Friday Workout

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Friday Workout

Hi everyone, I’m back after a short break and ready for action. Today’s workout is a nice one to ease back in to things. Enjoy.

Reverse Fly http://www.youtube.com/watch?v=T1U3yZne1jw
Walking Lunge http://www.youtube.com/watch?v=7mDWDlzFobQ
Med Ball Throw http://www.youtube.com/watch?v=4sQjqcNljaQ
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Swiss Ball Leg Curls http://www.youtube.com/watch?v=7KWfj4FnRS0
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Sumo Squats http://www.youtube.com/watch?v=9kiXid7pm6I
Swiss Ball DB Chest Press http://www.youtube.com/watch?v=uxgA5qEi2mc
Arnie Press http://www.youtube.com/watch?v=1mD6QAaaJZQ
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Box Jumps (I use a step and make it about 5 or 6 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg

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

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