Monday’s Workout

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Monday Workout

You can take this one at your own pace depending on how you feel. If you’d like a bit more of a challenge you can always up the weight and complete more reps within the set time. Enjoy.

Bicep Curls http://www.youtube.com/watch?v=av7-8igSXTs
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Sliding Hands Crunches http://www.youtube.com/watch?v=vYvpxFltWuk
Shoulder Press http://www.youtube.com/watch?v=B-aVuyhvLHU
Alternating Lunges http://www.youtube.com/watch?v=Zo1pFV8HMic
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Tricep Extensions http://www.youtube.com/watch?v=nRiJVZDpdL0
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Medicine Ball Raises http://www.youtube.com/watch?v=2vqnoDn0S-g
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8

Today’s Workout

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Today's Workout

Only my friend Bridget and I showed up for our regular Friday workout today but I’m glad at least one other person was there. This was pretty grueling for the second session of the year. For the last set of exercises, Maree (our trainer) gave us a choice between doing burpees or mountain climbers. I said I didn’t mind so Bridget chose burpees. We both ended up regretting that decision, a set of 50 burpees is no walk in the park. Good luck and make sure you stretch thoroughly when you’re done.

Here are some demos:
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
DB Chest Press http://www.youtube.com/watch?v=VmB1G1K7v94
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats http://www.youtube.com/watch?v=xDdSZmWNYQI
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI

First workout of 2014

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First workout of 2014

My trainer’s back from holidays and put this little number together for the 5 girls in my group today. We’re usually a pretty fit bunch but we did struggle after having a few weeks off. Oh well, as Maree says “Pain is weakness leaving your body.” And by that account, a great deal of weakness left my body this morning….

Here are some demos:
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats http://www.youtube.com/watch?v=EmI9x_5aFdc
Stationary Lunge http://www.youtube.com/watch?v=_GA4STCHhAM
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Mountain Climbers http://www.youtube.com/watch?v=wzGekP0XSVA
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Alternating Lunges https://www.youtube.com/watch?v=ZCpu8IhLvBg
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8
Plate Crunches (My trainer had us put our legs straight in the air as opposed to the bent position in this video. We had to try to get the plate to touch our shoes, head doesn’t touch the ground.) http://www.youtube.com/watch?v=zuzs_P7y24s
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y

Three workouts to get you through the holidays.

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Monday WorkoutWednesday WorkoutFriday Workout

My trainer has been putting us through our paces this week and has come up with 3 really good workouts to keep the Christmas kilos at bay. Hope you enjoy them as much as I have. Merry Christmas.

Some exercise demos for you:
Medicine Ball Sit Up Throws (Sit further away than these people are so you get a good throw in). http://www.youtube.com/watch?v=wAL99HxaZrw
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Med Ball Squat Throw http://www.youtube.com/watch?v=y6aC2o7204s
Medicine Ball Bridge with Leg Lift (About 2.14 seconds in to the video.) http://www.youtube.com/watch?v=g2mxYyMjfxY
Repeaters http://www.youtube.com/watch?v=HnSzwCMXTSg
Mountain Climbers http://www.youtube.com/watch?v=RzmKjlbbHzs
Medicine Ball Squats http://www.youtube.com/watch?v=mUbY2prXt-k
Medicine Ball Slam https://www.youtube.com/watch?v=cWghPf9dso0
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
DB Squats http://www.youtube.com/watch?v=j9O7EOXVIKY
Alternating Lunges http://www.youtube.com/watch?v=Zo1pFV8HMic
Squat Thrusters http://www.youtube.com/watch?v=87xtinde5y4
Knee to Pike Sit Up (Hold a weight in your hands and alternate one pike sit up with one crunch.) http://www.youtube.com/watch?v=02b2QxcazOM
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Rope Pull http://www.youtube.com/watch?v=vGHmgqJeSu0
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
Medicine Ball Squat Toss http://www.youtube.com/watch?v=4C0z1_uNHU0
Medicine Ball Crunches http://www.youtube.com/watch?v=Zb-kh42M-60
Chin Up http://www.youtube.com/watch?v=3FWqNXEWl34
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI

Another punishing workout from my trainer in the lead up to Christmas.

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Another punishing workout from my trainer in the lead up to Christmas.

When even the hard-ass girls I train with have a little grumble, you know it’s a tough workout. I was really enjoying this up ’til the third round of exercises with the burpees. Still, I have a Christmas party to go to tomorrow and after today, I feel like I’ve earned it.

Don’t forget to stretch afterwards and try to eat within half an hour of finishing. The girls in my group are huge fans of a 2 egg spinach omelette with a piece of whole grain toast.

If you’d like some demonstrations for the exercises click the links below.
Alternating Forward Lunges https://www.youtube.com/watch?v=JRh6_4rq-b8
Burpees https://www.youtube.com/watch?v=fWQrT6E3XX4
TRX Alternating T and Y https://www.youtube.com/watch?v=iz-6mGus5jk
Medicine Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
TRX Squat Row https://www.youtube.com/watch?v=k7Z062Xmr9w
DB Push-Up Row https://www.youtube.com/watch?v=vpB-ad8ezFE
TRX Backward / Reverse Lunges http://www.youtube.com/watch?v=tn68JwtRWzQ
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I

 

Work off your Christmas Party with this.

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Work off your Christmas Party with this.

My trainer Maree can be brutal at times. Today, 8 girls innocently turned up to their Friday workout, unaware of what lay ahead. The 100 Club.

It’s a club she makes us all join and consists of having to do 100 reps of 10 different exercises. Sometimes we’re allowed to do 5 sets of 20 reps of each exercise, but no such luck today. If we wanted a break/recovery at any stage we were allowed to do a shuttle run. I did a couple of shuttle runs during the thrusters, iron cross and burpees sets, though it was more like a shuttle stagger by the end.

Maree said she hoped it would make up for any sins we’d committed that week. I don’t see how it couldn’t, we were too exhausted to even speak to each other by the end of it.

Here are some demos if you’d like to join the club.
Shuttle Run http://www.youtube.com/watch?v=B_u2eqjgdwk
High 5 with a friend https://www.youtube.com/watch?v=RllVGQOiSLg
Squats http://www.youtube.com/watch?v=EmI9x_5aFdc
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
Medicine Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Full Sit Up http://www.youtube.com/watch?v=NWAhptFi_ns
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8/watch?v=WJR3JTtmPTw
Alternating Lunges https://www.youtube.com/watch?v=ZCpu8IhLvBg
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29

Today’s Workout

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Wednesday Workout

This was really fun this morning. Nice to use the Swiss balls and TRX for a change.

Here are some demos if you’d like them.
Med Ball Throw to a Friend http://www.youtube.com/watch?v=y6aC2o7204s
Med Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Swiss Ball Back Extensions http://www.youtube.com/watch?v=IWRM3eC2GT0
TRX Row http://www.youtube.com/watch?v=p8d2pFLDkEs
Swiss Ball Jack Knife http://www.youtube.com/watch?v=2y03dkaK1O0
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Swiss Ball Hamstring Curl http://www.youtube.com/watch?v=czf-1snzG2c
TRX Backward / Reverse Lunges http://www.youtube.com/watch?v=tn68JwtRWzQ
Swiss Ball Roll Outs http://www.youtube.com/watch?v=QbZs_zjTbRw
TRX Squat Jump with Row http://www.youtube.com
Ice Skaters http://www.youtube.com/watch?v=XnZtEoYNs1A
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Toe Taps http://www.youtube.com/watch?v=N5i2rHaHTXA
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
Med Ball Crunches http://www.youtube.com/watch?v=Zb-kh42M-60
Bunny Hops http://www.youtube.com/watch?v=HQ4x1B-Iod4

Workout of the day

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Workout of the day

This was a nice one this morning.

Demonstrations are as follows:
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Clockwise Push-Ups http://www.youtube.com/watch?v=Jjt-YOfUXok
Alternating Lunges https://www.youtube.com/watch?v=ZCpu8IhLvBg
Push-Ups with Hand Tap http://www.youtube.com/watch?v=lhzIKT2G9Xc
โ€œCโ€ Crunch (Hold medicine ball in your hands and touch your knees with it.) http://www.youtube.com/watch?v=VFOQADcJwss
Bridge Position http://www.youtube.com/watch?v=Idk5b8a_E5M

 

Today’s Workout

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Today's Workout

A nice one to get in before the weekend.

If you need a demo for anything, here it is.
Mack Squat http://www.youtube.com/watch?v=EsicOsBGWp0
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Tricep Dips http://www.youtube.com/watch?v=0326dy_-CzM
Mountain Climbers http://www.youtube.com/watch?v=wzGekP0XSVA
Bicep Curls http://www.youtube.com/watch?v=av7-8igSXTs
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Med Ball Shuttle Run http://www.youtube.com/watch?v=bnZI87XCDwc
โ€œCโ€ Crunch (Hold medicine ball in your hands and touch your knees with it.) http://www.youtube.com/watch?v=VFOQADcJwss
Med Ball Tricep Dips (A med ball tricep push up will be good here too.) http://www.youtube.com/watch?v=iBxkEdB5cs4
Med Ball Slams http://www.youtube.com/watch?v=cWghPf9dso0
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Med Ball Toss http://www.youtube.com/watch?v=4sQjqcNljaQ
Med Ball Push Ups with Roll http://www.youtube.com/watch?v=03IKbGQHigk
Lunge with Med Ball Twist (The man does forward lunges here, but you can do alternating stationary if you don’t have the room.) http://www.youtube.com/watch?v=H0HLl6DnQ90

Workout of the Day

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Wednesday Workout Revised

Here’s today’s workout. The variation in the exercises helped the time pass quickly, though the second round of push ups with a hand slap seemed to go on a bit. ๐Ÿ˜‰

Some demos if you need them:
Med Ball Toss http://www.youtube.com/watch?v=4sQjqcNljaQ
Med Ball Rugby Pass (In case you don’t have a friend, here’s how to do one on your own) http://www.youtube.com/watch?v=uHKIMHzHA78
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
TRX Tricep Push Ups http://www.youtube.com/watch?v=DHwECZSY7mQ
DB Shoulder Press http://www.youtube.com/watch?v=B-aVuyhvLHU
TRX Bicep Curls http://www.youtube.com/watch?v=LF2zADMASWI
Alternating Backward Lunge http://www.youtube.com/watch?v=KFIZ2tbnUa8
Ice Skaters http://www.youtube.com/watch?v=XnZtEoYNs1A
Push Up with Hand Clap (Not the best quality video but you’ll get the idea.) http://www.youtube.com/watch?v=eDrgqZBKLZw
Medicine Ball Sit Up http://www.youtube.com/watch?v=Zb-kh42M-60
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Frogger Kicks (Basically a Burpee with a jump at the end once youโ€™re in the standing position) http://www.youtube.com/watch?v=5zrN7c6BVw8