I switched my strength and rest days this week as I slowly recovered from a week of poor sleep and new exercises.

But I hit todays strength goals with extreme vigour and my morning routine was upgraded with a mini circuit of pull ups, chin ups and push ups.

The Main Strength Circuit (3 times)

  • Pull Ups: 2
  • Ankle Raises: 12
  • Decline Diamond Push Ups: 2
  • One-Legged Squat (to table): 5
  • Wide Grip Pull Up: 1 (needed boost on last set then sloooow on the negative)
  • Wrist Twists (sledge): 8 each hand
Later on after an hours rest I did…

Core Workout (3 times)

  • Sit Ups: 5 (5 sec pause going up & 3 secs down)
  • Sand Bucket Side Bends: 10
  • Turkish Get Up (using dumb bell): 5
  • Sand Bucket Lift: 10
The Turkish get up was a hell of a lot harder than I expected.  Especially on the arms keeping it up above your head.  You can feel it working your entire core as you’re trying to keep stable and balanced.