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Friday, 9 April 2010

Bodyweight Strength Day

Well, today I had intervals planned but I didn't do them. I was all dressed in my running gear at the door and I decided it was a bad idea, my knees felt bad to walk on and although I really didn't want to miss a workout I really don't want to injure myself and put myself out for any long period of time so I decided to play it safe. I think it was the right descision, my knees are still feeling sore tonight.

Since I wasn't doing my running I decided to get some push-ups, pull-ups and chin-ups done. The push-ups were done with varying hand positions, wide, normal, close and knuckle and the chin/pull-ups were done as negative holds, jump up to the top hold at the top for 3 seconds, middle for 3 seconds and bottom for 3 seconds. I did;

38 Push-ups
8 Chin-ups
8 Pull-ups

Core Challenge Sample Workout 2
Ab Roll-Outs
Complete 5 sets of ab roll-outs either standing to a wall or kneeling. Choose the reps according to how it feels for you - just past when you feel the burn! If you don't have an ab wheel you can use a dumbell with the weights loose and hands either side of the weights.

If you don't have the equipment for ab roll-outs here is an alternative circuit (if you don't have a medicine ball you can use small handweights instead)!

Sit-ups with medicine ball
Side bends
Russian Twists

Complete the circuit 3-5 times and remember to stretch afterwards. Be prepared to lower the reps as the weights will probably make you more sore than a bodyweight core circuit... They do for me anyway! Remember to stretch out afterwards!

Hope everyone's enjoying the first week! Just want to do a quick shout out to Lauren who got a 3.30 plank on her first timed try! Only stopped by her socks slipping - something which always gets me too, I never remember to take them off! Check out her first core post!

By the way... I finally joined Twitter to see what all the fuss is about.. no idea what to do on it yet haha, is anyone else on it? My user name is BoxRunEat.

6 comments:

  1. I love your core challenge logo! I'll be doing more work on my plank this weekend!

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  2. Thanks for the shout-out. I'm starting to feel last night's workout a little bit!

    Definitely give Twitter a chance. I resisted at first too b/c I didn't see the point. Oh how that changed ... (I'm following you now)

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  3. Just a thought--could any of your strength training be hurting your knees? I find sometimes that lunges and other moves hurt mine a bit. I'm gonna try to time my plank next week just to see!

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  4. Knees are pretty delicate, you made the right call there. I'm a bit iffy about lunges I only do stationery ones these days as I found walking ones tough.

    I have an ab wheel, dismantled in my plastic drawers of "exercise tat". I've been through the drawers a few times and I've definitely thrown out anything I will NEVER use but the rest is stuff I'd probably use once in a while, such as the er, ab wheel, so thanks for the reminder! I have a 6kg medicine ball too but funnily enough that won't fit in a drawer!

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  5. Yikes! I forgot to do my baseline plank...will do it this weekend I promise. Just so you know, it won't be 3 minutes :)
    I did two core work twice...but, not as much as I hoped. I'll do better next week!

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  6. Good for you on looking out for your knees! I wanted to second what misszippy said about strength training possibly hurting your knees - my husband had problems with his (he doesn't run) and bought a knee sleeve to support it while lifting - that helped a lot!
    I've wussed out of joining your challenge because I'm still getting a lot of twinges and aches in my shoulders. Maybe next time....

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