Day 1 (Monday)- Instead of starting off the week with a HIIT ( High Intensity Interval Training) I went with a nice little 3.6 mile run around the block. After a two day break I was under the impression this run would be a cake walk. The terrain had another idea; it planned to murder me. I’ve never really liked hills, but the ones in my neighborhood especially annoy me. I usually like to set a constant pace, but anyone who runs a hilly area can tell you it’s easier said than done. I know how to pace; I just refuse to accept the fact I need to slow way down when I’m running uphill. Needless to say the 27-minute wore me out; good start to the week.
Day 2 (Tuesday)- After yesterday’s easy run it was time for another HIIT. Today’s would consist of sprints with no exercises between. I timed them so each sprint was a half lap on the indoor track or 15-20 seconds of sprinting for me; followed by about one minute of a slow walk…repeat. I did that for a grand total of 12 sprints or 20 minutes. I felt great until the last few sprints, and even then I was feeling fine. The sprints I’ve added to my HIIT’s along with switching up my overall daily routine has definitely made a noticeable benefit to my sprinting. I feel like I’m running smoother and for longer periods of time. Just for good measure I finished the day with four set of push-ups, five sets of pull-ups, 5 sets of straight bar arm curls, four sets of bent over rows, all with a 30-second rest between sets.
Day 3 (Wednesday)- Crucial to anyone workout routine is making sure to engage your core on a regular basis. Today seemed like a great time for some highly efficient squats. The great thing about squats is how many muscles are being worked all at once; it’s the same thing with sprinting. I did six sets of squats with five sets of pull-ups between each set. Followed by five sets of military press and four sets of push-ups. Overall nice workout, once again getting easier by the week to conduct these workouts compared to a HIIT.
Overall for the week I tried to switch up the exercises as much as possible, not to get too bored. To reiterate, I’m loving the difference I’m noticing in my sprints, feeling 10 years younger. Three weeks in and so far I notice my body feeling stronger even though it looks the same and my weight is stable. Like I said a couple of weeks ago, for me I tend to eat healthier when I’m more active which is probably the most important thing I can gain from all of this.
Jay's Fitness Blog 