Friday’s Workout

Image

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

Image

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

Image

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

Image

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

Image

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

Image

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