Thursday, May 2, 2019

VIRGIN TERRITORY.....TIME TO STEP OUTSIDE YOUR COMFORT ZONE.

Firstly I must point out that today's blog has nothing to do with the vestal virgins of ancient Rome, fascinating though that maybe, no, today I am concerned  about how so many people stick to their tried and tested routines be it yoga, tennis, running, swimming, cycling or gym workouts and never change what they do. They do the same thing nearly every time and though the consistency of any fitness routine is paramount it is the variety of effort within the routine that will give you the most benefits. I have talked before of 'bang for your buck' or more eloquently, 'minimum effective dose' exercise routines, yet for many people who are trying to get fit or lose weight they sadly assume that what they do a few times a week will be enough.... and then are surprised to learn that it doesn't work. They will then go on to make sweeping assumptions that the reason is due to hormonal imbalances or the wrong kind of genes... or it's not in their DNA make up.... whatever that means.

   If you make any positive change to your routine be it in
what you eat or in how much or in the type or intensity of your exercise routine then you will see a difference. You have to step outside your comfort zone, you have to extend your horizons...

                       A man's reach must always extend beyond his grasp.

I remember about 25 years ago running virtually the same route month after month, I was fit but I never lost weight or got quicker or increased my muscle mass. I assumed, as many people did at the time, that this was the way to train, much like years ago the standard nutrition for football players and marathon runners was pasta. I too went along with this believing that by stuffing my face with pasta the night before a big run would do the trick, I'am afraid its not quite that simple.
 Often I see overweight people jogging along the road and its great that they are trying to do
something about their health however after a few months their weight loss will decrease and sadly they may become demotivated and give up. This is a normal pattern and is often associated with poor diet, which is always the real culprit of their obesity. The point though is that they have been brainwashed into believing that jogging will cure their obesity. It won't and never does.

Remember exercise will keep you fit and healthy but it is only a small part of the weight/fat loss equation. It is your diet that is the key....always.

It all depends on your goal. If you wish to run a marathon then its common sense to train for it by running frequently. If you want lose weight or cut fat then you must train and eat accordingly. Likewise if your goal is to improve your figure or acquire a lean muscular physique then eating and exercising has to be even more targeted and specific.There are many varied factors and all will require a different training and nutrition protocol. One size does not fit all.
Very often people are slightly motivated to do one of the above or would like to lose weight but I find that often they are not prepared to make the changes necessary. The older I get the more I notice that very few people are prepared to make the sacrifices that are needed. They just can't be bothered. Its far easier to sit in front of the TV and have a glass of wine and a bag of crisps! These days I refuse to train anyone who has not already made a decision to step up and sort themselves out. Its no point me pushing and motivating them if they do not have the will to carry it through.                             
The reason is simple because if it is not a 'must' for them and its just a vague hope or a nice idea then they will not succeed and no amount of motivation from me will alter this. I would not waste money on a personal trainer if you have not made a decision to follow through with your health goal until you succeed.

Any change you wish to make in your health and fitness will involve stepping outside your daily routine and current comfort zone. I believe in making dynamic positive changes, some people such as Precision Nutrition (PN) preach small steps and though I understand this method I rarely use it. They are a great organisation and have excellent results and although I agree with many of many of their nutritional guidelines I tend to go for big lifestyle changes and total immersion in your new health goal. You see much faster results and psychologically that motivates them and me into pursuing the person they want to become.You could be someone new to training or an experienced athlete, either way you have to shake outthose bad habits, we all have them. I prefer to recognise them and deal with it on a multilevel approach. Specific nutrition and targeted training methods are what a Personal Trainer should be giving you otherwise its just maintenance. Now there is nothing wrong with maintenance if you are already at a high level of fitness and health but to be truthful we all can improve and do better.

 Consistency is the first step but after that I prefer to break new ground and
move into more virgin territory. Its remarkable what changes the body and mind will make when you test yourself in a new area. People love feeling healthy when before they were not. Personally I like to change things all the time. One day I'll do a 10 k trail run and another day a hard 50 minute strength session. The variety is hugely stimulating.
For example:-
The other week I did  20 minute high intensity session of 500 varied body weight reps and the next day an easy jog along the river. Then I did nothing for 2 days and then my son, Alexander, suggested a routine of just press ups and flys. Very simple but tough. We did 9 press ups rested for 20 seconds then 1, then 8, then 2, then 7, then 3, then 6 etc and continued all the way down to zero and then reversed back up to 10.
Basically 200 press ups followed by 5 sets of 10 flys. We were just hitting the chest and back..... I had DOMS for about 5 days but I still did a 5k tempo run on the 7th day.

This might seem excessive but the total time training for that week was around 2.5 hours which is less than 2% of the hours in a week, hardly excessive but as you can see it's extremely varied and the body is constantly shocked into having to make adaptations. This will keep you fit lean and well conditioned which is my personal goal however this is still only a small part of the equation because it is my diet that will have the greatest effect. If I go eat a pizza after each session or have half a bottle of wine then I might as well not bother. You need to vary your nutrition with a variety of healthy foods, this takes a little planning so you must shop with the next 3 days in mind as you want fresh vegetables/salad with every meal with good sources of protein and some nuts, seeds and slow release carbs. If you don't eat this way then your health goal is going to be far more difficult to achieve and take an awful lot longer.

Virgin territory in Andalucia.
If you wake up every day with the same body composition and fitness despite doing 'regular exercise' its because you are not doing what I have just outlined, it has nothing to do with your genes or whether you are big boned ..... or even if you're descended from a line of hippo's!
Its time me to step up and break out of your ineffective routine and get serious.

Speaking of virgin territory and comfort zones, a few weeks ago I took off into the Andalusian hills in southern Spain, it was a tough rocky trail in the middle of nowhere and after running into a family of wild boar, a bit nerve racking but a few a few hours later I felt tired but exhilarated.
 If you can become passionate about health and fitness then the rewards are never ending.




Phil Jeremy Personal Training: VIRGIN TERRITORY.....TIME TO STEP OUTSIDE YOUR COM...

Phil Jeremy Personal Training: VIRGIN TERRITORY.....TIME TO STEP OUTSIDE YOUR COM...: Firstly I must point out that today's blog has nothing to do with the vestal virgins of ancient Rome, fascinating though that maybe, no...

Thursday, January 31, 2019

Tuesday, January 29, 2019

Phil Jeremy Personal Training: FAT OR FIT ... IT'S YOUR CHOICE.

Phil Jeremy Personal Training: FAT OR FIT ... IT'S YOUR CHOICE.: Yes you do have a choice and it's your decision. A fellow health professional was telling me a story the other day of a 43 year old wom...

Friday, January 25, 2019

FAT OR FIT ... IT'S YOUR CHOICE.

Yes you do have a choice and it's your decision. A fellow health professional was telling me a story the other day of a 43 year old woman whose Doctor had recommended  a very expensive diet expert who had given her a specialized nutrition plan, all very complicated and involved, so much so that she didn't even look at it.
   When asked by my friend what her normal day was, it consisted of fruit, yogurt, cereal/ bread/croissant or waffle and juice for breakfast. She would go out to a café for soup and some salad at lunchtime plus 1 small glass of wine, a mid afternoon snack, then a late evening dinner of protein /veg with potatoes/rice/pasta ... and maybe 2 or 3 glasses of wine plus a naughty desert a few times a week. I'm sure she was probably having a few more 'naughty things' that she didn't tell us about as well. She did no exercise save for the occasional 15 minute walk now and again. She was 38% Body Fat but felt she was about 25% and didn't consider herself to be much overweight and in fact she thought she ate quite well. (Everybody says that). The idea that you can be fat and healthy is a clinically proven myth, so get over it.
This is a classic case, so let's break it down.


Firstly this woman is clinically obese and is ripe for some serious health issues in the years to come.
Secondly for someone this fat her diet is very poor, actually to be honest its atrocious.

BREAKFAST
You may think her breakfast is okay but as ever the devil is in the detail. She is consuming mostly sugar and bad fats. All fruit is sugar, her yogurt was the usual fruit flavoured sugar loaded supposedly healthy type.
It should have been full fat Greek yogurt and half a small pot at that with perhaps few blueberries, 1/3 banana and then protein powder. No croissants bread waffles or juice. (Its all sugar, sugar, sugar!)
And no special high fibre Alpen/granola/ healthy cereal either, its all crap.
 What she actually needs to do is switch to protein and vegetables and no juice and a very small amount of fruit, if any. She should always have a Green drink, fish oil, probiotics and vitamins and a small handful of nuts and seeds. It amazes me why hardly anyone has green drinks for breakfast, I just can't fathom it. All fit, healthy and lean people consume some form of Green drink with ingredients such as wheatgrass/ barley grass/ spirulina/ chlorophyll/ seaweed/ kelp/ enzymes/ bacterial cultures/ spinach/ ginger/ turmeric. You can buy it or make your own. I do both, it takes seconds and you are flooding your body with healthy nutrients the moment you wake up. The difference between this and a waffle/croissant is so obvious it beggars belief.




      IT'S YOUR CHOICE FOR BREAKFAST ... but remember there are consequences.












If you want to try intermittent fasting and skip breakfast there can be benefits but you need to know how to do this the right way but at this stage she needs to keep it simple. If you consume protein/vegetables you will feel fuller and avoid the mid morning crash from all that sugar you had for breakfast. I have found that for most people changing there current breakfast routine is the fastest way to healthy fat loss.

LUNCH
Get rid of the soup for lunch and instead have chicken/fish/meat with a lot, and I mean a lot, of salad or vegetables, no sauces. I am always amazed how many restaurants provide you with so little salad or vegetables. I was in a fairly decent café the other day and the waiter said they had no vegetables when I asked for them, as in NONE. Utterly bizarre and in the UK and the USA they smother the salad with some type of crap dressing. I always have to ask to have it separate. In other words the simple healthy ways of preparing and presenting food are being avoided, I just don't get it.

The amount of people who have soup for lunch and are overweight is incredible, you would have thought by now that they had figured out that there must be a problem.

Let me be clear, there are ways of preparing nutritious soup properly but most people don't know how to do it and besides it's much better to consume healthy protein and crunchy fibrous vegetables.
As for one glass of wine please don't get me started. By the time she tots up that plus the evening glass or 2 or 3 she's probably consuming at least 25 glasses of wine a week! That's ALOT of sugar which is going to turn to fat. She needs to start drinking 2+ litres of water a day.
Stop drinking alcohol for a month and see how you feel. I promise you will notice a difference.

DINNER
The first issue is she eats it late but at least she had protein for dinner but then spoilt it with a ton of carbs. Before someone jumps in here, I know carbs are not all bad but at 40% body fat they are! She has to cut her body fat first and then she can reintroduce some 'good' carbs (e.g. Quinoa, Sweet potatoes, Brown rice, Oats), perhaps in a few weeks time.
 I suspect the naughty desert was more than once a week and was probably not just a little naughty but positively pornographic.
 I ran the Grand Canyon from rim to rim for over 8 hours and consumed very few carbs before, during or after the run, I didn't need them because I have enough stored fat for energy; and I was 9% Body fat ... and so if I don't need them to do a run like that then why does she need them sitting around doing nothing? I eat quality carbs about 3-4 times per week for dinner or lunch and that's it.


If you eat carbs for breakfast, lunch and dinner then you are on massive overload, the fact you see everyone else doing it doesn't make it right, they are probably enormous too.
She needs to start exercising for  a minimum of 3/4 hours a week, say 30 mins per day, starting with walking and then moving on to a planned exercise regime that will metabolically disturb her body into losing fat, 20 minutes of high intensity a day 2/3 times per week plus a strength and conditioning routine twice a week would be a sensible goal to aim for.
 If she did this then within a week she would start losing fat and in a healthy nutritionally balanced way ... and she can eat more than she is doing now so will not feel hungry at all because she will be eating the right food.
If she ate like this and had decent training advice she'd look like a million dollars in a few months. How do I know? because I've done this with client after client and it always works, every time.
It really isn't complicated, you don't need a specialist dietician you just need to change the basics of your routine to the correct way to eat and exercise. I've also found that when someone starts to live a healthier lifestyle and they see the positive results then they want to keep it going and improve on it even more, so it has a processional positive effect. There mood and sense of well being is enhanced, they have more energy and want this new lifestyle to be permanent.
Remember every person I see thinks that their health problems are unique and  therefore more complicated but I'm afraid in most cases that's a load of garbage plain and simple.

Get off your 'special diet', throw away all your useless pills and overprescribed medicines and get your body back into a state of harmonious natural balance by eating properly and exercising effectively.
Its your choice, just decide and do it.

           If you have any questions or seek further advice then please email me at phil@modelplan.co.uk 

Monday, August 6, 2018

Phil Jeremy Personal Training: FIRE AND RAIN - ALL WEATHER TRAINING.

Phil Jeremy Personal Training: FIRE AND RAIN - ALL WEATHER TRAINING.:     At present I am in the serious summer heat of the South of France and all I hear is people going around saying, 'It's far too...

FIRE AND RAIN - ALL WEATHER TRAINING.

 
  At present I am in the serious summer heat of the South of France and all I hear is people going around saying, 'It's far too hot to train in this heat', perversely I would hear the exact same opposite statement in Yorkshire in the cold winter. I guess for the great unfit, overweight and lazy it is never the right time... ces't la vie.
   Training in poor weather be it freezing cold or boiling hot needs some thought. I have run up mountains in horrendous weather but there was a reason and that was to train in conditions I may find myself in a race. I have always adapted training both for myself and my clients to their ability, their goals and also to where I am and the conditions that exist at the time. I see no glory or benefit in doing press ups in a puddle, KB swings in horizontal rain or deadlifts in a snowdrift, athletes don't do it so why should you.
Of course there are many exercises that you can do in bad weather but you have to use a degree of common sense. You can run in all weathers in fact running in the rain is exhilarating and it keeps you cool. One of my clients, Mike, reminded me of a tip that I gave him awhile back which was if you wear a cap when running in the rain you hardly notice it all and I still believe that to be true. Sprinting on an all weather running track is also a great exercise in very cold or wet weather but personally I wouldn't dream of lifting weights outside in the rain, it's too easy to slip or have bad form and injure yourself, it's just plain stupid. If you have some cover or shelter from the elements then fine but otherwise its meaningless. I read comments that somebody was lifting heavy weights in a torrential hail storm with thunder and lightning all around and what a legend or bad ass they are. What do you want... a cookie? Its bullshit. I'm afraid the word 'legend' is grossly overused, Alexander the Great is a legend, so let's put this into perspective.

 If you want to walk the dog, go for a brisk hike or a short jog then fine but if you want to train effectively to achieve a long term goal then you must target the right muscle groups in the right way and in the right conditions in order to elicit the maximum response.

   Training in very hot weather is tricky. There can be benefits such as doing a 'heat run' but again this is a targeted exercise for the reasons of adaptation, the same would apply to cycling. Elite cyclists train in hot weather (as well as altitude) as this will cause the body to produce more red blood cells and you can gain significant improvements in your VO2 max.Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures. In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon.
 Sprinting can be helpful but if it's too hot then your performance will suffer so they will need to be short sharp sessions such as 12-15 second OTM (on the minute) hill sprints.
  If you are not used to doing anything as extreme as this, I would advise having a medical check up beforehand.
 Swimming is obvious in hot weather as long as your not just lying on your back doing impressions of a sea lion or floating on some giant inflatable rubber duck. I would particularly recommend pool sprinting, it's a surprisingly demanding yet effective form of training with no impact stress.  If you like training outside, as I do, then weight training is fine if you are in the shade but again common sense should prevail, keep the sessions short. Tempo running in hot weather should be kept to about 70% - 80% of your max heart rate as it is extremely demanding …. then again I know many of my clients think that Tempo running should be avoided altogether!

     It's all based around the risk /reward ratio, what is going to be the most effective and hopefully enjoyable training that you can do that will engender the greatest benefits?

 This year we had heavy winter snowfalls in Europe so running in the snow was an option if you have the right cleats, in fact on a
brisk morning it's exhilarating. The air temperature keeps you cool and you can just go out and enjoy yourself in raw nature, I love it. I did quite a few of these extreme cold weather runs this year however on one occasion I ran in the wet, over very rocky terrain but with the wrong trainers on and I slipped, cut my head open and needed stitches. It was stupid and lazy of me and I should no better but hey, shit happens.
    Now across the globe we have had record summer temperatures so again you have to adapt your training accordingly. I look upon these changes as an opportunity to vary my training schedule and so provide a different stimulus therefore improving your fitness, strength and overall conditioning.
 There are exceptions of course. In many countries this year there have been raging fires due to the dry conditions. I would have thought common sense would tell you not to train near a wildfire but apparently some people like the risk, a bit like Tornado chasers. The US Environmental Protection Agency actually issues warnings and advice, as do other countries. Remember if the fire doesn't get you, the smoke will and if that doesn't, the heat will, so forget about it. The general advice is that you need to be at least 10 miles away. And even after a fire you should be careful, don’t trust a dust mask to protect you as in addition to fine particles, wildfire smoke also contains a mixture of gases, including toxic carbon monoxide that the masks don't filter out. So you might think you look cool like Bane in Batman but actually you look like a weirdo.

High humidity is another issue that can cause difficulties 
The risk of overheating, heat exhaustion or Hyponatremia is obviously higher during humid workouts because the body is working harder to cool off in the saturated air.  The more humid it is, the more water there is in the air, and thus the evaporation of sweat is more difficult. Today I ran in 83%  Humidity which is very high, it was tough but I had an interesting result. My time over a course which I have run for over 10 years was the fastest ever! My average time is 58 minutes and yet today I did it in 46 minutes despite the heat.
  This was not an isolated case as just over a week ago the same thing happened. The predicted weather was to be over 30c (90f) and I had scheduled to do a 20k trail run in the hills near where I live so accordingly I got up early in the cool of the morning. It got super hot towards the end but the majority of the run was in shade. I normally go through .75 of a litre per hour but took extra due to the heat, when I got back I found that I had drunk 1.25 litres per hour.  I also consumed 1/2 litre of neutral pH balance sports drink plus 2 x S-Caps (salt). In more extreme weather you have to be diligent both in your preparation and execution. The surprising thing in these challenging conditions is that I took 8 minutes off my fastest time on this route too. There are many examples of athletes setting record times in extreme conditions so one must not automatically presume that your performance will suffer.


   In my case there is no doubt that these personal best times of late are as a result of  my strength and metabolic conditioning workouts, not more running. I have completely redesigned my metabolic training by utilising all three energy pathways in a variety of ways, such as intensity, heart rate % of VO2 max, rep range, TUT and rest periods as well as sprints, tempo and short threshold runs. I have been consistently alternating the workouts to try and increase my lactate threshold and it appears to be bearing fruit, even in this weather.

    It is for these reasons that I never once think of the weather conditions as a convenient excuse not to do it but more as an opportunity. My clients know this and so we can have fun playing around with the different options. Sometimes I will present them with a choice of training options on a given day and let them decide; although the comments I get seem to be along the lines of, 'What sort of choice is that?.... to which my reply is usually 'Stop moaning'. As you can see, not only am I an extremely understanding trainer but also a hell of a nice guy. 😊😊
     Even in the South of France in the summer I see people jogging along the road with no hat or water. It's either ignorance or stupidity as I would have thought by now most people will have heard of dehydration. Then again in the Grand Canyon there are countless signs warning you not to venture down without the proper clothing, footwear, hats, water etc and yet you see literally hundreds of people doing exactly the opposite … go figure.
   One final point, if you do exercise outside at home in warm weather have a thought for your neighbours. I train with great intensity, panting, grunting and breathing heavily and apparently on more than one occasion some of the neighbours, from quite a distance away, have been in their gardens and been disturbed by what they thought was some sort of Adult film audition!

 I digress, the main point is that the world climate is not always predictable but if you think, do a little planning and adapt the exercise accordingly then there is no excuse not to train be it sun, snow, fire or rain.


  
 

Friday, July 13, 2018

Phil Jeremy Personal Training: INTENSE FAT BURNING

Phil Jeremy Personal Training: INTENSE FAT BURNING: Apologies for my lack of blogging over the past few months but as some of you know I have been in France and back into full time training. ...

INTENSE FAT BURNING

Apologies for my lack of blogging over the past few months but as some of you know I have been in France and back into full time training.
Recently my son, after a rather intense workout, asked me if I train all my clients the way we had just done. My reply was 'absolutely' … and his response was, 'I 'am surprised you have any clients at all!'
   As he is super fit and 8% Body fat I thought some further analysis and discussion was necessary.
 He strength trains twice a week and practises Brazilian jujitsu three times a week and yet he thought the workout was 'brutal'.
  His main point was that though this type of training will torch body fat and increase muscle growth, what you eat afterwards becomes extremely important.
He is of course correct which leads me to the whole argument about nutrition … again.
  Over the past few months I have had some outstanding results with my clients fat loss. This is for many people the main goal, muscle growth being the other side of the equation.
Could this type of workout effect that?
The answer is yes, in two ways, good and not so good.
With an intense fat burning workout you are using mainly the glycogen stored in your body and any carbs you might eat prior to the workout. It is often misconstrued that if you eat protein and no carbs after the workout then you will keep burning fat, which is true, but there is a 'but'.
  For muscle growth you also need carbs, they are not the enemy as so many people believe.

If you have used the glycogen stored in your muscles during the workout then your muscles will not grow.

For protein synthesis to take place you need carbs as well. This is extremely important and must not be overlooked.
  My fat burning workouts are without doubt intense, be it weights, HIITs or sprinting. If you don't give 100% then its not going to burn fat.
 Of course there is another way to burn fat which involves long slow distance running but again lets be clear how this works. A 30 minute jog or walk is not a workout, it might be enjoyable, energising, good for the heart, life affirming and bring you closer to nature, God and the Universe but it ain't going to burn any fat.
If you want to burn fat in running then you must either do Sprints (where you burn stored glycogen) or run a long way or for a long time because fat is then the main fuel source once your glycogen has run out but, hear I go again with another 'but'.
   Running a long way is extreme and therefore is in itself, intense. You will burn fat but the difference is you will not build muscle, in fact over time you will lose muscle unless you eat a good balance of nutrient dense food.
   So long slow distance running has its place as long as you know what you are doing and how to fuel correctly, unfortunately most people don't.
  Short fat burning workouts, if you eat carbs and protein after, will cut fat and increase muscle growth at the same time, which is why it is a win win for most people.
    I get angry when I see so many overweight people jogging along for 20 minutes then complaining that they are not losing weight. Its not rocket science but it is scientific .
 I did a workout this morning with two super fit clients who gave 100% and I copy it below. This is High intensity fat burning and this is what is required to cut fat, its that simple. If you fuel correctly afterwards then its easy. A workout similar to this twice a week with either one (or two}strength sessions plus a running workout or a mixture of all 4 in varied ways each week and that's it.
    If you have not run for a long time and you jog 3 times a week, in the first 6 weeks you will lose some fat after but that your body has adapted so you lose very little.
 By alternating the types of workout I have described below every week you will  achieve your goal much faster. A simple rule for nutrition is eat mostly protein and vegetables for all meals with some slow carbs such as rice or quinoa on workout days and only in the meal after your workout. No alcohol. Try this for 3 weeks and see the results for yourself..... I challenge you.
 This is how you burn fat fast. There are millions of books written plus videos and TV programmes about exercise and diet and yet what I have just told you is all you need to know.... Now do it!
     INTENSE FAT BURNER
   Do A1 to A4 then repeat 3 times before moving on to B  
       ( Choose a weight where the last 2 reps are hard. You need Dumbbells - DB and possibly a Barbell - BB for the Military press )  



Grouping
Exercise

SHORT 20 sec rest !!
   Sets  

                 



Rest



A1

DB/BB Military Press
 

3 x 12 reps



20 sec



A2

DB Prisoner squats
 

3 x30 reps 



20 sec



A3

DB Renegade rows with push up

3 x 10 reps



20 sec



A4
 
________________

Tuck jumps (Knees high)
 
___________________________

3 x 15 reps
 
___________


   30 secs
at end of A4
________
 


   B1               
Burpee scissors
(Press up /4 scissors/Jump)

3 x 10 reps



20 sec



  B2

Sumo squat to Bicep curl

3x12 reps



20 sec



  B3

Jump lunges

3x 25 reps



20 sec



  B4
 
___________

Bench Dips
 
_______________________
 

3 x 25 reps
 
___________



30 sec at end of round
________




REST 30 secs only after each round and repeat







FINISHER 
Hill Sprints     

 4 x 12 secs



 20 sec rest




                                              
  

Friday, March 23, 2018