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My Current Training Routine

Jamie Ramsay
Oct 27, 2016
2 min read

Over the last few weeks I have been resting my knees for the first time after what some may call a ludicrous amount of running (I estimate about 20,000km in last 2 years). To make sure I stay fit while limiting the impact on my knee I have been doing two things.

Firstly, I have started a 30 days trial (£39) at Fierce Grace (Info HERE). Fierce Grace is essentially yoga in a hot studio and my aim is to use this to build up more flexibility and in turn reduce the risk of injury. Traditionally my training has just been running and as a result, my flexibility is shocking! I have been doing this five times a week.

Secondly, I have been pretty dedicated at visiting the PureGym in Hammersmith and working out.

I love routine so for me it easiest if I put together a routine and then stick to it for two weeks. I then assess what areas I think I need to work on and find ways to adjust what I am doing to make it harder. I usually pop on to YouTube and find exercises that look appropriate. Last time I used this blog from Men’s Health - CLICK HERE

You can also check out this guy for inspiration!

Below l outline each workout session:

Week 1 & 2: (4 – 5 Times per week)

Warm-up - 3.5km bike to gym

Crosstrainer – 40 mins level 14

Step machine – 15 mins level 8

Rowing machine – 10 minutes

Dumbbell curls (8kg) – 3 sets of 12 on each arm

Press-ups – 3 sets of 25

Sit-ups – 3 sets of 30

Shoulder rotation (8kg) – 3 sets of 12 (Hold weight vertically at waist and then rotate up to horizontal next to head

Double move shoulders (8kg) – 3 sets of 12 (start with weight by side then lift forward to shoulder press starting point then push up till arm vertical)

Warm-down – 3.5km bike home