My final workout!!!

I have finally arrived at my sister’s house after a very long flight and train journey and I am jet leg as crazy. When I pulled out my workout clothes this afternoon I started feeling nauseous and my head was spinning so I decided against it as I probably would have crashed into a car or something. I do have feeling I will wake up around 2am wide awake and the sun will be shining so I might just do it then instead…lol.  I am going to be away for 3 weeks with the kids to visit family and friends and I am dead nervous that I will eat like crap and don’t stay on schedule but I have promised myself that I am going to do my best to keep my routines.

Anyhow when I came in on Friday for my final workout with Jonathan my backside was still sore so I was glad that we focused on our upper body. Straight away we went outside where Jonathan had arrange a long nice circuit for us and first up was 15 “clean and jerk” I used a 45-pound barbell.

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We did get in a little legs as well and I could really feel my gluts as soon as I picked up the 16kg kettlebell and started to swing it but so far so good but the intensity was picking up when we threw the medicine ball high up against the wall. I like working the medicine ball, it is almost like the ropes because it makes your shoulders and arms really tiring out and it really gets your heart rate going to.

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To bring the pulse down we did biceps curls and shoulder raises to the front. When that was completed we took to the cul-de-sac and sprinted to the end of the street before we took it to the top again. I know I have mentioned this before but interval training is great both for weight loss as well as improving your VO2.

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We stayed outside for the second circuit which was not so different but yet it was. We started out with 15 push ups but instead of swinging the kettlebell we did weighted squats instead.

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Like I said the first and the second circuit was pretty similar so with the medicine ball we threw it hard straight into the wall and slammed it in the ground. It really works different muscles in the arms and shoulders. This was followed by kickbacks and shoulder raises to the sides. I did go up in weight but I think I should have challenged myself a bit more because I was not as sore as I wanted to be on Saturday but with this being said the workout was still hard, don’t get me wrong 😉

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Instead of sprinting we did 25 squat jumps and I don’t know no matter how many or few Jonathan tell us to do it is almost without a fail it is the last 5 that always kills you.

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When we had completed the 3 round we went inside and finished the last 15 minutes completely focusing on the core and if you really emphasis on the contraction you will get a nice burn. First we did 15 leg raises, 20 double crunches,  50 bicycle crunches and 10 rotation with a dumbbell .

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The last thing we did for the day was really working the oblique making our legs go side to side 20 times, 15 modified side plank and 20 spiderman climbers. And in all honesty I don’t think you can do many combinations for the core 🙂

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If you don’t work it hard it’s a waste of money…

At 6.30 this morning I enter through the doors of Lifestyle Fitness, that is normally when my alarm goes off in the morning. But if you are scheduled to see the most important music show of the year (the kindergarten show) you do what you have to do and you drag your ass to the gym and work hard for every single nickel. But I did not expect what Jonathan had in mind for us…legs!!!

We went outside and started out with lunges with a curl to press, sprints, another set of curl to press, squat jumps and a fast run around the cul-de-sac. I could not believe it, this was going to be my 4th day of legs including the fast run I did yesterday but I figured if I wasn’t going to work it hard it was going to be a waste of money and time (in bed) lol.

6.45

Back inside Jonathan had a change of heart and decided to focus on upper body, this to my relief and we carried on pushing the shoulders. With only three of us the first circuit was only two exercises, after every set I bumped the weight up but kept the amount of reps the same. 15 shoulder press in an inclined bench and 15 single arm rows.

push row

When the third set was over we carried on working the next circuit with two exercises but this time I kept the 15 pounds for the 15 chest flies followed by pull ups till exhaustion. Jonathan alway says not to have a number in your head but it is very hard not to and if I have a number I always try to finish with an extra couple of reps (if I have it left in me).

chestflypullup

The next exercise we split into 3 movements, we started by doing 10 “Clean” of a clean and jerk and while the person I was working with was doing her set  I rested out. The second movement was 10 “jerk” also done three times through and the last move was to complete the “clean and Jerk” in one motion.

cleanjerk

This amazing workout was coming to an end but before I had to rush home to send the kids off to school we finished out on 15 shoulder raises from a wall sit. And let me tell you if you are fed up with doing crunches this is a fantastic compliment of working the abs. Especially after all the stabilizing the core had to do during the heavy clean and jerks.  This was followed by shoulder raises to the sides and with a twist using the dumbbell from a push up position.

shouldercore

 twist

When I stepped outside I was completely drenched and that in it self is a token of a kick ass workout!

Jump baby Jump!

Yesterday started with me riding the bike over to the Lifestyle Fitness, which is a good 5 mile bike ride from my house. And by know I guess you know when I exercises I don’t often do it half hearted, especially not after my own disappointment from Tuesday (which turned out to be harder than what I thought it was because my legs were a bit sore)  so by the time I arrived I still had a good 15 minutes to carry on walking on an incline on the treadmill before Jonathan put us through some serious work.

I don’t know why but for some reason I thought we were doing total body this week but I was so wrong and when I saw the hurdles I knew I was in trouble:). We were split into two groups, me and mrsT started with 30 power steps switching in midair while the other person was doing high jumps over the hurdles 3 times through.

power jumpjump

Meanwhile the other group was doing 15 weighted squats and 20 lunges to press before we took a 30 seconds break and started from the top again.

squat2 lunge with press

We did not do many circuits this particular  morning but they were intense as we worked both the quads and the hamstrings. The next circuit we did 4 times but with two different variations. Fist we did 10 single leg Romanian deadlifts and at the last one we popped back into a lunge and pumped out  another 10 before we swapped leg. The last exercise was a 20 lunges to the side with one 15 pound dumbbell almost touching the floor when reaching the dumbbell to the outside of the bent leg.

Romanian revesrlunge

 

The next variation was a regular 15 deadlift followed by 20 jumping lunges and 1 minute wall sit.

dead jumplunge

The thing is with Jonathan is that the hour is not over until he says so and with about 10 minutes left on his watch we went outside and did sprints. We combined this with skipping rope before I threw myself on my bike and peddled as fast as I could on my bike the 6 miles to Mira’s school and believe it or not I was actually on time!

I am not lying when it was with much hesitation I decided to go for a run up in the woods this morning but I did it even though I thought my legs were about to fall off along the way…lol  

 

  

 

Busted!

This memorial weekend we have been very busy with both hockey and soccer as well the social aspects of this holiday. This has left me eating very delicious food and drinking a fair share of wine especially after the very thrilling game between the Blackhawks and Detroit 😉 This morning the first thing Jonathan asked me when I came in  was if I had been drinking over the weekend. He only had to take one look at me to see that I had and I was so busted…lol

I think because this is an off week we will be doing total body so today we started out working the core on the mat before we picked up any weights. To be honest I was very tired (not the muscles) and I really had to push myself but at the same time I knew could have worked heavier weights but it was not happening. First out was single leg romanian deadlift, single arm rows and squat jumps and after the third set I still had a lot left even though I didn’t admit it to anyone at the time.

single pull

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We carried on the workout I did not say that much as I was a little pissed off at myself because I didn’t have the go in me. With single arm push press, kettlebell swings, modified plank with leg raise and finally a side plank with hip raise we completed the next circuit.

kettlebell

Before we finished the day with skipping rope and interval sprints outside we use 12 pound dumbbells to do 15 reverse lunge with high knee and at last one we kept the knee up and cranked out 15 biceps curls before we switched legs followed by a sumo row with the kettlebell.

biceps skip

I am coming back in tomorrow and hopefully I have a little more energy… or not as I first have to bike the 6 miles over to Lifestyle Fitness, either way I want to have a real good session tomorrow so now I am off to bed 😉

Don’t go chasing waterfalls…sometimes they just find you anyway!

I did a big mistake this morning when I sent the kids to school in long pants because as soon as I got outside the door I realized it was 100% humidity in the air and as soon as I started on the warmup on the treadmill I started to “leak” like a waterfall and the workout itself was not a joke!

First out me and MrsL started doing step ups on the bench at the entrance that works as a bag rack, tying your shoes or just another piece of equipment we can use in our exercise. Next up was lunging across the gym, I think I counted to 28 then straight into a 30 sec wall-sit followed by 15 leg-extensions and hold on it’s not over yet because we lunged back across the gym then did 15 box-squats X2…phu this was just a crazy long circuit!

lunge leg extension box squat

We were all prepared of doing a third set but Jonathan settled on two and none of us was complaining because when we started to think about the quads they where fairly tired. It is amazing how you mentally can push you further than what you really normally would do as long as you are prepared for it. This being said we kept on working the legs but now it was the hamstrings we attacked and we started this circuit with the Pilates ball doing 15 reps.

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I will never forget the first time I did this in Jonathan’s “boot camp” class back in the days and I was dying after 15. The thing is now I have done it for a “while” but they still killing me because as soon you think you master a movement Jonathan will be there adjusting you so it becomes as hard as if it was the first time you ever put your foot in a gym 😉

After this I picked up the 16 kg kettlebell and after 5 reps of single leg romanian deadlift my  hammies start whispering to me to ditch the weight but I knew better and was holding on to it for five more and 30 plank with leg lift 😉

single leg plank with leg

Even though this was our “leg day” Jonathan had promised that he would make this week more of a “total body” week and he kept that promise. Not sure if I was too happy when he had us doing the overhead press, just like the one we did the on Monday because I knew they were killers!

press swings

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With 5 minutes left of our session and coming into the last set I had to go down in weight because once again my back started to compensate and I was totally shaking doing my final squats with biceps curls and push-ups. It was a relief stretching out all the muscles we worked for the day especially the gluts as I had not spent too much attention stretching them out from yesterdays 10k run.

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A six-pack Monday

I loooove the summer and I looove the humidity and even if it makes it a little bit harder to breathe while running I don’t care and when I came into see Jonathan this morning he sent me and MrsL outside to warm up. We were running along Willow Road where you can find a little sneaky hill (there is not that many around) and we had set our heart on it. THe thing was though that we were supposed to turn around after 6 minutes but I guess both me and MrsL had issues with just turning around without finishing the hill. We ended up running for almost 2 miles and we were late coming back into class so Jonathan gave us the evil eye but a girl needs to do what a girl needs to do….finish the hill 🙂

The other ladies had already started the first circuit and although it was a total body workout we put a lot of focus on the abs.

core

My arms are still sore from Fridays killer workout especially the biceps and working with the 20 pounds medicine ball really got them working again when we were doing the 50 russian twist and the wood chops. The workout was not really cardio based but the humidity really got us sweating like there was no tomorrow.

woodchoprussian 

We kept on working with the medicine ball and first out in the third circuit was a “step back lunge with a twist then up to a high knee with a twist. I am not a big fan of this movement but I know for sure that is really effective working the core as well as the shoulders and arms.

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With the arms tiring out as we picked up the 16kg ketllebell and did slow 10 shoulder presses followed by 15 fast with help of the legs. The last set I could not finish the 15 because I was afraid the arms was going to give in and that the kettlebell would end up on top of my head, not to fun! We finished out on leg raises to the sides to get the obliques working.

 

legswing

It was not that the workout was not hard but I actually did not run this weekend so I felt pretty fresh and the hour flew by fast. The last three exercises we did was weighted leg raises, plank with extended arms that was pretty straight forward but I could feel my lower back compensating when I did the squat to press. I would not be surprised if I wake up with an ache tomorrow morning but I don’t mind because I actually like waking up and when I move my limbs and they hurt I know I did something right the previous day.

weighted leg plank with ex

 

 

squat to press

Now the “big storm” is rolling in and I am sitting inside watching the sky light up and the rumble of thunder and hoping it wont rain too much because me and MrsL is going for a run in the forest tomorrow morning and I don’t wont to get my shoes muddy…lol

I am ripped to pieces

When I went to bed last night I was pissed off and when I woke up this morning I was pissed off and I don’t really have a good reason why. So when Freddie told me to go back to bed this morning because I was not much fun to be around I thought to myself “hell no” because this is when I need my workout more than ever!

When I got into Lifestyle Fitness it was just me and mrsT who I have not seen in weeks and it was nice to catch up for a few minutes before we got to business. First out we did rows and push ups to warm up the arms but unfortunately mrsT has some issues in her shoulder so as soon the warmup was over she hit the legs instead and I kept on working the arms.

collage

When she was doing leg extensions I did single arm shoulder raiser to the front followed by high rows to you nose and at this point it still felt like a warmup.

shoulders

This didn’t last long because after the first set of barbell jerks it started to get heavy and Jonathan kept on raising the weights. The goal was not to use the legs but the last few reps it was totally impossible to get the barbell over my head without the help of the legs.

barbell

I took minimal rest especially when I had no one in front of me and I could really feel my shoulders working and I did not have to add any more weight to my 15 pounds Arnold shoulder press or they would have landed on top of my head…lol

arnold

When Jonathan told me it was time for pull ups thought he was kidding me, not only was I totally exhausted but this is also my least favorite arm exercise to do but I also believe the things you don’t like are the one you need to practice on because most likely you suck at them (so true). To complete the circuit I did 15 overhead slams with the 12 pound medicine ball and rows.

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At this point I thought I was coming to an end of the workout but I was so wrong I had a long way to go…so back to where I started I went back to the TRX to hit triceps and biceps with 30 seconds circles with the heavy ropes and when my third set was done I folded the rope together…that was a mistake, I was not done…

TRX TRX2

My last circuit for the day was triceps extensions, hammer curls and slamming the heavy ropes from a squat jump and at this point my arms was totally ripped into pieces and I know that I will be sore tomorrow (I am already feeling it and it’s only 2pm!). It was so worth coming in and get my ass whipped… I am already in a better mood and this is what I call to “get your money worth”!!!

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