Friday’s Workout

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Friday's Workout

I didn’t get a chance to upload this yesterday but, better late than never. My trainer mixed it up again which was really challenging but good. Please see the tutorials below if you need any reference. Happy training.

Box Running / Step Ups http://www.youtube.com/watch?v=VqlW5bq3-KQ
Squat Jumps / Thrusters with hands on bench http://www.youtube.com/watch?v=sNPNTz-DmMI
Burpees http://www.youtube.com/watch?v=6K-aaPSgZWs
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
TRX Backward Lunge http://www.youtube.com/watch?v=tn68JwtRWzQ
TRX Squat Jump http://www.youtube.com/watch?v=xX9vDMs8Z-s
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
Wall Sit http://www.youtube.com/watch?v=XULOKw4E4P4
Sideways Walking Squat http://www.youtube.com/watch?v=Natkg_1asFA
Repeaters http://www.youtube.com/watch?v=HnSzwCMXTSg
Floor Scrapers (This is the closest reference I could find. Follow what this guy is doing but you can leave the chest press out and simply hold the weight with straight arms over your chest.) http://www.youtube.com/watch?v=VWFCfD9Ld00
Sit Ups holding weight to chest http://recordsetter.com/world-record/sit-ups-while-holding-10-kilogram-weight-chest/32830#contentsection
Oblique Twist / Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Cross Fit Sit Ups http://www.youtube.com/watch?v=_HPfXutjB1s
Flutter Kicks http://www.youtube.com/watch?v=RcXBNRua2eo
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8
Hover http://www.youtube.com/watch?v=nRXKg21pE-4

Today’s Workout

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Today's Workout

This was a tough one today. The “Belly Ups” were a little odd and I think all four girls who do my class found it difficult to get into a rhythm as we’d not tried them before. Maree, my trainer, said they’re a Cross-Fit exercise. She always likes to mix things up which is really good.

Here are some demos:
Alternating Backward Lunges http://www.youtube.com/watch?v=OUYsbhIOvFA
Alternating Sideways Lunges http://www.youtube.com/watch?v=o2CCEWeitog
Jump Squats with Medicine Ball (Do it faster than this lady.) http://www.youtube.com/watch?v=dDIBpp6Ubu4
Medicine Ball Slam http://www.youtube.com/watch?v=cWghPf9dso0
Burpees http://www.youtube.com/watch?v=6K-aaPSgZWs
Belly Ups http://www.youtube.com/watch?v=lxgZIMHzCAo
Knee Ups (Use “Broad Jump” technique but do on the spot lifting knees as high as possible.) http://www.youtube.com/watch?v=9gd6Lr7mtt8&list=PL2EEC843E9DB750DD
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Squats http://www.youtube.com/watch?v=xDdSZmWNYQI
Tiger Crawl (This guy calls it a Bear Crawl, same thing.) http://www.youtube.com/watch?v=ORUVgqJLHEU
Walking Lunge http://www.youtube.com/watch?v=7mDWDlzFobQ
“C” Crunch (Hold medicine ball in your hands and touch your knees with it.) http://www.youtube.com/watch?v=VFOQADcJwss
Oblique Twists with Medicine Ball (Nike calls this a Russian twist.) http://www.youtube.com/watch?v=of9_4EQIFlQ&list=PL2EEC843E9DB750DD

Today’s Workout

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Today's Workout

This was another challenging one this morning but, really good all the same. Thinking about my “rest” day tomorrow helped get me through the run at the end.

Here are some tutorials for you:
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
DB Chest Press https://www.youtube.com/watch?v=VmB1G1K7v94
DB Shoulder Press https://www.youtube.com/watch?v=B-aVuyhvLHU
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
Burpee https://www.youtube.com/watch?v=Pf7wZvraWV0
DB Push Up with Row https://www.youtube.com/watch?v=vpB-ad8ezFE
Pike Crunches https://www.youtube.com/watch?v=QzapqRDI6cg
Oblique Twist https://www.youtube.com/watch?v=pDTHSnoGoEc
Medicine Ball Slams https://www.youtube.com/watch?v=cWghPf9dso0
“High 5” https://www.youtube.com/watch?v=RllVGQOiSLg
Push Up with Medicine Ball Throw https://www.youtube.com/watch?v=b4jpgaiR-QY
Bicycle Crunches https://www.youtube.com/watch?v=9FGilxCbdz8

Today’s Training

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Today's Training

Not sure if I’ve remembered everything from this morning as it was quite a varied workout. But on the plus side, I really like how my trainer Maree mixes things up. You never get bored.

Use these links to help if you aren’t quite sure what to do.
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Mountain Climbers http://www.youtube.com/watch?v=RzmKjlbbHzs
Cross Fit Sit Ups http://www.youtube.com/watch?v=_HPfXutjB1s
Pike Sit Ups http://www.youtube.com/watch?v=FJ6aTONDOZw
Flutter Kicks http://www.youtube.com/watch?v=eEG9uXjx4vQ
Oblique Twist http://www.youtube.com/watch?v=pDTHSnoGoEc
Netball Slam (Remember to do this to the side, bouncing next to each foot, not front on like she’s doing here.) http://www.youtube.com/watch?v=cWghPf9dso0
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Alternating Forward Lunge http://www.youtube.com/watch?v=QH0wBadXjpA
“C” Crunch (Hold medicine ball in your hands and touch your knees with it.) http://www.youtube.com/watch?v=VFOQADcJwss
Foam Roller – I.T. Band Technique http://www.youtube.com/watch?v=7qD3yRSziWs

Sculpture at Wynyard Quarter

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Sculpture at Wynyard Quarter

5km Tuesday lunchtime run. This is my favourite sculpture that I encounter on my way through Wynyard Quarter. It’s called “Silt Line” and is a set of cast concrete tidal steps by Rachel Shearer & Hillery Taylor Architecture. I love looking at the steps disappear into the water and also the different shapes and heights of the steps themselves.

Monday Workout

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Monday Workout

My trainer Maree admitted, this was a bit of a mean one today. It definitely required a lot of determination to get through it on a Monday morning. Feels good afterwards though.

Here are some demos if you need them:
Squats http://www.youtube.com/watch?v=UXJrBgI2RxA
Reverse Crunch http://www.youtube.com/watch?v=vVVlXA0dqGg
Bicep Curls http://www.youtube.com/watch?v=av7-8igSXTs
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Squat Jumps http://www.youtube.com/watch?v=CVaEhXotL7M
Tricep Extensions http://www.youtube.com/watch?v=nRiJVZDpdL0
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
Sumo Squats http://www.youtube.com/watch?v=9kiXid7pm6I
Calf Raises http://www.youtube.com/watch?v=gwLzBJYoWlI
Hip Thrusters http://www.youtube.com/watch?v=mH4A1DkTleg
Reverse Fly http://www.youtube.com/watch?v=T1U3yZne1jw
Hammer Curls http://www.youtube.com/watch?v=ikhtK2tGXPU

Get Your Glow On

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Get Your Glow On

Tonight I went on a 5km run sponsored by Puma to launch their new glow in the dark shoes. About 80 people participated and all were dressed to the nines in anything and everything fluro. People wore glow sticks from head to toe and made them into glasses, jewelry and even funny ears. I had about 20 of them around my neck. So much fun.

Thursday Workout

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Thursday Workout

My trainer said this was an easy one today. She was a little disappointed that my abs were not in agony after yesterday and told me to focus on using those muscles more. I have a feeling they will be hurting tomorrow.