Friday’s Workout

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Friday's Workout

This was nice to get in before the weekend.

Med Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Med Ball Throw to a Friend http://www.youtube.com/watch?v=y6aC2o7204s
Frogger Kick with Med Ball Throw (Much easier to throw the ball to a friend than at the wall like this guy is doing.) http://www.youtube.com/watch?v=jZJEUSiGXy8
Push Up on Knees with Med Ball Throw http://www.youtube.com/watch?v=b4jpgaiR-QY
Crunch with Med Ball Throw http://www.youtube.com/watch?v=dGmpENLFXck
Med Ball Lateral LUnges http://www.youtube.com/watch?v=M6KRKSsTPIY
Grapevine (No Med Ball in this video but you get the idea.) http://www.youtube.com/watch?v=sClnamZy5sQ
Forward Squat Jumps http://www.youtube.com/watch?v=8llmPKafYyg
Crunches http://www.youtube.com/watch?v=ev2HwPWwd-I
Flutter Kicks http://www.youtube.com/watch?v=RcXBNRua2eo
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Back Extensions https://www.youtube.com/watch?v=nrS8vOLpVfc

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

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