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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.


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

  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)

  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!

  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!

  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!

  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....