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Holiday Pilgrimage

Updated: Jan 18



I'm off to become a Pilgrim,

After travelling a bit with me Mum,

Homework I've left here for some,

Who want to stay fit on the run!


I'm away Sept 10-Oct 2.


CLONTARF MINI WORKOUTS:

Four exercises per workout - easy to remember!

Warm up and Stretch: Calves, hamstrings, hip flexors and pecs


SESSION ONE: BOSK AMRAP

Jog around park perimeter

Warm up and stretch

BOSK AMRAP

No Break, keep repeating 10 of each exercise, then 12, then 14 until you reach 12 minutes

Use sandstone steps outside Bosk

1. Step burpee to vertical jumps

2. Opposite knee to elbows crunches on mat

3. Step up with knee drive, step down, change feet

4. Curtsey to squat

Reverse run around park

Final 10 of each of above 1-4.

Stretch


SESSION TWO: ON THE GRASS WITH BANDS

PLEASE USE GRASS FOR BANDS AS THEY WILL WEAR THROUGH QUICKLY ON ROCKS OR CONCRETE. Pick these up at your PT session.

Warm up and stretch

Jog to Graeco Roman Structure at end of carpark.(Sewerage pump station) and run up and down stairs x 5

1. Use railing to loop band for 30 x rows

Run back past Bosk, run up track opp Sandy Bear (next to pedestrian crossing) to GRASSY AREA

2. 20 x curl and side, band under one foot

3. 20 x squats, band under 2 feet

4. 20 x cross band and handles up behind shoulders, shuffle forward and back

Run to end of Sandy Bay

ON GRASS, repeat above 2-4

Run back to Bosk and repeat 30 x rows with band at shower block railing

Stretch


SESSION THREE: PICNIC TABLE WORKOUT

Warm up and Stretch

Jog along sand to end of Monash Street, where bush track begins (along road if high tide)

Return jog to Park. Find 3 sturdy picnic tables:

At Picnic Table 1 :

1. 10 x table top toe taps: Stand on bench, lower one leg to the ground then up to tap table, 10 table top toe taps

2. 10 x electric chairs seat pops

3. 10 x plank table taps, hands of bench (abs tight)

4. 10 x tricep dips

Picnic Table 2 = 12 reps of each, Picnic Table 3= 14 reps of each

Stretch.


And just to pre-empt a few people:

Q: What kind of face do pilgrims make when their trainer makes jokes? A: Pil-grimace.

Q: When your trainer is sounding sanctimonious and has certainly seen the holiday sun, she has a?

A: Puritan

Q: What do you call your trainer's horrible poetry? A: Pilgrammatically incorrect

Q: How much protein should you eat each day whilst walking the Camino? A: 45 Pilgrams.

Q: What do you call the evil trainer that comes to get bad clients? A: Pilgrim Reaper.

Q: "Suck it up princess" trainer talk on the Camino is?

Pilgrim and bear it.




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