Week 3 was a challenging one. As the cold front swept into Cape Town, waking up in the morning and doing a workout seemed a lot less appealing.
This week there was a lot of indulging, and as much as I tried to stay away from South African cuisine, my taste buds could not resist the flavors of home food. So I have put on a few kilos, which I did expect to happen.
Despite the cold front and the indulging, I still managed to do my workouts.
Monday 24 July - Full Body Strength
Resistance Band Front Squat - 3 sets of 12
Resistance Band Single Leg Deadlift - 3 sets of 10 (on each leg)
Resistance Band Chest Press - 3 x seat of 10
Resistance Band Straight Arm Pull Down - 3 x 12
Resistance Band Shoulder Press - 3 sets of 12
Resistance Band Face Pull - 3 sets of 12
Wednesday 26 July - Interval Session
I have enjoyed doing interval sessions over the holidays. Interval sessions are a great way to get your heart rate up and pumping and build endurance.
I kept the same work-to-rest ratio and set a goal of doing - 6 rounds of 30-sec work with 15-sec rest.
Squat with Upper Cut
Resistance Band Shoulder Press
Elevated Toe Taps
Resistance Band Deadlift with Front Raise
Resistance Band Row
At the end of the six rounds, I threw in a Push up Challenge. Adding Challenges to your workout is a great way to push yourself, keep you motivated, and monitor your gains over some time.
I performed three rounds of Push up to Failure. First round I managed fourteen, Second Round I managed twelve and in the Third Round eight
Friday 28 July - Full Body Strength
This was my favorite workout of the week because it was a family affair.
My mum, son Jude, and cousin all got involved. There is nothing better than having family around when working out. You push and hold each other accountable.
Because we had different levels of ability and not enough resistance bands, we superseted the workout. Each superset consisted of a lower-body and upper-body exercise.
Super Set 1
BW Prisoner Squat - 3 sets of 12
Resistance Band upright row - 3 sets of 12
Super Set 2
Resistance Band Deadlift - 3 sets of 12
Resistance Band Shoulder press - 3 sets of 12
Super Set 3
BW Reverse Lunge with Knee Lift - 3 sets of 6 (each leg) Resistance Band Single Arm Row - 3 sets of 6 (each arm)
Super Set 4
Step ups - 3 sets of 12
Resistance Band Single Arm Chest Press - 3 sets of 6 (each arm)
We finished off the workout with a sit-up and push-up challenge.
As I’m coming to the end of my holiday, Im proud that I was to stick to a holiday workout routine, and even though I may have put on a few kilos, and Im looking forward to continuing training and getting back to a healthier eating routine when I return to Hong Kong.
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