Personal training – the one with the sniffles

I’m going to training even though I have a bit of a cold. Nothing dramatic and I’m not running a temperature so it’s OK to do a bit of exercise. My partner is feeling worse than I am so he’s decided not to come with me today.

Warm up

Ten minutes on the rowing machine. I don’t have my Ipod so I have to sing along with the radio to keep myself from getting too bored.

Upper body

20 pullovers, medicine ball, lying on the bench, arms straight. One repetition takes the arms from above the stomach to over the head and back again. 20 chest presses with the ball. These two exercises are one set. Repeat for four sets.

Back

Lateral pulldown. 20 repetitions, overhand wide grip and 20 underhand, close grip. Both exercises are one set. Three sets in total.

Shoulders and biceps

Dumbell shoulder press, 15 repetitions and bicep curls for 15 repetitions. Repeat for three sets.

Legs

Squats for three sets of 20 repetitions.

Cardio

Fifteen step ups – stepping up on a tall box, fifteen times with the right foot first and fifteen times with the left foot first. Repeat three times.

Stomach

Sit ups, three sets of 20. And, just for good measure, three sets of 20 leg raises. As the name suggests, lying on the flor, straight legs are raised up and down to work the lower abs.

Cool down

Not really a cool down – I seem to have ended up pacing a client who is warming up. 125 set ups on ‘each side’ (250 in total). Definitely ready for a sit down after this.

A whole day off and then boot camp next Monday. I really hope that I’m over my cold by then.