So with weeks 5-8 completed I thought I should update everyone with their progresses and we can all reflect on all the exercises we have done.
We've had a few new comers and the potential promise of more and even talks of running this twice a week ...
But read below ... well don to all those who participate!
Week 5 - 30th June
Team:
Tracey, Anna, Edina, Colette, James
Distance: 4 mile run
Situps:
Set 1
20 x sit ups
20 x twist sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
10 x 4 leg raises (left, right, both, bum)
20 x side sit ups on each side (40 in total)
20 x twist back ups
1 min Plank
Sprint 50 meters
Circuit & Games & Triceps
Circle with squat thrusts, star jump & Burpies (2 x sets of each)
Triceps – 2 x sets of 20
Lunges – for 20 meters & sprint 20 meters
And all complete with Kings of Leon playing in the background!
Week 6 - 7th July
Team:
Tracey, George, Colette, Edina, Sophia, James, David and Donal
Distance: 4 mile run (extra 1 mile run back to The Mill and 2 miles for Colette)
Situps:
Set 1
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
10 x short pulse sit ups
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
20 x slow and controlled leg raises(3 seconds up, 3 seconds down)
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 3 sec hold @ 10 & 20
20 x side sit ups on each side (40 in total) with 3 sec hold @ 10 & 20
10 x 4 leg raises (left, right, both, bum)
20 x twist back ups
20 x press ups
Sprint 50 meters
Set 3
20 x hip thrusts
20 x pulse hip thrusts
20 x turning hip thrusts
Circuit & Games & Triceps
Circle with squat thrusts , star jump & Burpies (2 x sets of each)
Triceps – 2 x sets of 20
Lunges – for 30 meters & sprint 20 meters
Week 7 - 14th July
Team:
Tracey, George, Colette, Sophia, James, David and Donal
Distance: 4 mile run (extra 1 x mile run to The Mill and 1 mile run back)
Situps:
Set 1
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
10 x short pulse sit ups
10 x slow and controlled sit ups (3 seconds up, 3 seconds down)
20 x slow and controlled leg raises(3 seconds up, 3 seconds down)
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 4 sec hold @ 10 & 20
20 x side sit ups on each side (40 in total) with 3 sec hold @ 10 & 20
10 x 4 leg raises (left, right, both, bum)
20 x twist back ups
20 x press ups
Sprint 50 meters
Circuit & Games & Triceps
Circle with squat thrusts , star jump & Burpies (2 x sets of each)
Triceps – Pyramid Triceps from 11 (total 66 tricep dips)
Lunges – for 30 meters & sprint 20 meters
Week 8 - 21st July
Team:
Tracey, George, Anna, Sophia, David, Donal, Max, James and Alison
Distance: 4 mile run (extra 1 x mile run to The Mill and 1 mile run back)
Situps:
Set 1
20 x sit ups
20 x twist sit ups
20 x leg raises
20 x back ups
20 x press ups
Sprint 50 meters
Set 2
20 x kickout sit ups with 4 sec hold @ 10 & 20
20 x side to side leg raises
20 x side sit ups on each side with 4 sec hold @ 10 & 20 (40 in total)
20 x twist back ups
1 min Plank
Pyramid 9 pressups (45 in total)
Sprint 50 meters
Circuit & Games & Triceps
Circle with squats, burpies (2 x sets of each)
Triceps – Pyramid Triceps from 11 (total 78 tricep dips)
Lunges – for 20 meters & sprint 20 meters
Liking your work everyone
Tracey x
