The plan: HIIT, short and snappy, your gonna love this! Today, three different sets of HIIT only 6 minutes each. For each set complete 6 rounds of the two exercises, 25 seconds per exercise with 5 seconds to get ready for the next (plenty of time!). All you need is a timer, kettle bell or sandbag, and a skipping rope!

First set:

  • High knees skipping
  • Single leg push ups, alternating legs

Second set:

  • Side plank hip raises, alternating sides
  • Sandbag swings

Third set:

  • Jump lunges
  • Single leg dead lifts, each round alternate the leg so you get a total of 3 rounds per leg

Enjoy the holiday weekend!


cotton wool

The plan: in a word: volume. Lots of volume. So how about it? 10 sets of:

  • 10 x bench press
  • 10 x goblet squat
  • 10 x reverse push ups
  • 10 x straight leg dead lifts

Form! Nearly forgot to say, remember your form! Make it perfectly lovely!


cut me out

Interesting discussion last night at pottery: quitting the smokes! sensitive topic. We all know smoking is bad, and I mean super-bad. Might try quitting, but after a pint or two, a cheeky smoke is so tempting… So how can we quit for good?

I don’t have the answer.

Wouldn’t even pretend to. But what came up time and time again last night, was needing to not only genuinely want to stop, but to be in the right mind space. Subtle difference, I know, but crucial? The mind is awesome powerful…

Speaking of pottery, here are a few small porcelain dessert dishes I made. Ice-cream anyone?

dessert dishes

The plan: 4 rounds of the following exercises, every perfect rep counts!:

  • 40 sandbag backwards lunge (20 each side)
  • 30 sandbag squats
  • 20 Press ups
  • 10 sandbag bent over row (10 each side)
  • 5 pull ups

TGIF! Have a good one.

amen omen

The plan: HIIT: 18 minutes of epic intensity! Well, probably not that epic, just a bit epic. An epic-bitlet? 3 rounds of the following 6 exercises, 50 seconds epicness, 10 seconds to prepare for the next:

  • High knee skipping
  • Medicine ball jump lunge and swing
  • High knee skipping
  • Medicine ball wood chops
  • High knee skipping
  • Medicine ball 90 degree touch


what remains?

Life is a continuous process, sometimes building up, sometimes striping away; intentionally or not.

Either way, in the end, what remains?



The plan: for a snowy day, we are hitting it hard! Warm up then sprints! Eight 1 minute reps, 1 minute recovery in between.

Then 4 sets of heavy deadlifts (8 reps per set)

Then 3 rounds of the following abs circuit:

  • 10 x leg lifts
  • 10 seconds holding the bowl shape
  • 10 seconds holding the bowl and fluttering the legs
  • 10 medicine ball sit ups

Getting hot in here! Be safe and enjoy the snow 🙂


Ah TED, so often the voice of reason in an otherwise unreasonable world. I found this excellent talk (sorry, that is a fib, a friend drew it to my attention; thank you!), The Global Food Waste Scandal, by Tristam Stuart a real eye opener.

The plan: To rest those leggies, work on the chest and back! Warm up, then:

4 rounds of:

  • Bar chest press x 8-10 reps
  • Bar up right row x 8-10 reps

3 rounds of:

  • Dumbbell chest flys x 15 reps
  • Back extensions x 15 reps
  • Dumbbell single arm row x 15 reps per arm


big enough?

Ah, Monday! Nice to see you again, Sir. Been a whole week since I saw you last. What’s with cold shoulder? I see. Yes, I realize it is still winter. A few more months to go till we play the roulette of a UK summer.  I hope there are better odds on some sunshine after being washed out last year, got to top up on vitamin D. I agree, multi-vits are just not the same.

The plan: get moving to keep warm. Some HIIT should tick that box! 18 minutes and your done! 6 exercise, 3 rounds, 50 seconds high intensity work for each exercise, 10 seconds to get ready for the next one!

  • High knees skipping
  • 2 plank knee tucks then a pushup, repeat
  • Side jump lunges
  • Reverse push ups
  • Jump lunges
  • Side plank hip raise, alternate sides

Keep warm and stay cosy! Not like Storm Trooper Chuck (retired from service).