Training Log

I like to say yes to any activity or adventure that pops up, so stay fit and strong as best I can.

I work out 5-6 days a week, mostly early morning in a fasted state.
A lot of what I do is based on workouts from The 4 Hour Body because I’ve found them so effective.
I mostly run, do bodyweight exercises and swing a kettlebell.
I begin with a dynamic warmup (minimum 10 mins).

This is my training log from when I used to update it daily!

01/06/20 am
– 20 minute bodyweight HIIT
– 20 minute bodyweight E2MOM

01/06/20 am
– 20 minute bodyweight HIIT
– 20 minute bodyweight circuit

31/05/20 am
– 5k at 80%
– 45 minute hip flow

29/05/20 am
– 40km cycle

28/05/20 pm
– GMB Integral Strength

28/05/20 am
– 10 x 100m, 1 minute rest

27/05/20 pm
– 20 minutes yoga

27/05/20 am
– Conditioning stuff

26/05/20 pm
– GMB Integral Strength

26/05/20 am
– 5 mile run

25/05/20 pm
– Tim Ferriss Glutes A

25/05/20 am
– 25 minute HIIT

23/05/20 am
– 5km at 85%

22/05/20 am
– Yoga
– Glute medius
– pullups

21/05/20 pm
– GMB Integral Strength
– pullups

21/05/20 am
– 8 x 200m on 2:30 minutes

20/05/20 am
– single limb kettlebells

19/05/20 am
– 5 mile run

18/05/20 am
– 25 minute bodyweight HIIT
– pullups

16/05/20 am
– 5k at 80%
– glute medius

15/05/20
– 6 x 500m, 2 mins rest between
– yoga/shoulder flow

14/05/20 pm
– Glutes and posterior workout
– pullups

13/05/20 pm
– GMB Integral Strength

13/05/20 am
– single limb kettlebell

11/05/20 am
– 25 minute HIIT
– Glute medius & prehab

09/05/20 am
– 30 minute HIIT
– 30 minute yoga

08/05/20 am
– bodyweight training
– Glute medius stuff
– Prehab

07/05/20 am
– 5 mile run
– Glute medius stuff
– Prehab

06/05/20 am
– 16 minute HIIT
– Kettlebell complex

05/05/20 am
– 25 minute HIIT
– kettlebell workout

04/05/20 am
– 5 mile run

02/05/20 am
– 2 hour killer circuit; 20 round – 100 skips, 40 squats, 100 skips, 20 press-ups, 100 skips, 30 secs rest

01/05/20 am
– Bodyweight and prefab

29/04/20 pm
– 5 x 5 pullups

29/04/20 am
– 5 mile run

28/04/20 am
– self care morning; self massage with Theragun, Theracane, foam roller and Triggerpoint bits

27/04/20 pm
– 5 x 5 pullups

27/04/20 am
– 20 minute HIIT
– bodyweight circuit

26/04/20 am
– 30 minute HIIT

25/04/20 am
– 20 minute HIIT
– kettlebell workout

24/04/20 pm
– 5 x 5 pullups

24/04/20 am
– 30 minute HIIT
– prehab

23/04/20 pm
– 5 x 5 pullups

23/04/20 am
– 30 minutes yoga
– 30 minutes kettlebell circuit

22/04/20 pm
– 25 minute yoga
– 5 x 5 pullups

22/04/20 am
– 5km walk

21/04/20 pm
– 5 x 5 pullups

21/04/20 am
– Yard workout
– 5km run

20/04/20 pm
– Tabata burpees
– 60 minute dance class

20/04/20 am
– 30 minute HIIT

18/04/20 am
– Kettlebell workout
– Tabata burpees

17/04/20 am
– 30 minute HIIT
– prehab

16/04/20 pm
– Tabata burpees
– 20 kettlebell circuit

16/04/20 am
– Circuits

15/04/20 am
– Single limb strength
– Prehab

11/04/20 am
– 30 minute HIIT
– Prehab

10/04/20 pm
– Mindful Prehab

10/04/20 am
– 30 minute yoga
– Mindful prehab

09/04/20 am
– 30 minute HIIT
– 20 minute strength & conditioning

08/04/20 pm
– 20 minute yoga

08/04/20 am
– T25 Speed
– Prehab

07/04/20 am
– T25 Circuits & Core
– Prehab

06/04/20 pm
– 75 minute dance class

06/04/20 am
– Prehab & single limb exercises

05/04/20 am
– Ballerina core & glutes workout

04/04/20 am
– Glutes workout B
– prehab

02/04/20 pm
– 20 minute resistance band workout

02/04/20 am
Self Care Morning
– 10 mins breathwork
– 20 mins breathing programme
– 10 mins Theragun
– 10 mins stretching

01/04/20 am
– Insanity Cardio & Core

31/03/20 am
– 25 minute HIIT
– Prehab

30/03/20 pm
– Glutes A
– Swiss ball pikes, leg raises, pancake
– 60 minute dance class

30/03/20 am
– 25 minute HIIT
– Prehab
– 10 minutes breathwork

29/03/20 am
– 30 minute yoga

28/03/20 am
– Glutes A
– Prehab

27/03/20 am
– 25 minute bodyweight HIIT
– Core & prehab 2
– Stretching
– 10 minutes breathwork

26/03/20 pm
– 30 minute mobility and massage

26/03/20 am
– 25 minute bodyweight HIIT
– Core & prehab 1

25/03/20
– 60 minute Yin Yoga

25/03/20 am
– 25 minute bodyweight HIIT
– Core & prehab

24/03/20 pm
– 20 minute breathwork
– 20 minute prehab

24/0/3/20 am
– 25 minute bodyweight HIIT
– Core & prehab

23/03/20 pm
– Tim Ferriss Glutes A
– Turkish Getups

323/03/20 am
– 5 mile run

22/03/20 pm
– 60 minute garden workout

21/03/20 pm
– 7km walk

21/03/20 am
– 18 mile cycle

20/03/20 pm
– 60 minute yoga

20/03/20 am
– 6k run

19/03/20 am
– 30 minute prehab

15/03/20 pm
– 60 minute yoga/movement

14/03/20 am
– 45 minute yoga

13/03/20 am
– Ab sliders
– Prehab

09/03/20 am
– 19 mile cycle (from dad’s)

07/03/20 am
– 5k run – parkrun

06/03/20 pm
– The Friday workout Strength programme

06/03/20 am
– 19 mile cycle (to dad’s)

05/03/20 am
– The Wednesday workout strength programme

04/03/20
– 26 mile commute (to meeting)

03/03/20 am
– The Monday workout strength programme

02/03/20 am
– 30 mile cycle commute (to meetings)

29/02/20
– 31 mile walk – The London Bridges Challenge

25/02/20 pm
– 30 minute HIT

25/02/20 am
– 10 mins pullups practise

24/02/20 pm
– 10 mins pullups practise

23/02/20
– 10 mile hilly run

22/02/20 am
– 5k run – parkrun

20/02/20
– 6 mile run to a meeting
– 6 mile run back from meeting

19/02/20
– 8 mile run to a meeting
– ‘Garage Workout’ with friends – killer intervals

18/02/20
– The Monday Workout
– Pullups & Dips practise

16/02/20
– 11 mile run

13/02/20
– 150 KTB swings

12/02/20
– Glutes & core

11/02/20
– 7 mile run to a meeting
– 7 mile run home

07/02/20
– The Friday Workout

06/02/20
– 11 mile run

05/02/20
– The Wednesday Workout

04/02/20
– 30 minute HIIT

03/02/20 am
– 25k cycle
03/02/20 pm
– The Wednesday Workout

02/02/20
– HIIT class

31/01/20
– 1 hour run

30/01/20
– The Monday Workout

25/01/20
– 30 minutes yoga

24/01/20
– 2 hour hike (Antigua trail to Shirley Heights)

22/01/20
– 1 hour trail run
– Beach bodyweight workout

18/01/20
– 1.5 hour trail run

16/01/20
– 45 minutes yoga

15/01/20
– 1 hour hike
– Beach bodyweight workout; press-ups, squat holds, burpees, pistol negatives

13/01/20
– 1 hour trail run

12/01/20
– 1.5 hour trail run

10/01/20 am
– 22 minute HIIT
pm
– 30 minute run

08/01/20
– 30 minute HIIT

07/01/20
– Prehab

04/01/20
– 30 minute HIIT

03/01/20
– 2 hour trail run

02/01/20
– 25 minute HIIT

Between 26/09/19 – 01/01/20 I forgot to log my training. Naughty.
It was a mixture of strength training, prehab and HIIT.

25/09/19 pm
– PT session; squats, deadlifts, prowler push and pull and farmers carry

25/09/19 am
– 30 minute HIIT class; 2.5km watt bike, 100 walking lunges, 50 wall ball, 25 hand-release pushups, 10 burpees
– Rowing machine: 6 x 5 minutes, 2 mins rest between

24/09/19 am
– 30 minute HIIT class
– Rowing machine: 3 x 3333m, 1:30 mins rest between

23/09/19 am
– 30 minute HIIT class; 5, 10, 15, 20 then back down – squats, press-ups, situps, star jumps
– Injury proofing with kettlebells

21-22/09/19
– 2 days of ocean rowing

20/09/19 am
– 30 minute HIIT class
– Rowing machine: steady 10km

There’s a massive gap I’ve missed out here… oops

11/05/19 am
– 30 minute time trial on rowing machine

10/05/19 pm
– 6 mile walk

09/05/19 am
– 45 minute HIIT class

08/05/19 am
– Katie Boren core workout

07/05/19 am
– GMB Integral Strength

05/05/19 – 06/05/19
– 24 hour ocean row

03/05/19 am
– Tim Ferriss Glutes workout B

30/04/19 am
– GMB Integral Strength

29/04/19 am
– Start & finish with 10 x single arm single leg deadlifts, 5 Turkish getups
– Tim Ferriss Glutes workout A

26/04/19 am
– 20 minute home workout: KTB swings, pressups, pullups, single leg KTB rows, plank toe taps

25/04/19 am
– Tim Ferriss Glutes worout B
– 3 x 5 reps top hold pullups (black band)

23/04/19 am
– GMB Integral Strength
– Tabata ski erg

20/04/19 am
– 5k parkrun

19/04/19 am
– Tim Ferriss glutes workout B
– Orange band: 2 rounds, 1 pull up, 1 chin up

18/04/19 pm
– 90 mins SUP yoga

18/04/19 am
– Strength 45 HIIT class
– 10 min forearm stand

17/04/19 am
– Katie Boren core
– 5 reps of each; headstand tuck, headstand pike, headstand spilt pike

16/04/19 am
– GMB Fitness Integral Strength
– 10 mins forearm stand

15/04/19 am
– Tim Ferriss glutes workout A
– 10 mins forearm stand

12/04/19 am
– Tim Ferriss Glutes workout B
– Tabata assult bike

11/04/19 am
– 45 minute HIIT class
– 10 minutes forearm stand pratise

10/04/19 pm
30 minute yoga at the park

10/04/19 am
– Katie Boren core
– 10 minutes forearm stand practise

09/04/19 am – KNEE BETTER!
– GMB Fitness Integral Strength

06/04/19
– 2 day bike pack adventure – 54 miles, 2,000m elevation

05/04/19 am
– Tim Ferriss Glutes workout B
– 3 rounds, 5 reps turkish get up
– 10 minutes forearm stand practise

04/04/19 am
– Strength 45 HIIT class
– 10 minutes forearm stand practise

03/04/19 am
– Strength 45 HIIT class
– 10 minutes forearm stand practise

02/04/19 pm
– Katie Boren core

02/04/19 am
– GMB Fitness Integral Strength
– 10 minutes forearm stand practise
– Tabata assault bike

01/04/19 am
– Tim Ferriss Glutes workout
– 3 x 10 plank to pike slides

01/04 – 03/03/19 – 3 day fast

30/03/19 pm
– 3 hours dance and movemet

30/03/19 am
– 1 round of Katie Boren core
– 10 minutes of forearm stand practise

29/03/19 am
– Kettlebell workout
– 10 minutes forearm stand practise

28/03/19 am
– Strength 45 HIIT class
– 10 minutes forearm stand practise

27/03/19 pm
– 15 minute shorterned version of GMB Fitness Integral Strength

27/03/19 am
– Strength 45 HIIT class
– 10 minutes forearm stand practise

26/03/19 am
– Katie Boren core workout

25/03/19 pm
– Earthflow dance class

25/03/19 am
– Tim Ferriss Glutes
– 3 rounds: 5 pullups, 20 frog situps, 10 burpees

23/03/19 pm
– 90 minute walk

22/03/19 am
– Tim Ferriss Glutes workout B

20/03/19 am
– 2 x 12 minute circuit: 3 rounds, 4 exercises, 45 secs on, 15 secs off

19/03/19 am
– Katie Boren core workout

18/03/19 pm
– Earthflow dance class

18/03/19 am
– Tim Ferriss Glutes workuot A

16/0/3/19 pm
– 90 minute street dance class
– 90 minute acroyoga class

16/03/19 am
– 20 minute yoga at home
– 15 minute dance pratise at home

15/03/19 pm
– Earthflow dance class

14/03/19 am
– GMB Fitness Integral Strength

13/03/19 pm
– 60 minute dance class

13/03/19 am
– Tim Ferriss Glutes

12/03/19 am
– 1 round of GMB Fitness Integral Strength

10/03/19 pm
– 90 minute PT session; HIIT, strength, killer finisher

08/03/19 am
– 20 minute HIIT bodyweight workout

07/03/19 am
– GMB Fitness Integral Strength

05/03/19 am
– Katie Boren core

04/03/19 am
– Tim Ferriss Glutes workout A
– 3 x 10 plank to pike slides

03/03/19 am
– GMB Integral Strength

02/03/19 am
– 4 hours of contact improvisation, yoga, acroyoga and playtime

01/03/19 am
– Tim Ferriss Glutes workout B
– Core. 3 rounds, 5 reps: plank to pike slides, headstand pike, headstand split leg pike, headstand knee tucks

28/02/19 pm
– 60 minutes of contempary dance

28/02/19 am
– Katie Boren core workout

27/02/19 am
– GMB Integral Strength
– Swiss ball: plank to pike

26/02/19 am
– Tim Ferriss Glutes
– Tim Ferriss Pre-hab

25/02/19 am
– 5 x 5 bench
– 3 x 4 pull ups (assisted)
– Katie Boren core workout

22/02/19 am
– Tim Ferriss Glutes workout A

21/02/19 am
– Tim Ferriss Glutes with 1A1L deadlifts, pressups, pullups, leg raises & dips

20/02/19 am
(bad knee from rowing came on)
– Bodyweight & core

18/02/19 am
– Bodyweight & core

15/02/19 am
– 20 minute bodyweight HIIT training

14/02/19 am
– 45 minutes bodyweight

13/02/19 pm
– Bouldering – I felt like absolutey rubbish! Sooo tired and zero grip strength.

11/02/19 am
– Tim Ferriss Glutes workout A

10/02/19 am
– Single limb stuff; shrimp squats, single leg single arm deadlifts, turkisg get ups,

09/02/19 pm
– 30 minute sunset jog

07/02/19 am
– 60 mintes free movement; stretching, yoga

06/02/19 am
– 20 mins intensive dynamic warmup
– GMB Fitness Integral Strength – shortened version
– Headstand practise, single seated leg raises

05/02/19 am
– Kettlebell stuff: swings, Turkish get ups, single leg deadlifts….
– Headstand practise

03/02/19 am
– 60 minute run/walk

31/02/19 am
– MetaFit workout

30/02/19 am
– 1 hour trail run

28/02/19 pm
– 2 hour hike

12/12/18 – 24/01/19
– Atlantic row. 43 days, 2 hours, 20 minutes at sea.

09/09/18 – 12/12/18
I lost track of recording my training as preparing for the row was quite stressful.

09/09/18 am
– 2 hour erg

08/09/18 am
– Tabata burpees
– Tabata KTB swings 24kg
– 5 x 5 Workout B

07/09/18 am
– 30 min erg

06/09/18 am
– 30 min erg

06/09/18 pm
– 5 x 5 workout A

04/09/18 am
– 30 min erg

02/09/18
– 3 hours of acroyoga

31/08/18 am
– 30 min erg

30/08/18 am
– 30 min erg

28/08/18 am
– 30 min erg

25/08/18
– 12 hour row on the water

24/08/18 am

  • 30 min erg

22/08/18 am
– 5k erg – time trial

20/08/18 am
– 30 min erg

19/08/18 am
– Powerlifting school with Daisy: Squats and deadlifts

18/08/18 am
– 2 hours on, 2 hours off, 30 mins on erg

17/08/18 pm
– 5 x 5 workout B

17/08/18 am
– 45 mins yoga and foam roller

16/08/18 pm

16/08/18 am
– 30 min erg (chilled)

15/08/18 pm

15/08/18 am
– 30 min erg – keep constituent s/m & split

14/08/18 pm
– Tim Ferriss Glutes with 24kg KTB
– 5 Turkish getups 8kg
– 5 single leg single arm deadlifts 24kg
– 10 full range body weight squats
– GMB fitness Integral Strength programme

14/08/18 am

13/08/18 pm

  • 5 x 5 workout B
  • 13/08/18 am

12/08/18 am

  • Erg: 2 hours on, 2 hours off, 2 hours on

27/07/18 pm

  • 5 x 5 workout A
  • Tim Ferris abs
  • 2 x leg raises

27/07/18 am

  • Rowing machine: 555m, 111, 444, 777, 333, 222, 666 with 70 sec rest between
  • Tim Ferriss abs
  • 3 x leg raises

04/07/18 pm

  • 5 x 5 workout B

04/07/18 am

  • 3 rounds: 20 glute bridges, 15 flying dogs each side, 12 single leg glute bridge, 50 KTB swings, 5 negative pullups

03/07/18 pm

  • MetaFit Ape Shapes

03/07/17 am

  • Insanity fast and furious

02/07/18 pm

  • 5 x 5 workout A

01/07/18 am

  • MetaFit Chicken Loop

23/06/18 – 30/06/18

  • Rest week. Did body weight exercises on the sail boat

21/06/18 pm

  • 5 x 5 workout B

18/06/17 pm

  • GMB Fitness Integral Strength

17/06/18 pm

  • 5 x 5 workout A

16/06/18 am

  • 10 minutes yoga
  • 10 minutes bodyweight exercises

15/06/18 am

  • 15 minutes yoga

13/05/18 pm

  • 5 x 5 workout A

13/06/18 am

  • Tim Ferriss Glutes workout A

11/06/18

  • 5 x 5 workout A

09/06/18 – 10/06/18

  • 24 hour ocean row

06/06/18 pm

  • 5 x 5 squats

06/06/18 am

  • 20 minute yoga

05/06/18 pm

  • 30 minute max erg

05/06/18 am

  • Kettlebell workout

04/06/18 pm

  • 5 x 5 workout B

01/06/18 am

  • Single leg exercises

31/05/18 am

  • MetaFit A Game

29/05/18 pm

  • 5 x 5 workout A

28/05/18 pm

  • 1 hour row on the river

28/05/18 am

  • GMB Fitness Integral Strength

27/05/18 am

  • Long erg: 60 mins on, 10 mins off, 20 mins on

25/05/18 pm

  •  5 x 5 workout B

25/05/18 am

  • GMB Fitness Integral Strength

24/05/18 pm

  • 1 hour SUP

24/05/18 am

  • rowing machine: 1,000m, 3 mins rest, 992m

23/05/18 pm

  • 5 x 5 workout A

23/05/18 am 

  • Tim Ferriss Glutes Workout B

22/05/18 pm

  • 1 hour rowing

22/05/18 am

  • GMB Fitness Integral Strength

21/05/18 pm

  • 5 x 5 Workout B

21/05/18 am

  • Rowing machine: 90 mins on, 10 mins off, 10 mins on

18/05/18 am

  • GMB Fitness Integral Strength

16/05/18 am

  • Rowing machine: 20 minsutes max effort

14/05/18 am

  • Tim Ferriss Glutes Workout A

13/05/18 am

  • Rowing machine: 70 min on, 10 mins rest, 10 mins on

11/05/18 pm

  • 60 minutes rowing on the water

10/05/18 pm

  • 20 minute erg – consistent s/m and splits

10/05/18 am

  • Tim Ferriss Glutes Workout A
  • Tim Ferris Abs

09/05/18 pm

  • 1 hour SUP

09/05/18 am

  • 45 minutes yoga

07/05/18 pm

  • 1.5 row on the water

07/05/18 am

  • Tim Ferriss Glutes
  • 3 round: 10 squats, 5 press-ups, 3 pullups
  • 1.5 hour row on water

05/05/18

  • 2 hours on the water

30/04/18 – 04/05/18

  • Rest week (because I was ill). I probably needed it.

28/04/18 am

  • 6 hours training on the water

25/04/18 pm

  • 20 minute max erg

24/04/18 am

  • 3 x 5 press, 2 mins rest between
  • 5 rounds: 5 reps – pullups, press ups, shrimp squat each leg, hanging leg raises, bridge

23/04/18 pm

  • Tim Ferriss Glutes
  • 6 minute Abs

23/04/18 am

  • 60 min max erg

21/04/18 am

  • 2 hours of yoga

20/04/18 am

  • Tim Ferriss Glutes Workout B

17/04/18 am

  • Tim Ferriss Glute Workout A

16/04/18 pm

  • Tim Ferriss Glutes
  • 7 mins snatch balance practise
  • 4 rounds: 12 hand power cleans, 5 pullups, 250m row

16/04/18 am

  • Half marathon row (21,097m) at 22 s/m

12/04/18 am

  • 30 mins yoga

10/04/18 pm

  • 3 x 5 press, 2 mins rest between
  • 5 rounds: 10 pullups, 15 press-ups, 20 sit-ups, 25 squats

09/04/18 am

  • 10 x 200m row

08/04/18 pm

  • Tim Ferriss/ The Kiwi Glutes workout B

06/04/18 pm

  • 4 rounds: 45 secs on, 15 secs rest – deadlifts, pullups, sprints, KTB swings

06/04/18 am

  • 7 rounds: 2.5 minute timer, 400m row, AMRAP pullups, rest 1 minute between rounds
  • Tim Ferriss / The Kiwi Glutes workout B
  • 10 hanging knee raises

05/04/18 pm

  • Tim Ferriss glutes
  • 3 x 1 mile (1600m) row, 5 mins rest between

04/04/18am

  • 3 x 5 deadlifts, 2 mins rest between
  • 4 rounds: 7 front squat, 100m row, 15 pullups, rest 2 mins between

03/04/18 pm

  • Tim Ferriss Glutes
  • 3 rounds: 10 hang power cleans, 20 tricep dips
  • 5 x 5 pullups, alternate with 5 x 5 push-ups
  • Hollow body front, back and reach side
  • Tim Ferris abs

03/04/18 am

  • 5 x 800m row, 2.5 mins rest between

02/04/18 am

  • Tim Ferriss / The Kiwis Glute workout A
  • KTB front squat 3 x 10, 2 mins rest between
  • 4 rounds: 50 double unders, 30 KTB thrusters
  • 3 x 5 pullups

31/03/18 pm

  • 60 min river row

31/03/18 am

  • 3 x press, 3 x push press, 2 mins rest between
  • 2k time trial row

29/03/18 am

  • 3 x 5 bench press
  • 7 rounds: 7 HSPU, 12 deadlifts
  • 5 x 5 pullups

27/03/18 am

  • 6 x 800m row, 2 mins rest between

26/03/18 pm

  • 3 x 5 cleans, 2 mins rest between
  • 16 min: every min – 6 KTB swings, 4 clean & jerk (couldn’t keep up)
  • 4 x 5 pullups (red and orange band

25/03/18 am

  • 10k row: 20 s/m, 10 strokes at 28 s/m every 1km, last 2km feet out

24/03/18 am

  • 5 x 5 deadlifts, 2 mins rest between
  • 5 x 10 sumo deadlift high pulls
  • 3 x 10 pullups (black band)
  • 23/03/18 am
  • 5 x 5 split jerk, 60 secs rest between
  • 5 rounds: 20 KTB thrusters, 5 pullups

22/03/18pm

  • 3 x 5k row, 9 mins rest between

21/03/18 pm

  • 3 x Tim Ferriss Glutes: 30 weighted glute bridges, 15 flying dogs, 50 KTB swings (16kg)
  • Scap workout: weighted YTWWs, 5 strict pullups, 5 strict press ups, 10 KTB single arm bent over rows

21/03/18 am

  • 10 x 100m row, 1.5 mins rest

20/03/18 pm

  • 10 x 10 back squat
  • Rest 3 mins
  • 21,15,9 hang power clean, burpees
  • Hollow body routine
  • 30 leg raises

20/03/18 am

  • 10km indoor row – all out effort (new PB)

19/03/18 am

  • 2 x Tim Ferris Glutes: 20 glute bridges, 15 flying dogs, 50 KTB swings (16kg)
  • Bench press: 3 x 10
  • 15 minutes: 10 press-ups, 10 GHD sit-ups, 30 KTB swings
  • 3 rounds: 6 pullups (black band), 10 hanging knee raises

18/03/18 pm

  • Tim Ferriss Glutes
  • Scap routine
  • 6,5,4,3,2,1: deadlift (kg), pullups (purple band), HSPU (progression)
  • Hollow body routine
  • Tim Ferris Abs

17/03/18 am

  • Run to gym and from gym – 6km
  • 7 rounds: 30 sec max thrusters, 30 sec rest, 60 sec max row, 60 sec rest
  • Tim Ferriss Glutes
  • Hollow body routine
  • Tim Ferriss Abs

15/03/18 am

  • Run to and from gym – 6km
  • 5 rounds: 10 hang Power snatches, 20 box jumps

14/03/18 pm

  • 6 x 5 back squat
  • 21, 15, 9 front squat, pullups (purple band)

14/04/18 am

  • 5 rounds: 100 double unders, 25 burpees

13/03/18 am

  • 10 x 200m on treadmill

12/03/18 am

  • (Unexpected) half marathon run

07/03/18 pm

  • Breathing exercises

07/03/18 am

  • 5 mile run at 85%

06/03/18 pm

  • 7 rounds: 7 x hang clean squat, 7 x HSPU

06/03/18 am

  • Tim Ferris Perfect Posterior: 3 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (16kg)
  • Scapula workout: 3 rounds: 15 x scap push-ups, 15 x scap pull-ups, YTWL, 10 x bent over single arm KTB row (12kg)
  • 45 secs each: hollow body front, hollow body back, hollow body each side
  • 15 x myotatic crunch, 15 hanging knee raises
  • 3 rounds: 5 x pullups (black band), 5 x push ups 5, 5 x single leg bench glute bridges

05/03/18 pm

  • 5 x front squats every minute for 5 (22.5kg)
  • 3 x deadlifts every minute for 8 (60kg)
  • Tim Ferris Perfect Posterior: 3 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (20kg)
  • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side
  • 2 x 12 hanging knee raises

05/03/18 am

  • Run to and from gym
  • 5 x 400m treadmill sprints. 2 mins rest between
  • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side
  • 2 x 12 hanging knee raises

04/03/18 pm

  • Diane: 21, 15, 9 Deadlifts & HSPU
  • 45 secs each: hollow body front, hollow body back, hollow body each side
  • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

04/03/18 am

  • Run to be from gym – 6km
  • 4 x 800m treadmill sprints

01/03/18 am

  • Same as yesterday

28/02/18 am

  • Run to and from gym – 6km
  • Row: 45 sec on, 45 off, 1.5 min on, 1.5 off, 3 min on, 3 off. Repeat 3 times.
  • 10 minute Cindy: 5 pullups, 10 push-ups, 15 squats

27/02/18 am

  • Run to and from gym – 6km
  • 10 x 200m treadmill sprints, rest 90 seconds
  • 10 mins: 5 x good mornings (22.5kg) on 1 minute

26/02/18 am

  • Run to and from gym – 6km
  • Tim Ferris Perfect Posterior: 2 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (16kg)
  • Scapula workout: 2 rounds: 15 x scap push-ups, 15 x scap pull-ups, YTWL
  • 3 rounds: 1 min rest between rounds. 15 reps each- GHD sit-ups, GHD extension (purple band), KTB swings (20kg), bench press (8kg dumbbells), pull-ups (purple band)
  • 45 secs each: hollow body front, hollow body back, hollow body each side
  • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

23/02/18 pm

  • Tim Ferris Perfect Posterior: 2 rounds: 20 x glute bridges, 15 x flying dogs each side, 50 x KTB swings (16kg)
  • Scapula workout: 2 rounds: 15 x scap push-ups, 15 x scap pull-ups, YTWL
  • 5,5,5 press (20kg), 5,5,5 push press (25kg), 5,5,5 push jerk (25kg) rest 1.5 mins between
  • 45 secs each: hollow body front, hollow body back, hollow body each side
  • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

23/02/18 am

  • 5km run

22/02/18 pm

  • 7 rounds: 3 x power clean & press (22.5kg), 5 x pull-ups (purple band)
  • 45 secs each: hollow body front, hollow body back, hollow body each side
  • Tim Ferris Abs: 15 x myotatic crunch, 8 x cat vomit, 45 secs side plank each side

22/02/18 am
– Run to and from the gym – 6km
– 4 rounds: 400m run, 20 x KTB thrusters (12kg), 20 x box jumps
– 45 secs each: hollow body front, hollow body back, hollow body each side