Thursday, 5 November 2015

28 Day Challenge workouts

For the 28 Day Challenge I'm part of, I've started doing some group personal training classes.  I haven't done group exercise activities for a REALLY long time - it was pretty intimidating to rock up and join a bunch of people who knew what they were doing, and I definitely didn't feel like I did.  Here's a bit of an overview of how it's been working.

Class size / duration

I've been going to women only group training classes, that are usually between 7-12 participants.  We usually break up into groups of 2-4, and a different trainer will guide one group through a set of exercises, and then switch around.

The classes go for about 40 minutes usually, with a warm up at the start, and a bit of stretching after. I've been to 2-3 classes each week, depending on my schedule.


The workouts are what I consider to be Crossfit-like.  Generally there are exercise stations set up, and you might alternate between two or three exercises at a station.  For example, Tuesday night in a pair we did 6-8 dumbbell incline bench presses, 10 (or max) push ups, and 6-8 chin ups.  I hate chin ups FYI.

There is also a bit of a mix between what I consider weights work - squats, bench presses, hip thrusters, etc, and plyometric exercises ie. push ups, sit ups, lumping lunges, rowing machine etc.  There are also some hardcore Crossfit too, like plate pushing, rope flicking and chin ups.  We just kept rotating through for the allocated time.  Did I mention I hate chin ups?

Other exercise

I've been running on the treadmill most mornings as well.  Most of my runs have been very easy - more like a 6km stretch of the legs after the workout the night before.  I've been trying to do at least one speed based session, and one long run each week as well.  My legs have been pretty heavy, which I think is more due to the detox diet I'm on - I'm not getting enough carbs in to fuel my body for hard runs.


I'm really enjoying the Bootcamp / Crossfit type exercises, and 40 minutes is a great length of time - I'm usually pretty surprised that the class is already over.  It is also great that each exercise can be tailored for your fitness level, so for chin ups I can use three bands to have the possibility of dragging my butt up the bar, but then I can go a bit heavier for squats or lunges.

The trainers are really good too.  They challenge you to try the next weight or do those next couple of reps, but I've never felt like they were asking to much of me.

I know I'm doing a lot of running (maybe even 'junk' miles), but I really enjoy starting my day with exercise.  Given I'm doing the Group PT at night, it seems the best way to get up and moving in the morning, and I just haven't been pushing myself too much.  Once I get through the challenge, I can focus on running again.

What kind of new to you training have you tried lately?  Did you enjoy it?

1 comment:

  1. I was in such a good health and fitness routine in 2015, and I let it all slip over Christmas (I blame my family for making me fat). I just feel like I have lost my fitness, tone and muscle. useful source