Wk46 – Circuits wi Gill

Wednesday morning. 630am. Circuits with Gill at Bella.

We did the warm up and I noticed my ankle was sore when I tried the Log Jumps, so I did high knees instead of them.

It seemed ok as long as I didn’t do any lateral (side) movements.

Today was the second set of the new Crazy Intense circuits, 30 seconds of work, 6 seconds rest, 30 seconds between each circuit.

It went like this:

Warm Up – Repeated 3 times
Power Squats
Log Jumps / High Knees
High Knees
Butt Kicks
Mummy Kicks

Circuit 1 – Repeated 3 times
Football Wide Stance
Basketball Jumps
Level 1 Drills
Cross Jacks
Ski Abs
In and Outs

Circuit 2 – Repeated 3 times
Power Knees
Level 2 Drills
Globe Jumps
Beat Your Boots (these are evil)
Push Up Jacks (so are these!)
Low Plank Obliques

Final Circuit: Repeated 5 times.
8 Quick deep squats
8 Press Ups

I didn’t seem to work as hard this week, but I was aware of not hurting my ankle, so maybe took it a bit easier than I would have done.

Circuits: 50 minutes, 400 calories.
Ave HR: 129 (68%), Max HR: 145 (76%), Garmin Training Effect: 2.2
(vs Last week: 141 (74%), 165 (86%), 3.1)

I was thinking about doing a treadmill run and a kettlebell workout tonight, but I think it’s best to rest my foot from running.  So I’m going for Swim Session 1 of my 3000m swim sessions

A wee bit of Front Crawl and Back Crawl tonight:

20 FC steady
5 x 100m FC build 100s to fast
5 x 200m FC alternating fast / steady
10 x 100m Alternating FC pull / BC swim.

And I’ve remembered my costume and my watch this time… 🙂  So fingers crossed it all goes ok.

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