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Going for….gold?

November 28, 2012 in fitness, health

So week 2. Our trainer, Jason has upped the game. When we slack a bit he recites this wonderful manta, “Go for gold ladies” (yes that sentence is laced with sarcasm)

This is what Monday’s workout looked like, couple of rounds of:

  • 20 incline push-ups
  • 20 squats
  • 20 star jumps
  • 20 tricep dips
  • 20 reverse lunges (each leg)
  • 20 high kicks (each leg)
  • 20 step leg lifts (each leg)
  • 20 pectoral flies
  • 20 tricep extensions
  • 20 overhead shoulder press
  • 20 bicep curls
  • 20 tricep flies
  • 20 leg extension crunches with weights
  • 20 bicycle crunches
  • 20 star jumps

Tuesday was more upper body and core; this is what the workout looked like:

  • 20 push-ups
  • 20 pectoral flies
  • 20 crunches with weights
  • 20 bicycle crunches
  • 20 reverse crunches
  • Leg raise with up and down leg lifts
  • Side plank (hold for 45 sec)
  • Plank (hold for 45 sec) each side
  • 50 star jumps with weights (20, 10, 20 at different stations)
  • 20 pec decs with weights
  • 20 tricep extensions with weights
  • 20 bicep curls
  • 20 shoulder raises with weights
  • 20 lateral pulls downs (each arm)

We did so many exercises I probably forgot half of them, but I am feeling them in my chest, triceps and lateral muscles. Overall my energy levels have increased and my mood has improved, less aggro than what I’ve been a few weeks ago.

Some pics of yesterday’s session.

Warm up

Pec pulses

Planking

Shakey push-ups

The number game

November 26, 2012 in fitness, health

Thursday night, our instructor Kerry had mercy on us the night before was still being felt and the group was considerably smaller.

Started with the usual warm up, jog around the field, star jumps, side hops, butt kicks, high kicks.

Circuit

Each round your lower your reps

  • 20 skips
  • With a partner and ball: 20 squats and around the body ball passes
  • Mountain climbers
  • Side step leg extensions
  • Tricep dips
  • Star jumps
  • 10 walking lunges with weights
  • Skid jumps
  • Hill run (up and down 4 times)
  • Shoulder raises with weights
  • Tricep extension with weights
  • Shoulder press with weights

Then we did a round of:

  • Plank
  • Plank one leg raised
  • Bridge
  • Bridge with leg extensions

And a quartet of ab exercise

  • Crunches
  • Bicycle crunch
  • Standing bicycle crunch
  • Standing crunch

I was so tired slept well that night for the first time in a very long time.

Friday A-Day (assessment that is…)

These are my numbers:

1,2km run – 6.12 min

1 minute sit ups – 40

1 minute lady push ups – 44

In my opinion that’s not too shabby, but the critics at home say it’s bad, way to burst my bubble family.

After assessment we played a card game.

  • Aces – 20 mountain climbers 20
  • Kings – 20 bicycles crunches
  • Queens – 20 lunges
  • Jacks – 20 jumping jacks

Numbered cards

  • Black – push ups
  • Red – bodyweight squats

Perform the number of reps of squats/pushups on the # card

I swear those cards weren’t shuffled properly cause my team ended up doing a whole lot of squats and lunges, I’m still feeling it in my bum today.

That’s week 1 done and dusted, feeling a bit stronger ready to push myself and get those numbers up this week.

Bootcamp Round 2

November 22, 2012 in fitness, health

After a really long year of studies I thought the perfect way to end it would be doing a bootcamp, so I signed up for Adventure Boot camp 4 weeks, 5 days (yeah I’m hardcore like that). As luck would have it I ended up winning a free camp (yay!).

Armed with my weights and mat I was ready to go. Man, were all my illusions about my fitness shattered on Monday during the warm up, freaking hell. Jogging, star jumps, side hops, butt kicks, high kicks had me winded, panting and legs burning. It was going to be a long session of swearing, and asking myself why I signed up to do a 5 day camp (madness).

Monday’s are full body workouts, we did a circuit comprised of:

  • Squats
  • Lunges
  • Star jumps
  • Stair climbs

Switched to arms:

  • Push ups
  • Tricep dips

Then abs:

  • Crunches, bicycle crunches
  • Plank
  • Leg lifts

It felt like the longest session ever . I had lots of stiffness the next day, especially in my thighs and bum.

Tuesday’s are upper body and core, circuit comprised of:

Each round your lower your reps

  • Crunches
  • Mountain walking
  • Tricep dips
  • Star jumps
  • Bicep curls with theraband
  • Skid runs
  • Pectoral flys with theraband
  • Shoulder press with theraband
  • Forearm extension with theraband
  • High kicks
  • Bicycle crunches

Ended with abs

  • More crunches
  • Plank
  • One sided plank
  • And the dreaded V-sit

Really enjoyed this session, the only stiffness I had felt was in my chest area.

Wednesday’s are cardio and legs.

We had a warm up that felt like a workout in itself, it was a blur all I remember is that we did a whole lot of running (I still don’t like running btw)

Circuit comprised of:

Each round your lower your reps with a jog in between

  • Squats
  • Reverse lunges
  • Cross lunges

And then came running…

Interval running comprised of a slow jog, medium paced run and a full out sprint. (#deathby…)

Another circuit comprised of:

Again each round lower reps

  • Backward leg extension
  • Sideward leg extension

Followed by two rounds of stair snaking

We ended with:

  • Bent sideward leg raises
  • Extended leg raises
  • Bridges

It was a killer workout, feeling lots of stiffness in my bum, legs and thighs.

Monday was a rocky start but I’m getting into it. I like that the instructors emphasise that you can do everything at your own pace, I just have to quiet the competitive devil in me now and then and remind myself that it’s only the first week.

It feels good to be exercising again in the outdoors I love the feel of the sun on my skin as it sets and the fresh wind we had yesterday. Still being a newbie Northern Suburban seeing the lush landscape is breathtaking.

Tonight  it’s full body again….

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