Recap of week 1
The week is over and with it comes the assessment of the previous week’s challenge plan.
- Running 5-8 km ✕ (I have only managed 2,4 km with average 3:30 min/800 m. I didn’t want to lower my pace, but I simply didn’t have enough energy to sustain it for double the time)
- Core day ✓
- Fartlek ✓
- Everything day ✓
- Plyometrics (leg day) ✓
- Bonus: 750 ✕ (my hamstring isn’t capable of doing 100% yet. It has managed to do so for the leg day, but I have felt it afterwards (was not worse than before, but it definitely was not better and I have to heal it. Stairs will have to wait…and it was only a bonus anyway…)
If you want to check the detailed description of all the exercises I presented last week visit week 1 challenge post. We have had some traffic on the post, but what about the activity :P? Has anyone fulfilled the whole plan? Have you at least tried to do something? Don’t be afraid and share you experience please! Let’s get Steem’s community fit!
Second week
First day
Fartlek - 2-3 km
400 meters regular speed
100 meters increased speed
REPEAT :D
The same as week 1*
Second day
Core day – Every exercise should last for 30-45 seconds. The pause in-between them should last for 30 seconds.
Different than week 1*
Russian twist
Big V-ups
Plank
Scissors
Third day
Running - 6-8 km (My best time was 3:30/800m
+1 minimum km than week 1*
Fourth day
Leg/plyometric day
2 rounds, 5 repeats
Different than week 1*
180
Long jump
Burpee – Start – Cut
Supermarios
Fith day
Everything day – Every exercise should last for 30-45 seconds. The pause in-between them should last for 30 seconds.
Different than week 1*
Wide push-ups
Diagonals
Plank
Reggae days
Remember that we have 2 regeneration days! Whenever you feel like having a day off, don’t be afraid to just chill. When you do opt for day off though you should at least stretch, go to sauna, have a warm bath…whatever that will help your muscles to get its relief from the tension.
Bonus
Last week we had 750 optional bonus stairs. I failed to do them for the reason explained above. This week we have slightly lower amount of optional stairs – 250. Remember that we can do them whenever we feel like doing them. I’ll try to catch up with the previous stairs if my hamstring will allow it.
