Not super hyped about your workout today?

It’s generally less painful to just do it than to sit around & think about it, feeling guilty that you haven’t started yet.

Even a few minutes is better than nothing.

Setting a timer for 20 minutes generally gets me to make a start & odds on I stick at it for longer than the 20 (actually I do this with work however it’s a great training strategy too – it’s just reassuring to have a small target to start with!).

Cardio-day is my shortest work-out of the week.

Yesterdays session was intervals on the treadmill followed by hoop chins into walk-outs and reverse slider goblet lunges.

I warmed up on the treadmill and then did intervals of sprinting up an incline for 20 sec and jumping my feet onto the sides of the treadmill to rest for 10 secs. 

10 rounds.  So 5 minutes. 

Ideally I would complete all rounds at 12% incline and 12 kms per hour or higher, however I started at 10% and 10.5 and worked my way up.  10th round I run the full 30 seconds as there’s no need for the rest.

Hoop chin into a walk-out is self explanatory if you check out the ‘walk-out’ picture.  I did 6 reps each leg. (I like it because it covers a pulling movement + bending + pushing)

=> If you can’t do a full hoop chin up then jump up and control the eccentric lower down.

I use a very technical piece of equipment for the next exercise (!) my clip-board.  To slide it needs to be on carpet.  So this is a reverse lunge with the sliding foot in the middle of the clip-board, heel up in the air as with any lunge. 

Once you do it with as heavy a kettle-bell as you can hold it really gets the heart rate up.  I did 12 reps each leg.

=> I love pyramids so I just worked my way down with this one for the time I had available which was only 3 circuits:

chin-walk-out: 6+6, 5+5, 4+4

slider-rev-lunge: 12+12, 10+10, 8+8.

Short and sweet.