12WBT… Tame Your Inner Labrador… Week 3 Plan

After I stopped laughing about the title ‘Tame your inner labrador’; I realised how quickly it is to slide into labrador mood.  Last week I had two treat meals that caused headaches and a desire not to eat properly or train fully.  Pretty hard to train with a belly full of cheesecake.  This week I have my mother in Dubai and we are also flying to Zambia to visit my cousin and her husband.  So ensure I eat well and get my training in is going to be a matter of successful planning.

This week I am also up’ing the ante and starting the Lean and Fit program.  So my mornings are about to get just a little harder and more intense.

Day Workout
Sunday 5 min – Xtrainer

10 min – Steady State Jog

15 min – Interval Sprints

15 min – Xtrainer

10 min – Bike

1: Walking Lunges / Tricep Dips

Abdominal Circuit x Full Sit Up / Crunch Pulse / Plank

Monday 5 min – Xtrainer

1: Squat / Sumo Squat (lower half)

2: Push Ups / Step ups

3: Bench Press (on fit ball) / Lateral Raises

4: Scapular Wall Slide / Hamstring Curl (on fit ball)

5: Bicep Curls / Tricep Push Ups

5 mins – Super Set – Step Ups (20 reps) / Push Ups

Abdominal Circuit x Reverse Crunch / Scissors / Lower Body Twist / Leg Raises / Side Crunches / Leg Extensions

Tuesday 5 min – Xtrainer

10 min – Steady State Jog

15 min – Interval Sprints

15 min – Xtrainer

10 min – Bike

Wednesday 10 min – Powerwalk

1: Squat / Sumo Squat (lower half)

2: Push Ups / Bench Press

3: Lunges (Backward) / Lateral Raises

Circuit: Scapular Wall Slide / Hamstring Curls (on fit ball) / Hip Raises

4: Hammer Curls / Tricep Dips

5 mins – Super Set – Step Ups (20 reps) / Push Ups

Abdominal Circuit x Reverse Crunch / Scissors / Lower Body Twist / Leg Raises / Side Crunches / Leg Extensions

Thursday Pilates DVD
Friday Flying to Zambia – Try to do run at resort on arrival
Saturday Rest Day

A little motivation came from my mother when she arrived and said I am looking fit and slim.  Getting up at 0500 is starting to pay off.  The very thought that I could be getting up at that time for nothing to be happening would be soul destroying but the thought that it is paying off brings a smile to my face and gives me just that little bit extra motivating.

Though all this exercise and planning makes for a tired girl so today being rest day calls for an afternoon nap I do believe.  Ah the simple pleasures in life.

Blessed Be

Robyn xox

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