Ups & Downs –

Oops, am I in trouble again?
Not this time.
It’s one of my new workouts.

I have been writing up my own workouts for a few weeks now, taking ones I see online and tweaking them for my home gym, or using a workout from instagram as an idea base to make my own from.
In all of these, I’ve included my physio’s exercises and making sure I have a variety of cardio, weights and a combination to keep me happy.

What is this ‘ups and downs’ you talk about?
After writing up two as a test, not knowing if they will actually work, I have used them several times a week and find them very good.
I’m not sure if they are a thing elsewhere, but I like them.
They get my heart rate up, and the challenge is put out there.
I have one for arms/shoulders and one for core/butt.
I tweak them a little each time I use them, and put my run distance on the sheet (every little bit counts for Run Down Under).

Ok, the idea behind them is that there are two portions to the workout.
Cardio and strength.
Five rounds with both time and reps for each.
The run part starts at 5 mins – time goes down, speed goes up and the strength portion starts low on reps and go up with each round.
So as an example, it would be 5 mins/8.5 speed; 4 mins/9 speed; 3 mins/10 speed; 2 mins/sprint/ 12 speed.
The reps start at 10 and work up to 25 with 4-5 exercises to do.
I then finish on round 5 with a 3 min sprint on L2 before cool down stretches/physio exercises.
This takes around 45 mins and makes me sweat like crazy.
Boy do I feel good afterwards though. It hurts, and I grunt like a stuck pig or ‘someone dying’ as my son put it (that’s what a 2 min plank will do for you).
I add weights to whatever I can to up the ante – it’s gotta do me good right…?

Where to from here…
From here I will up the weights, add an incline to the runs and practice those burpees and push ups.

Sometimes I wish I had started this two years ago when I first thought of it. Sometimes in life we have to learn things the hard way to get a better understanding of the ‘why’ behind it.
I run when I can (park run and longer if I have the opportunity) and know that when I do run these exercises are doing me good, making me stronger.
And that is what I am happy about.

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