Friday’s Workout


Friday's Workout

This was nice to get in before the weekend.

Med Ball Slams
Med Ball Throw to a Friend
Frogger Kick with Med Ball Throw (Much easier to throw the ball to a friend than at the wall like this guy is doing.)
Push Up on Knees with Med Ball Throw
Crunch with Med Ball Throw
Med Ball Lateral LUnges
Grapevine (No Med Ball in this video but you get the idea.)
Forward Squat Jumps
Flutter Kicks
Iron Cross
Back Extensions

Today’s Workout


Today's Workout

An easy one today. I’ve just started on the Les Mills – Look Better Naked course with three other girls that I train with regularly. There are also three new girls in the group who have just started the programme. I think they were in a bit of shock from their first session on Monday so this should stop them getting scared off. For me the tough part is the diet. It seems like it’s not restrictive but it really is. Each day I have to consume 2ltrs water minimum, no more than 2 servings of fruit, 4 servings of carbs, 5 servings of protein, 2 fats and as many veges as I like (5+ recommended) provided they are not carrots, potato, sweet potato, pumpkin, corn, parsnip etc. One serving is 1/2 cup in size for carbs and veges, 1 serving of protein is 100gm and 1 serving of fat is 1/4 avocado or 1/2 tbsp olive oil or 2 egg yolks or 10 nuts for example. I find it tricky to stay within 2 fats per day so, I don’t add any oil to salads or vegetables. Salt, pepper and lemon juice are ok though. I’ve also decided I’m going to have a cucumber, celery, kale, parsley, lemon, green apple, cos lettuce and spinach juice in the afternoons to prevent snacking. I guess we’ll have to see how that goes…..

Here are some demos for you:
Medicine Ball Slams
Stationary Lunges
Hip Thrusts (This video is kind of hilarious. But at least you can see what the exercise is.)
Box Jumps (I use a step and make it about 4 levels high)
Calf Raises
Ice Skaters
Walking Lunges (Sorry about the music on this one, the technique is good though.)
Squat Jumps
Side Plank
Back Extensions