Famous quote - "He who fails to plan, plans to fail" - the training is just a part of the plan.. to succeed.
Yesterday, I was again at the public sports complex in Kg Pandan. It was raining heavily since 4pm, and luckily by about 6pm, the rain has somewhat stop (though slight drizzling throughout the hour). I had to go outdoor because I'm not at home (at my sis-in-law place - my typical weekend family visit routine). Anyway, here's my yesterday routine at the stadium.
I do it continuously without long rest.. just enough to catch my breath - max 10sec. I called it superset training:
1. warm-up - jumping jack 50x
2. lunges - 10x per leg
3. single leg squat - 10x per leg for 4x
4. spiderman pushup - 20x
5. prisoner squat - 20x
6. burpees - 10x
7. ran 1 round on the track at moderate pace
8. sprinting 100m, rest 10sec, sprint again 100m - for 4x
9. spiderman pushup - 20x
10. reverse crunch - 20x
11. sprinting 50m and back - 3x
12. elevated push-up - 10x
13. finish off warming down with 1 round running at moderate pace.
14. light stretching
That's it...finished just about 10mins before 7pm, and left the stadium. Gulping down 1 bottle of water, and 4 pieces of dates.... Cooling down before hitting the shower.
Today, bright Sunday, I'm planning to go to the gym later in the evening to work on some of the muscles even more.
So.. how's your weekend?