After a busy week and finally over the jet lag, but not yet acclimatized to the Cape Town Winter, my second week of the holidays has been restful and chilled.
I completed another week of holiday training without overindulging my favorite South African foods.
As I mentioned in my previous blog, Im not a personal trainer; Im just using my experience in sports to work out a workout routine that is best suited to me, makes me feel good and gets me going to start the day.
This week's training is the same as weeks 1 - 2 Full Body Strength and 1 Interval training session.
It has been challenging as Cape Town is experiencing one of its coldest winters in a while, so the option to stay in bed always seems better. But I need to stick with the commitment I made to myself. It will only benefit me in the long run.
Monday 17 July - Full Body Strength
Never miss a Monday - Training on a Monday is an excellent way to start your week, to get your body moving and active, and in my case, to work off the indulging and wedding celebration from my first week of the holiday.
Prisoner Squats - 3 sets of 12
Resistance Band Single Deadlift 3 sets of 10 (each leg)
Resistance Band Shoulder Press 3 sets of 12
Resistance Band Single Arm Row 3 sets of 10 (each arm)
Resistance Band Chest Press 3 sets of 12
Resistance Band Pull Apart 3 sets of 12
Wednesday, 19 July - Interval Session
Interval sessions are a great way to get the heart pumping and build endurance. The work and rest ratio is the same as last week - 30 sec of work and 15-sec of rest. For this session, I tried to corporate my upper with my lower body to get more of a challenge.
5 Rounds - 30-sec work - 15-sec rest
Squat and Twist
Resistance Band Deadlift with Front Raise
Resistance Band Pull Aparts
Resistance Band Chest Press
Reverse Lunge with Resistance Band Row
Friday 21 July - Full Body Strength
Resistance Band Front Squat 3 sets of 12
Resistance Band Good mornings 3 sets of 12
Resistance Band Chest Press 3 sets of 12
Resistance Band Upright Row 3 sets of 12
Elevated Push-ups 3 sets of 8
Resistance Band Standing Row 3 sets of 12
Movement and working out continued after my morning workout. I ended up at Africa Padel. Padel is one of the fastest-growing sports in the world. A mix of tennis and squash, Padel is an excellent way to get you moving. Look out for my upcoming post on my morning out, and get familiar with Padel.
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