Workout Wednesday 8 January

Starting out slowly

Do something every day

While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months.

Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.

I aim to get in some kind of movement every day.

Starting out slowly

This week is my first week back to every day general movement and working out after my recent knee surgery. Cabin fever has truly taken hold in the last few days, so I have been chomping at the bit to get back in the gym and start doing something.

To start building my fitness back up, I am making my nemesis AKA the airdyne, my new best friend. I can set myself up nicely so I have no weight on my left leg at all while using my seems and right leg to get a decent sweat going.

While I would like to convince myself I have bounced back from surgery, I know by my energy levels and the number of naps required across the day I am not back to 100 per cent yet.

Workout of the week

This plain and boring workout was as follows

  • 5 minutes warm-up @ 25 per cent of max RPM.
  • 20 minutes working @ 60 per cent of max RPM.
  • 5 minutes cool down @ 10 per cent of max RPM.

Post-workout stretches and recovery

  • Right leg hamstring stretch.
  • Right leg quad stretch.
  • Achilles stretches right and left leg.
There is a knee in there somewhere

Disclaimer

I share my workouts to show what I do, not to tell you what to do.

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.

When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a  workout, find out what weights you should be using first.


Fight club – December 14

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

  • Plank jack with a knee tuck 
  • Side lunge with a toe touch 
  • Squats 
  • Walk down Push-ups 
  • Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

40 seconds activity 

20 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Side step with back lunge 
  • Squats 
  • Split jump 
  • Sumo Squat 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

  • Mountain pose 
  • Forward bend 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Warrior 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – November 13

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

40 seconds activity 

10 seconds rest 

  • Squats 
  • Bow and arrow 
  • Side lunge with a toe touch 
  • Walk down Push-ups 
  • Plank 
  • Cannonball sit-ups 

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

20 seconds activity 

10 seconds rest 

  • Ankle taps 
  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Plank 
  • Bow and arrow 
  • Push-ups 

Cool down and stretch 

Thursday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Lunges 
  • Guard sit-ups
  • Lunges 
  • Reclined rows 
  • Plank 
  • Cannonball sit-ups 
  • Squats 
  • Superman 

Cool down and stretch 

Friday

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 
  • Russian twist 
  • Scissor legs 
  • Sit-ups 

Cool down and stretch

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – October 16

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Plank jack with a knee tuck 
  • Side lunge with a toe touch 
  • Squats 
  • Walk down Push-ups 
  • Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

  • Lunges 
  • Guard sit-ups
  • Lunges 
  • Reclined rows 
  • Plank 
  • Cannonball sit-ups 
  • Squats 
  • Superman 

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Jumping squats 
  • Dying bugs 
  • Push-ups with a cross over 
  • Skaters 
  • Boxers sit-ups 
  • Walking lunges 
  • Reclined row 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

3 cycles 

  • Child’s pose 
  • Cat pose 
  • Cow pose 
  • Downward dog 
  • Chair pose 
  • Mountain pose 
  • Forward bend 
  • Halfway hold
  • Plank 
  • Cobra 
  • Downward dog 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – October 10

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Jack squats 
  • Toe touches 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 
  • Russian twist 
  • Scissor legs 
  • Sit-ups 

Cool down and stretch 

Thursday 

Warm-up 

4 rounds 

  • Walking lunges 40 Reps
  • Push-ups 15 Reps
  • Mountain climbers 20 Reps

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

3 cycles 

  • Mountain pose 
  • Forward bend 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Warrior 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Keep Moving Fitness Deadlift

Fight club -September 11

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

19 minutes 

  • Squats 5 Reps
  • Side lunge with a toe touch 6 Reps
  • Shoulder taps 6 Reps
  • Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

30 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Push-ups 
  • Push-ups with a cross over 
  • Shoulder taps 
  • Handstand hold 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

40 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

  • Jack squats 
  • Toe touches 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

  • Child’s pose 
  • Cat pose 
  • Cow pose 
  • Downward dog 
  • Chair pose 
  • Mountain pose 
  • Forward bend 
  • Halfway hold
  • Plank 
  • Cobra 
  • Downward dog 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Keep Moving Fitness Deadlift
Keep Moving Fitness Deadlift

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Keep moving fitness barbells

Fight club – August 14

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

19 minutes 

  • Squats 5 Reps
  • Side lunge with a toe touch 6 Reps
  • Shoulder taps 6 Reps
  • Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up 

7 rounds 

20 seconds activity 

10 seconds rest 

  • Lunges 
  • Guard sit-ups
  • Lunges 
  • Reclined rows 
  • Plank 
  • Cannonball sit-ups 
  • Squats 
  • Superman 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Ankle taps 
  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 

Cool down and stretch 

Thursday 

Warm-up 

6 rounds 

20 seconds activity 

10 seconds rest 

  • Plank 
  • Bow and arrow 
  • Push-ups 

Cool down and stretch 

Friday

Warm-up 

25 second hold 

3 cycles 

  • Mountain pose 
  • Forward bend 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Warrior 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Keep moving fitness barbells
Keep moving fitness Barbell

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – August 1

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

17 minutes 

  • Squats 5 Reps
  • Side lunge with a toe touch 6 Reps
  • Shoulder taps 6 Reps
  • Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

40 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Thursday 

Warm-up 

3 rounds 

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Friday

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 
  • Russian twist 
  • Scissor legs 
  • Sit-ups 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – July 10

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

  • Walking lunges 40 reps 
  • Push-ups 15 reps 
  • Mountain climbers 20 reps 

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

20 seconds activity 10 seconds rest 

  • Jumping squats 
  • Dying bugs 
  • Push-ups with a cross over 
  • Skaters 
  • Boxers sit-ups 
  • Walking lunges reclined row 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

  • Split jumps 10 reps 
  • Donkey kicks 6 reps 
  • Burpees 3 reps 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

20 seconds activity 10 seconds rest 

  • Squats 
  • Bow and arrow 
  • Side lunge with a toe touch 
  • Walk down Push-ups 
  • Plank 
  •  cannonball sit-ups 

Cool down and stretch 

Friday 

Warm-up 

20 second hold for each pose 

3 cycles 

  • Mountain pose 
  • Forward bend 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Triangle 
  • Bent leg triangle 
  • Downward dog 
  • Warrior 
  • Chair pose 
  • Forward bend 
  • Mountain pose 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – June 12

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Plank jack with a knee tuck 
  • Side lunge with a toe touch 
  • Squats 
  • Walk down Push-ups 
  • Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

20 seconds activity 

10 seconds rest 

  • Jumping squats 
  • Lunges 
  • Side lunge with a toe touch 
  • Squat jacks 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Thursday 

Warm-up 

As fast as you can 

  • Burpees 100 Reps

Cool down and stretch 

Friday

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Ankle taps 
  • Superman 
  • Bow and arrow 
  • Boxers sit-ups 
  • Cannonball sit-ups 
  • Dying bugs 
  • Guard sit-ups 
  • Leg raises 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.