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

Merry Fitmas

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Speke TankShorts

This year my Christmas presents revolved around a very distinct theme. Fitness. I was lucky enough to get vouchers for some fab new threads to wear at the gym and a few other things besides.

I took my first outfit for a 6.5km run today and it felt great. The tank and shorts are from Lucas Hugh if you like the look of them.

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
“C” 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. 😉

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 you’re in the standing position) http://www.youtube.com/watch?v=5zrN7c6BVw8

Today’s Workout

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Today's Workout

This was really great this morning. Hope you like it too.

Here are some demos for reference.
Med Ball Slam https://www.youtube.com/watch?v=cWghPf9dso0
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Alternating Plyometric Lunges http://www.youtube.com/watch?v=WJR3JTtmPTw
Frogger Kicks (Basically a Burpee with a jump at the end once you’re in the standing position) http://www.youtube.com/watch?v=5zrN7c6BVw8
Clean and Press http://vimeo.com/32179880
Bicep Curls http://www.youtube.com/watch?v=av7-8igSXTs
DB Chest Press http://www.youtube.com/watch?v=VmB1G1K7v94
Tricep Push Up http://www.youtube.com/watch?v=hfIQ5V4Tcgo
Alternating Lunges http://www.youtube.com/watch?v=Zo1pFV8HMic
Bent Over Row http://www.youtube.com/watch?v=uaw-Up9Fkcg
Bent Leg Raises http://www.youtube.com/watch?v=oICXW-Xs1LE
Reverse Crunch http://www.youtube.com/watch?v=vVVlXA0dqGg
Pike Crunches https://www.youtube.com/watch?v=QzapqRDI6cg
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8

Workout of the Day

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Workout of the Day

Sorry I’m a bit late in uploading this but, here’s my workout from Friday in case you’d like to try it. 🙂

Here are some exercise demos for reference
Med Ball Toss http://www.youtube.com/watch?v=4sQjqcNljaQ
Mountain Climbers http://www.youtube.com/watch?v=wzGekP0XSVA
Med Ball Slam https://www.youtube.com/watch?v=cWghPf9dso0
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats Holding Med Ball http://www.youtube.com/watch?v=vbPkSzERegM
Push-Ups – Going down to the floor. http://www.youtube.com/watch?v=lVNzuIArliA
“C” Crunch (Hold medicine ball in your hands and touch your knees with it.) http://www.youtube.com/watch?v=VFOQADcJwss
Belly Ups http://www.youtube.com/watch?v=lxgZIMHzCAo
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Woodchops http://www.youtube.com/watch?v=QJhqVOQgUBs
Hip Thrust http://www.youtube.com/watch?v=mH4A1DkTleg
Tricep Push-Ups on Med Ball http://www.youtube.com/watch?v=RnzPzcpeq3E

Today’s Workout

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Today's Workout

Here’s my workout from this morning. It was really nice to use the TRX for a change even for some stretching at the end. Enjoy.

TRX Lateral Lunges http://www.youtube.com/watch?v=nvbovc5RBQ0
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
TRX Squat http://www.youtube.com/watch?v=DsVgieSOQ3k
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
TRX Rows http://www.youtube.com/watch?v=Rg_diBcqnnI
Stationary / Upright Rows with DB http://www.youtube.com/watch?v=Ax7qUOeDBt4
TRX Backward / Reverse Lunges http://www.youtube.com/watch?v=tn68JwtRWzQ
Hip Thrusts https://www.youtube.com/watch?v=mH4A1DkTleg
TRX Squat Jump http://www.youtube.com/watch?v=xX9vDMs8Z-s
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8

Today’s Workout

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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 https://www.youtube.com/watch?v=cWghPf9dso0
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Stationary Lunges https://www.youtube.com/watch?v=ZCpu8IhLvBg
Hip Thrusts (This video is kind of hilarious. But at least you can see what the exercise is.) https://www.youtube.com/watch?v=mH4A1DkTleg
Box Jumps (I use a step and make it about 4 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Calf Raises http://www.youtube.com/watch?v=gwLzBJYoWlI
Ice Skaters http://www.youtube.com/watch?v=XnZtEoYNs1A
Walking Lunges (Sorry about the music on this one, the technique is good though.) https://www.youtube.com/watch?v=4qoYbW34tFU
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squat Jumps https://www.youtube.com/watch?v=CVaEhXotL7M
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Side Plank https://www.youtube.com/watch?v=Iyr6ETMJT0M
Back Extensions https://www.youtube.com/watch?v=nrS8vOLpVfc