Tag Archives: workouts

317/365 – Feeling stronger and focusedĀ 

Two weeks down of my renewed focus on fitness and I’m already feeling better. For the last while, I’ve been sluggish and struggling for motivation, but this year ivd decided to go into the festive period feeling healthy. A few things have helped me with this:

1. Short but intense workouts

Excluding Mondays, where I tend to do both a lunch time and after work session, over the last few weeks I’ve not been doing any more than 45 minutes of exercise a day. But I have been doing that 4 out of 5 work days. The little but often model has worked well as there’s rarely a day I can’t spare 45 mins for a quick lunch time or after work session.

If I’m doing the short and intense sessions during the week, I enjoy having a long leisurely walk on the weekend.

2. Variety

The old adage about keeping life spicy rings true for winter workouts – I’ve been mixing up yoga, abs classes and gym workouts. More than that though, in the gym, I’ve been switching up the longer cardio stretches between running, cycling and rowing. I’ve also been focusing on different muscle groups for my circuits. 

A typical week:

Monday Lunch

Abs class – 30 minute
– Cycle: 10 minute – 2 x 4 min tabatta sprints (20 seconds on and 10 seconds off)

After work

– 30 min run

Circuit X4

  • Dumb bell Press from floor to ceiling – 12 
  • Weight up in one arm and touch opposite foot – 12
  • Upward row with double dumb bells – 12
  • bicep curls – 12
  • bent over row – 12

Legs circuit

  • 10 calf raises
  • 20 toe touches
  • 30 high knees
  • 40 jumping jacks
  • 50 pile squats

Tuesday lunch

– Yoga: 45 mins 

  • 10 tricep dips
  • 20 push ups
  • 30 sec plank
  • 40 arm circles

Wednesday lunch 

2,000m row as fast as you can

Circuit 60 secs on and then 1 min rest at the end x3

  • Ball jump backs and push above head while in squat position
  • reverse lunge and kick your hand as you come forward
  • jumping around in a circle a quarter at a time squats
  • Reverse lunges
  • arms out to the side with weights as you go down and then meet underneath your legs 

50 burpees as fast as you can

Thursday Lunch

Run – 15 mins – 45 second sprint and 15 second recovery


  • 10 bicycle crunches
  • 20 leg lifts
  • 30 sit ups
  • 40 side plank
  • 50 Russian twists 

1,000m row as fast as I can

3. Eating better

By eating a bit healthier, I’ve found I have more energy to get to the gym and to give to it when I get there. This is a cycle as normally when I’m not motivated to exercise I eat badly but for now I’ve broken it.