So since not having a PT anymore, I've started looking into my exercise options. At the moment I am mostly walking and concentrating on health (still not 100%). However I know that if I leave it too long then I will get into the habit of NOT exercising and possibly fall back into other old bad habits.
I have never been a runner. But I have always admired people who were. It just seems like an easy free and freeing exercise. Much like cycling. Except that cycling in Australia you need a helmet for and also ride next to crazy drivers, which does not appeal to me at all.
Anyways yesterday I took the dog for a walk and decided, you know what? I'm going to try a jog most of the way to my (new) house which is a couple of blocks from where I am now. To my surprise, I actually could jog most of the way there and I also wasn't out of breathe so much as sore from using long unused muscles.
This was both surprising and heartening. I have always struggled with my breathing and it has always deterred me from taking up a few sports.
But maybe I am getting past that? Maybe jogging/running is something I can do after all?
I'm trying not to think too much about it and pressure myself into doing something that I might regret or end up hating. But I would like to give it a crack and see how I go. Maybe one day I'll be able to jog to and from my new house to the old? Maybe I'll be able to be one of those people who happily goes for a jog after work? Who knows. Time will tell.
Showing posts with label exercises you can do at home. Show all posts
Showing posts with label exercises you can do at home. Show all posts
Tuesday, 15 July 2014
Wednesday, 10 April 2013
Feeling it today!
Wow am I on a blogging roll or what? Must be my 3rd time this week? Not that I have readers that will notice, but it feels good to share don't it?
Anyways, last night I had my third workout session this week. That's right, this week!
Damn, I'm becoming one of those fitness nuts. Uh-oh!
Anyways, I sure am feeling it today. Walking is difficult.
Not that the exercise were terribly difficult. But they sure worked you over!
So here is my workout for yesterday:
Warm up on the treadmill.
200 skips on the skipping rope
20 Commando push ups
200 skips
20 triceps dips
200 skips
20 whatchamacallits..your on the gymnast's bar and your bring tuck your knee's up while lifting off the ground?
200 skips
50 fit ball sit ups
200 skips
50 leg drops
Cool down on the treadmill.
So today I am tired. I am sore. I am hungry and just want to snack on all that delicious sugary food.
Does that mean I will? No. Because I am better than that.
But I will have a big healthy breakfast to get me started ;)
Anyways, last night I had my third workout session this week. That's right, this week!
Damn, I'm becoming one of those fitness nuts. Uh-oh!
Anyways, I sure am feeling it today. Walking is difficult.
Not that the exercise were terribly difficult. But they sure worked you over!
So here is my workout for yesterday:
Warm up on the treadmill.
200 skips on the skipping rope
20 Commando push ups
200 skips
20 triceps dips
200 skips
20 whatchamacallits..your on the gymnast's bar and your bring tuck your knee's up while lifting off the ground?
200 skips
50 fit ball sit ups
200 skips
50 leg drops
Cool down on the treadmill.
So today I am tired. I am sore. I am hungry and just want to snack on all that delicious sugary food.
Does that mean I will? No. Because I am better than that.
But I will have a big healthy breakfast to get me started ;)
Monday, 8 April 2013
Progress report + some exercises you can do at home
So yesterday's sesh went down well, and because of the types of exercises it would be a perfect one to do at home.
So I do an hour work out, starting off with a 5 min warm up, normally on the treadmill. Then it was 3 rounds of 6 exercises. Usually this would be timed and you would have to do this as fast as you can, but because the exercises used weights and could easily injure someone if not done properly, we didn't time it. Once I realised just how easy it was going to be to injure myself I took it slow and steady until I felt comfortable with the exercises. Beating a time is not worth being injured!
So the exercises. You will need a step, a 5kg weight, a 15kg weight, towel and low bench. If you don't have the weights, just use something around the house that you think would be the equivalent.
First exercise: hold the 5kg weight in one hand, step up onto the step (both legs) then lift the leg on the side that does not have the weight and bring it up to your chest ( your knee is bent at 90 degrees). To work your core you should lean back a little as well. As long as your core is tight you shouldn't fall back. But be careful and take it slow until you feel comfortable.
Bring your leg back down to the step. Step off. Step back on and repeat. Do 10 on one leg, then swap the weight to the other side and do 10 on the other side.
Once you do that get down off the step and settle into a sumo squat with the 15kg weight in the middle of your legs. By bending your legs and keeping your back straight, grab the weight with both hands and bring up until your legs are straight. Repeat this 20 times. BE CAREFUL TO KEEP YOUR BACK STRAIGHT!!
Repeat the first exercise.
Next exercise: lay your towel down with the step at your feet. Place one foot on the edge of the step so your knee is at an angle. Lift the other leg up into the air as straight as you can. Now keep it there. Using the leg that is resting on the edge of the step raise your hips up as far as you can. Now lower slowly back to the ground. Be careful with this one. It sounds easy but you can feel it really quickly and can easily pull something if you're not careful. Do 12 on one side then swap legs and do 12 on the other.
Repeat the first exercise.
Last exercise: You're doing a lunge, except instead of having your back foot on the ground, rest it onto the low ledge. Your back leg should be roughly at a 90 degree angle. Do 10 lunges on one leg and then swap and do 10 on the other.
You've finished round 1! Now to do two more rounds and then finish with 5 min on the treadmill and stretch.
The exercises sound really simple, and easy, but I could definitely feel it into my second round and by the third I was starting to struggle. Good Luck!
Now to my progress:
At the moment I am doing a minimum of 3 sessions a week, with a second session of boxing thrown in on the weeks when I'm not busy. So I end up doing 2x hour sessions of PT and 2x 45 min of boxing most weeks.
So since I have upped my training I have really noticed some changes:
So all in all, not bad. Especially as it is only in April, and I want to get down to a size 12/14 by the end of this year.
Here is a group photo taken of my friends a few weeks ago. Myself (green scarf) and my friend in the yellow, have always been the "bigger" girls in the group. But when I look at this photo I feel like you can't tell that I am that much bigger than my friend in the pink, who is a size 12. I still have a long way to go, but it's nice to realise I don't look as bad as I think I do!
So I do an hour work out, starting off with a 5 min warm up, normally on the treadmill. Then it was 3 rounds of 6 exercises. Usually this would be timed and you would have to do this as fast as you can, but because the exercises used weights and could easily injure someone if not done properly, we didn't time it. Once I realised just how easy it was going to be to injure myself I took it slow and steady until I felt comfortable with the exercises. Beating a time is not worth being injured!
So the exercises. You will need a step, a 5kg weight, a 15kg weight, towel and low bench. If you don't have the weights, just use something around the house that you think would be the equivalent.
First exercise: hold the 5kg weight in one hand, step up onto the step (both legs) then lift the leg on the side that does not have the weight and bring it up to your chest ( your knee is bent at 90 degrees). To work your core you should lean back a little as well. As long as your core is tight you shouldn't fall back. But be careful and take it slow until you feel comfortable.
Bring your leg back down to the step. Step off. Step back on and repeat. Do 10 on one leg, then swap the weight to the other side and do 10 on the other side.
Once you do that get down off the step and settle into a sumo squat with the 15kg weight in the middle of your legs. By bending your legs and keeping your back straight, grab the weight with both hands and bring up until your legs are straight. Repeat this 20 times. BE CAREFUL TO KEEP YOUR BACK STRAIGHT!!
Repeat the first exercise.
Next exercise: lay your towel down with the step at your feet. Place one foot on the edge of the step so your knee is at an angle. Lift the other leg up into the air as straight as you can. Now keep it there. Using the leg that is resting on the edge of the step raise your hips up as far as you can. Now lower slowly back to the ground. Be careful with this one. It sounds easy but you can feel it really quickly and can easily pull something if you're not careful. Do 12 on one side then swap legs and do 12 on the other.
Repeat the first exercise.
Last exercise: You're doing a lunge, except instead of having your back foot on the ground, rest it onto the low ledge. Your back leg should be roughly at a 90 degree angle. Do 10 lunges on one leg and then swap and do 10 on the other.
You've finished round 1! Now to do two more rounds and then finish with 5 min on the treadmill and stretch.
The exercises sound really simple, and easy, but I could definitely feel it into my second round and by the third I was starting to struggle. Good Luck!
Now to my progress:
At the moment I am doing a minimum of 3 sessions a week, with a second session of boxing thrown in on the weeks when I'm not busy. So I end up doing 2x hour sessions of PT and 2x 45 min of boxing most weeks.
So since I have upped my training I have really noticed some changes:
- I'm eating smaller portions.
- I am eating more fruit.
- I have lost about 5 cm around my stomach and another couple around my waist.
- The other day I wore a dress that I haven't worn in about a year. It hadn't fit before then.
- I need to get more bras because they are all getting to big. Not happy about that one!
- I can stop myself from eating mindlessly i.e. I open a packet of chips and can put them away unfinished.
- I have stopped buying "snacks" for my drawer.
- I am having the biggest cravings lately for salad rolls and fruit salad. Seeing as it's a good craving, I am indulging in it!
- I have started reducing my dinner portions- this is the one I struggle with the most.
- I tried on one of my old work shirts, a size 14. It fit except for the arms. So note to self: need to work on arms!!
So all in all, not bad. Especially as it is only in April, and I want to get down to a size 12/14 by the end of this year.
Here is a group photo taken of my friends a few weeks ago. Myself (green scarf) and my friend in the yellow, have always been the "bigger" girls in the group. But when I look at this photo I feel like you can't tell that I am that much bigger than my friend in the pink, who is a size 12. I still have a long way to go, but it's nice to realise I don't look as bad as I think I do!
Monday, 11 March 2013
The difference between fat and fit..
The difference between the fat and the fit.. is more than just the waistline! It is about motivation, commitment and the belief that you can do something.
My biggest problem when I train is that I am so used to not being able to do something, that I still have that mentality, even when it is no longer true.
The biggest difference between someone who is fit and someone who is fat, is that they know what they are capable of, and believe that they can do something. So they are able to push themselves harder and further than someone who is not fit. And in turn, stay fit.
Last night I pushed myself. I pushed myself hard, and it was worth it.
I was given 3 rounds of 5 exercise to complete as fast I can. My trainer had done it earlier in 19 min, one of her clients had done it in 42 min. I was told I had to beat the clients time.
The exercises were:
10 x push up then bring your knee up as close to your arm/shoulder as possible, try and touch the ground near your knee with your elbow then stretch up and behind you. Repeat on the other leg.
20 x kneeling with 8kg weight, hold it to one side, bring the weight round and above your head in a tight controlled circle before resting on the side opposite the one you started on. Repeat by alternating which direction you take the weight.
20x backwards lunges with the 8kg weight held at your centre. When in your lunge, make a controlled turn from the waist with the weight. If you right leg is down, the turn to your left and vice versa.
20 x in the plank position, bring your knee straight up above the ground, then twist out to the side. Replace on the ground and repeat on the other side.
30x on a wobble board (but with the flat side down, so you are standing on the soft side) stand with one leg on the board and one off. Now jump to the other side, landing so that your inner leg is now on the board. Touch the ground near your outer leg with your inner arm.
I did it in 24min!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! You can't believe how happy I was. Not only had I thrashed the time I had to beat but I came close to my trainers as well!!
I finished the session off with 1000m on the rower plus a couple ab exercises before cooling down on the treadmill.
I almost died at the end, but I feel fantastic now. So worth it!
My biggest problem when I train is that I am so used to not being able to do something, that I still have that mentality, even when it is no longer true.
The biggest difference between someone who is fit and someone who is fat, is that they know what they are capable of, and believe that they can do something. So they are able to push themselves harder and further than someone who is not fit. And in turn, stay fit.
Last night I pushed myself. I pushed myself hard, and it was worth it.
I was given 3 rounds of 5 exercise to complete as fast I can. My trainer had done it earlier in 19 min, one of her clients had done it in 42 min. I was told I had to beat the clients time.
The exercises were:
10 x push up then bring your knee up as close to your arm/shoulder as possible, try and touch the ground near your knee with your elbow then stretch up and behind you. Repeat on the other leg.
20 x kneeling with 8kg weight, hold it to one side, bring the weight round and above your head in a tight controlled circle before resting on the side opposite the one you started on. Repeat by alternating which direction you take the weight.
20x backwards lunges with the 8kg weight held at your centre. When in your lunge, make a controlled turn from the waist with the weight. If you right leg is down, the turn to your left and vice versa.
20 x in the plank position, bring your knee straight up above the ground, then twist out to the side. Replace on the ground and repeat on the other side.
30x on a wobble board (but with the flat side down, so you are standing on the soft side) stand with one leg on the board and one off. Now jump to the other side, landing so that your inner leg is now on the board. Touch the ground near your outer leg with your inner arm.
I did it in 24min!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! You can't believe how happy I was. Not only had I thrashed the time I had to beat but I came close to my trainers as well!!
I finished the session off with 1000m on the rower plus a couple ab exercises before cooling down on the treadmill.
I almost died at the end, but I feel fantastic now. So worth it!
Monday, 5 November 2012
Training update
So I have decided to up the ante and to train three times a week. I will still be doing my 2x personal training sessions on Monday and Wednesday and now I will be doing a GX boxing session on Fridays.
GX is a high intensity boxing session, using boxing moves you do a minute (or so) of a series of moves for as hard and fast as you can. Rest for 30 seconds and then move on to the next series of moves.
An example might be to do a left jab, right jab, right cross and then duck. You have to repeat those punches for a minute.
I was a bit worried when my trainer first suggested I come along, mostly because I haven't exercised in front of people since the beginning of the year when I was going to the gym, and also because I was worried I wouldn't be able to keep up and would let the group down.
I shouldn't have worried. While I struggled with some of the exercises ( my coordination SUCKS!) it was no more than what any beginner would be like and I didn't feel like I was being left behind at all.
It was also a lot of fun, which is something I hadn't expected! There was a lot of bantering and jokes, as well as encouragement from the others, which was quite enjoyable.
I had yesterday off and decided to head to training earlier. I did 5 min jog on 8 on the treadmill. Then I had to do 200 sprints jump off the treadmill and do 5 chin ups before jumping back on the treadmill. I repeated that 3 times.
I was quite happy, because not only did I do the 5 min jog without dying or having to stop and walk (as I would have a couple of months ago) I also upped the speed on the treadmill for my sprints. Going from 8 to a 10.9. I have NEVER EVER jogged at over 8 before, let alone over 10.
I'm sure I would not be able to maintain the speed for any length of time, but I'm proud nonetheless that I am making progress with my fitness.
I finished off the session with 3 minutes of squats and 3 minutes of cross fit sit ups.
If you have never heard of cross fit sit ups (perhaps you know them by another name); sit down and put the soles of your feet together so that your knees are a part and as close to the ground as possible. Now lie down and stretch your arms behind your head. Now sit up and touch your toes. Try not to move your legs!
Good luck with your training, and if you have any cool exercises that you like to do, feel free to share!
GX is a high intensity boxing session, using boxing moves you do a minute (or so) of a series of moves for as hard and fast as you can. Rest for 30 seconds and then move on to the next series of moves.
An example might be to do a left jab, right jab, right cross and then duck. You have to repeat those punches for a minute.
I was a bit worried when my trainer first suggested I come along, mostly because I haven't exercised in front of people since the beginning of the year when I was going to the gym, and also because I was worried I wouldn't be able to keep up and would let the group down.
I shouldn't have worried. While I struggled with some of the exercises ( my coordination SUCKS!) it was no more than what any beginner would be like and I didn't feel like I was being left behind at all.
It was also a lot of fun, which is something I hadn't expected! There was a lot of bantering and jokes, as well as encouragement from the others, which was quite enjoyable.
I had yesterday off and decided to head to training earlier. I did 5 min jog on 8 on the treadmill. Then I had to do 200 sprints jump off the treadmill and do 5 chin ups before jumping back on the treadmill. I repeated that 3 times.
I was quite happy, because not only did I do the 5 min jog without dying or having to stop and walk (as I would have a couple of months ago) I also upped the speed on the treadmill for my sprints. Going from 8 to a 10.9. I have NEVER EVER jogged at over 8 before, let alone over 10.
I'm sure I would not be able to maintain the speed for any length of time, but I'm proud nonetheless that I am making progress with my fitness.
I finished off the session with 3 minutes of squats and 3 minutes of cross fit sit ups.
If you have never heard of cross fit sit ups (perhaps you know them by another name); sit down and put the soles of your feet together so that your knees are a part and as close to the ground as possible. Now lie down and stretch your arms behind your head. Now sit up and touch your toes. Try not to move your legs!
Good luck with your training, and if you have any cool exercises that you like to do, feel free to share!
Wednesday, 3 October 2012
Wednesday Training
So last night I was worked. HARD.
I had to complete a circuit of 4 exercises three times under 5 minutes each.
The exercises were:
Jump in the shape of a square i.e jump 4 times forward, right, back and left. Do this 5 times then reverse the jumps.
With 5kg weights spread your legs wide, then reach down with your opposite hand to touch your foot. You HAVE to keep your back straight and you should bend the knee of you the leg your are touching while your other leg stays straight. Do the same to the other leg. Then straighten up and pretend to punch with your right and left arm. That's one. Do 10.
Mini planks. Put yourself in the plank position. Bring your right arm and left leg up so they are not touching the floor, hold for three seconds. That's one. Do 10 and alternate between your left and right.
Last one. I did this with 8kgs, but you will probably want 5kgs if you are just starting out. Get into a squat position lift the weights up level to your shoulders, squat, then as you come out of your squat push the weights up so that your arms are straight. Bring back down to shoulder height then squat again. Do this 10 times.
Start again.
It's not the exercises that are hard so much as having to do them one after the other and as fast as you can.
I left feeling worked and exhausted and now feeling a little tender today. BUT it was a great work out and really got me back into the right head space.
I had to complete a circuit of 4 exercises three times under 5 minutes each.
The exercises were:
Jump in the shape of a square i.e jump 4 times forward, right, back and left. Do this 5 times then reverse the jumps.
With 5kg weights spread your legs wide, then reach down with your opposite hand to touch your foot. You HAVE to keep your back straight and you should bend the knee of you the leg your are touching while your other leg stays straight. Do the same to the other leg. Then straighten up and pretend to punch with your right and left arm. That's one. Do 10.
Mini planks. Put yourself in the plank position. Bring your right arm and left leg up so they are not touching the floor, hold for three seconds. That's one. Do 10 and alternate between your left and right.
Last one. I did this with 8kgs, but you will probably want 5kgs if you are just starting out. Get into a squat position lift the weights up level to your shoulders, squat, then as you come out of your squat push the weights up so that your arms are straight. Bring back down to shoulder height then squat again. Do this 10 times.
Start again.
It's not the exercises that are hard so much as having to do them one after the other and as fast as you can.
I left feeling worked and exhausted and now feeling a little tender today. BUT it was a great work out and really got me back into the right head space.
I thought I would finally add a picture of myself. I haven't done so in a while!Monday, 13 August 2012
It's time to get Serious: Monday training
So I tried on my ball dress again last week. While I have had progress, I still have a bit to go. So I mentioned this to my trainer on Friday, and the results were Monday's training session.
Not sure if I'm going to regret my decision to tell her- time will tell!
So yesterday I did a similar session to the one in my Training with a capital T post.
I had to do 10 of each exercise, as fast as I can and then do it all over again!
So to warm up I did a 5 min jog on the treadmill. Then it was straight into it.
The exercises were:
Burpees: (including push up and sand bag). So starting standing up, jump out until your in a push up position, push up, jump back in, grab the sandbag and push that all the way over your head. Bring the sandbag back down to the ground. That's one.
Squats: Move the sandbag back to behind your head so it rests on your shoulders. Settle into a squat and as you come back up jump a little keeping the balls of your feet on the floor. Repeat.
Pushups: You should know how to do these :P
Sit ups: Not your average sit up. Bring your knees up off the ground and then try to reach your ankles. This one is a killer. I feel it EVERY time.
Leg drops: So moving into a crab like position, with your hand facing your knees, and your facing the ceiling, lift one of your legs off the ground until it is out straight then slowly lower it until you butt almost- but doesn't- touches the ground. Put it back down and swap legs.
Knee tucks: You should know these as well.
Lunges: My worst enemy. I just don't have any balance!!
Sit ups: I'm not sure exactly what you call this, but your on your back and with your legs up in the air -picture yourself in an L shape. Then you lower your legs as far as you can without touching the ground and bring back up. 1. Now do the other 9!
Plank Jacks: So your in a push up position, then imagine you're doing a star jump. Hold your core tight and jump your legs out, and then in. This one really works your core and used to be one that I struggled with a lot!
Quarter burpees: Last one! So start by bending over and touching the ground, then jump your legs out as far as you can, then jump back in. That's one.
This one was the one I hated the most!! Everything else I could move through but this one killed.
Afterwards it was straight into a 5 min jog which she slowly brought the time down so that eventually by 3 min I was walking.
This was a great session and I was really proud of myself, there were times when I just wanted to say I couldn't do it, I was too tired, I'd had enough, instead I just took a deep breathe, calmed myself down and got stuck back into it.
Now for Wednesday's session.. now there's a session I'm not looking forward too! I am going to be on the rower and then every time I take a break I am going to be doing stomach exercises, back on the rower, break to stomach exercises.
She also said that she might throw in some boxing moves, which I am very excited with as I used to do twai won do when I was in high school and really enjoyed it.
Oh and homework! She recommended I did these at home. Planks- holding yourself in a push up position (bum down) for as long as possible. Eventually building yourself up to 45 seconds to 2 mins! Side plank jacks- similar thing except your resting on one arm and your toes lifting your body up and hold. Repeat on the other side.
Now these she said would get your tummy flat! So for all those girls out there who dream of a flat tummy- this is your answer. Not sit ups, which build and strengthen your core, but Planks. And they HURT! But hey it's worth it!.
Not sure if I'm going to regret my decision to tell her- time will tell!
So yesterday I did a similar session to the one in my Training with a capital T post.
I had to do 10 of each exercise, as fast as I can and then do it all over again!
So to warm up I did a 5 min jog on the treadmill. Then it was straight into it.
The exercises were:
Burpees: (including push up and sand bag). So starting standing up, jump out until your in a push up position, push up, jump back in, grab the sandbag and push that all the way over your head. Bring the sandbag back down to the ground. That's one.
Squats: Move the sandbag back to behind your head so it rests on your shoulders. Settle into a squat and as you come back up jump a little keeping the balls of your feet on the floor. Repeat.
Pushups: You should know how to do these :P
Sit ups: Not your average sit up. Bring your knees up off the ground and then try to reach your ankles. This one is a killer. I feel it EVERY time.
Leg drops: So moving into a crab like position, with your hand facing your knees, and your facing the ceiling, lift one of your legs off the ground until it is out straight then slowly lower it until you butt almost- but doesn't- touches the ground. Put it back down and swap legs.
Knee tucks: You should know these as well.
Lunges: My worst enemy. I just don't have any balance!!
Sit ups: I'm not sure exactly what you call this, but your on your back and with your legs up in the air -picture yourself in an L shape. Then you lower your legs as far as you can without touching the ground and bring back up. 1. Now do the other 9!
Plank Jacks: So your in a push up position, then imagine you're doing a star jump. Hold your core tight and jump your legs out, and then in. This one really works your core and used to be one that I struggled with a lot!
Quarter burpees: Last one! So start by bending over and touching the ground, then jump your legs out as far as you can, then jump back in. That's one.
This one was the one I hated the most!! Everything else I could move through but this one killed.
Afterwards it was straight into a 5 min jog which she slowly brought the time down so that eventually by 3 min I was walking.
This was a great session and I was really proud of myself, there were times when I just wanted to say I couldn't do it, I was too tired, I'd had enough, instead I just took a deep breathe, calmed myself down and got stuck back into it.
Now for Wednesday's session.. now there's a session I'm not looking forward too! I am going to be on the rower and then every time I take a break I am going to be doing stomach exercises, back on the rower, break to stomach exercises.
She also said that she might throw in some boxing moves, which I am very excited with as I used to do twai won do when I was in high school and really enjoyed it.
Oh and homework! She recommended I did these at home. Planks- holding yourself in a push up position (bum down) for as long as possible. Eventually building yourself up to 45 seconds to 2 mins! Side plank jacks- similar thing except your resting on one arm and your toes lifting your body up and hold. Repeat on the other side.
Now these she said would get your tummy flat! So for all those girls out there who dream of a flat tummy- this is your answer. Not sit ups, which build and strengthen your core, but Planks. And they HURT! But hey it's worth it!.
Wednesday, 1 August 2012
Training with a capital T.
So I had personal training last night, and all day I was like "I'm sore, I'm tired, I really don't want to go to training". But I did. Because I know it's good for me, and because I am starting to see results, and on the way home from work, thinking about that, I was like "You know what? I am tired, I am sore, and I have been sick and haven't being giving it my all this last week. So today I am going to go HARD."
So I did. But I swear my personal trainer had the same thoughts as me because crikey did she have a work out planned! I have to say I am very pleased with myself, I did more than I thought I would and I didn't need to stop as much as I normally would. I think my trainer was happy - and so was I . I was proud of what I had done.
So to give you an idea of the work out I did, and also because most of these can be done at home, and because I'm thinking of doing some at home in my spare time- but if I don't write them down I'll forget them all!!
So what it was was a circuit basically, with 50 seconds doing as many of the exercises you can and then a 20 second break. You do the circuit twice. (Or more, but I only train for 30 minutes, with 5 min warm up, 5 min cool down and stretch)
Exercise 1. 4 Sumo squats, 4 lunges. Repeat as many times within the 50 seconds.
A sumo squat is a deeper, wider squat which instead of going straight into the next squat after you come back up, you bring one leg up as high as you can and back down. Squat, come back up and then bring your other leg out and as high as you can. So basically you kind of look like a sumo as they're getting ready to wrestle. =P
Exercise 2. 2 Push ups, turn it into a burpee and tuck jump. Repeat.
So push ups everyone gets- then you have to jump in with your legs, jump up and tuck your legs up to your knees and then down. Repeat.
Exercise 3. She calls these the "Crab" . Repeat.
So the crabs is where you are in a bend back position ( so basically you look like your a weird table facing the roof) and then you have to bring your arm up and the opposite leg up to touch. Repeat on the other side.
WARNING: THIS ONE WAS HARD!! ( At least for me, I think this one was the one I struggled with the most!!)
Exercise 4. 6 Hikers (?) not sure exactly the name and 6 star jumps. Repeat.
So your on the ground in a push up position ( a real push up!) and then you pretend your climbing a ladder, bringing your knee up counts as 1. Then you jump up and do star jumps. Repeat.
Exercise 5. Sit ups with a medicine ball. Repeat.
So a normal sit up except you start with the medicine ball on the ground behind your head with your arms fully stretched out, then bring the medicine ball to your feet. Repeat. I started with a 5kgs medicine ball and then I used a 7kg for the next one to make it harder. Yes that was my choice!! ( what was I thinking??)
Exercise 6. These she called "Get ups". Repeat as many as you can in 50 seconds.
So you start on your back with a 3-5 kg weight in your arm. Your arm is held straight up in the air. You now have to get up onto your feet while keeping that arm straight! ( This is hard- just because the urge to bend your arm is so hard to resist!!) anyways once you get back up, you have to get back down. Once you're back on the ground in the position where you started you swap arms and then do it all again!
Exercise 7. So another version of a squat. You hold a sand bag at chest height - do five squats and as you stand up, push the sand bag up over your head. Bring back down as you move into a squat. After that stay in the squat and do 5 mini squats- so basically don't stand fully up. Repeat as many as you can in 50 seconds.
Exercise 8. Another version of a sit up.
Lie on your back, bring your legs up so that so that your knees are bent. Then try and touch your ankles. Repeat as many times as you can in the 50 seconds.
There were two more exercises, but now I can't remember them! Ah well. You get the idea. At the end of the training I felt like I was a wet rag. My limbs were really loose and floppy ha ha
But as you can see the majority of these would be great to do at home- if you don't have the weights I'm sure you could substitute it with something else that weighs the same.
Another exercise which I love targets your love handles. AND it's not hard!! But boy do you feel it the next day! So your standing and you have a weight (or a tin is what my trainer suggest if you're at home) in one hand, you basically just lower the weight until you have fully stretched the other side. Repeat 10 times and then swap sides. It's that easy! :)
Anyone got some good exercises that they do at home in between sessions?
So I did. But I swear my personal trainer had the same thoughts as me because crikey did she have a work out planned! I have to say I am very pleased with myself, I did more than I thought I would and I didn't need to stop as much as I normally would. I think my trainer was happy - and so was I . I was proud of what I had done.
So to give you an idea of the work out I did, and also because most of these can be done at home, and because I'm thinking of doing some at home in my spare time- but if I don't write them down I'll forget them all!!
So what it was was a circuit basically, with 50 seconds doing as many of the exercises you can and then a 20 second break. You do the circuit twice. (Or more, but I only train for 30 minutes, with 5 min warm up, 5 min cool down and stretch)
Exercise 1. 4 Sumo squats, 4 lunges. Repeat as many times within the 50 seconds.
A sumo squat is a deeper, wider squat which instead of going straight into the next squat after you come back up, you bring one leg up as high as you can and back down. Squat, come back up and then bring your other leg out and as high as you can. So basically you kind of look like a sumo as they're getting ready to wrestle. =P
Exercise 2. 2 Push ups, turn it into a burpee and tuck jump. Repeat.
So push ups everyone gets- then you have to jump in with your legs, jump up and tuck your legs up to your knees and then down. Repeat.
Exercise 3. She calls these the "Crab" . Repeat.
So the crabs is where you are in a bend back position ( so basically you look like your a weird table facing the roof) and then you have to bring your arm up and the opposite leg up to touch. Repeat on the other side.
WARNING: THIS ONE WAS HARD!! ( At least for me, I think this one was the one I struggled with the most!!)
Exercise 4. 6 Hikers (?) not sure exactly the name and 6 star jumps. Repeat.
So your on the ground in a push up position ( a real push up!) and then you pretend your climbing a ladder, bringing your knee up counts as 1. Then you jump up and do star jumps. Repeat.
Exercise 5. Sit ups with a medicine ball. Repeat.
So a normal sit up except you start with the medicine ball on the ground behind your head with your arms fully stretched out, then bring the medicine ball to your feet. Repeat. I started with a 5kgs medicine ball and then I used a 7kg for the next one to make it harder. Yes that was my choice!! ( what was I thinking??)
Exercise 6. These she called "Get ups". Repeat as many as you can in 50 seconds.
So you start on your back with a 3-5 kg weight in your arm. Your arm is held straight up in the air. You now have to get up onto your feet while keeping that arm straight! ( This is hard- just because the urge to bend your arm is so hard to resist!!) anyways once you get back up, you have to get back down. Once you're back on the ground in the position where you started you swap arms and then do it all again!
Exercise 7. So another version of a squat. You hold a sand bag at chest height - do five squats and as you stand up, push the sand bag up over your head. Bring back down as you move into a squat. After that stay in the squat and do 5 mini squats- so basically don't stand fully up. Repeat as many as you can in 50 seconds.
Exercise 8. Another version of a sit up.
Lie on your back, bring your legs up so that so that your knees are bent. Then try and touch your ankles. Repeat as many times as you can in the 50 seconds.
There were two more exercises, but now I can't remember them! Ah well. You get the idea. At the end of the training I felt like I was a wet rag. My limbs were really loose and floppy ha ha
But as you can see the majority of these would be great to do at home- if you don't have the weights I'm sure you could substitute it with something else that weighs the same.
Another exercise which I love targets your love handles. AND it's not hard!! But boy do you feel it the next day! So your standing and you have a weight (or a tin is what my trainer suggest if you're at home) in one hand, you basically just lower the weight until you have fully stretched the other side. Repeat 10 times and then swap sides. It's that easy! :)
Anyone got some good exercises that they do at home in between sessions?
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