repetitions. These two exercises are one set. Repeat for three sets with a short, 15 second, break between each set.

Arms & chest

Dumbbell bench press and pullovers with a single dumbbell. I use both nine kilo dumbbells for the bench press and then put one on the floor to do pullovers with a single weight. 20 repetitions of each exercise is one set. I push through three sets in total.

Legs

Leg press machine, 20 repetitions wide (shoulder width) and 20 close (feet almost touching together but not quite). No rest between exercises. Short rest of about 30 seconds between each of the three sets.

More back and chest

To work the smaller muscles and what ever I use to stabilise myself while I’m lifting, I’m doing some resistance band work. Not knowing my own strength (ha!) I break the first one with a fair snap.

Resistance band is wrapped around something very stable for standing rows and standing chest press. 20 repetitions of each for three sets, no rest between exercises or sets.

Stomach

Prone hold (plank position) across two benches. My feet are on one bench and my elbows are on the other (I desperately try not to let my stomach hang down into the abyss). I hold for one and a half minutes each time. For some reason I’m allowed to get away with only doing this twice.

Cool down

Bit of light stretching and not much else. I’m running a bit over five minutes late so I really have to move to get to work on time. Last day of boot camp for the week tomorrow…