Tuesday 19th January – Spin & weights

On Tuesday night I went to the gym for a spin fit class then an hour of weights.  I’ve been three times so far this year and had a different insturctor each time.  Helen is the main instructor but she’s been off the last two sessions.  Claire was good last week – very motivational, but the instructor last night had left a lot to be desired.
 
I went along just before the start time and the lesson had already started.  She didn’t introduce herself, but she seemed to know about spin and was fit.  She was showing us a lot of spin sets in the lower position and there wasn’t much variation to what we were doing. Plus it didn’t help that she kept having to change the music – and she didn’t join in.
 
i had to laugh when she pretended to join in and would grimace at the pressure on her legs – when she wasn’t even doing the whole set!  She did come off a few times and give some tips to people, and pointed me to raise my bum when it had gone back to the seat for a rest… but she wasn’t very good. 
 
She even did a part near the end where she seemed to run out of ideas and said we could do freestyle – how we wanted.  Everyone was just sitting spinning, so I lifted up and got one of the guys Peter to do it too.  Just to get a bit of a workout!
 
I hope Helen (or Claire) is back next week!!
 
45 min spin fit – 500 cals.
 
Then I went to the gym and did just under an hour of weights.  The last of my 2 week, 2 set programme.
 
WEIGHTS – Week 2 – Set 2. 55 Mins, 400 calories
BICEP CURL – 3 X 20 – 7KG / TRICEP DIP – 3 X 20
SQUAT – 3 X 20 – 10KG / HAMMER CURL 3 X 20 – 7KG
EXTENDED SHOULDER PRESS – 3 X 20 – 7KG / TRICEP KICK BACK 4 X 20 – 7KG
LEG PRESS – 3 X 20 – 160LBS / HEEL RAISE 3 X 20 – 120LBS
SINGLE LEG ALT ROW – 4 X 20 – 10KG /  PRESS UP – 3 X 20
GYM BALL LEG CURL – 3 X 20 / GYM BALL JACK KNIFE – 3 X 20
ROMANIAN DEADLIFT – 3 X 20 – 10KG / DIAGONAL LIFT – 4 X 20 – 10KG
 
It was good and I was left feeling tired out but not too tired out.  Think it was good doing the spin fit first – got a sweat worked up!
 
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