For all of you lot who missed out on a kick ass workout!

Yesterday we had a great workout session that was a combination between legs and upper body, almost like a combination between last weeks leg and arm workout and let me tell you I am in pain today!

We started out with warming up the hips by walking sideways with a rubber band between the legs and a medicine ball in the hands.

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When the 10 steps was completed we did the “truck driver”… and no I did not scratch my belly or reached for a giant soda but twisting the medicine ball 180 degrees with the hands straight in front. The warm up continued with 10 single leg squats to warm up the rest of the leg…

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The serious business started with leg extensions and I don’t think I ever will enjoy them because they are so unbelievable painful and this was combined with shoulder presses. My last set I picked up the 25 pound dumbbells and it was heavy… but be damned if you give up even though when the shoulders are screaming!

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The next exercise we did was the leg press and with the combination of the leg extension we worked the entire upper leg so when we moved on to the next circuit the legs was very pre-exhausted. With the barbell we did a sumo squat with an upright row and as always when it is heavy I always count by five to make it more manageable and I think all the gals I workout with know how to count to 15 in swedish…haha.

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As figured it was not only the legs that was working it was also the arms and shoulders so the combination with push up from the TRX with 2 hip abductors in-between each push up. The last set I did I completed the push ups on pure will!

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But the workout did not finish here we still had a long way to go as we moved back working the hamstrings while doing the romanian dead lift (RDL) with a very, very heavy barbell (at least for me).

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The RDL was mix up with reverse flies and I like to mix them up sometimes using the dumbbells and sometimes using the machine as the mechanic of the movement changes as well as how I actually work the same muscle group.   

The last and final circuit of the day was hamstring curls combined with weighted walking lunges and it was a challenge just trying to stay up right and not losing the balance. 

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The legs were wobbly when I left the gym and I do feel sorry for my friend Heidi who had to go into an important business meeting and was probably walking a little bit funny but I bet her head was clear, bright and sharp as a knife! 

Let’s do some arms to match the crazy leg workout

Ok, I’ll admit…I’ve been lazy with the updates but it seems like the days only begins before they come to an end and here am I thinking I would have more time during the summer vacation…yeah, right!

So last week Wednesday we did this crazy leg workout that left me sore for days so by the time Friday came around Jonathan thought we should do the same workout but for the upper body and it was absolutely awesome!

We started out with doing to sets of 25 scarecrow…

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 … and 10 shoulder raiser from the side moving the dumbbells to the front and down. Every time we came back to the side we counted one so even though it was only two exercises in this little warm up it took a little bit of time.

Shoulder

As soon as we were nicely warmed up we moved straight to the barbell for some presses and they were done exactly the same way as we did the squats. We started out by doing 8 presses (I can’t remember the exact weight) again because we were doing less rep counts we did four rounds. At the end of the last round we dropped two plates and took it to exhaustion then we dropped all the weight only working with the barbell and once again worked to exhaustion. I guess it’s good not working this alone as it is great to have someone to spot you just in case  😉

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We weren’t given much rest till the next circuit that was built up between two movements chest flies on an incline using between 12-15 pounds and push up from a bench.

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When Jonathan told me that we were using the bench I thought it was going to be easy but I was so wrong because the arms, shoulders and pecks was really tired at this point!

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As we moved on we gave the muscles a bit of a break because we moved on to the pulldowns focusing on the lats. This was built up by building up the weight and at the last set we dropped back the weight and took it to exhaustion every time.

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We moved straight from the lats working the triceps and shoulders doing triceps extension from a bench using one dumbbell and with the lats already being tired I could feel I was helping out using my core…

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This was combined with rows using the TRX…

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When we moved into our last and final circuit I started to feel real pumped, I get the feeling that my skin doesn’t fit and I then know I worked to max! Like I said we finished out the day with priestess curls, dips and hammer curls…

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What is a leg day without barbell squats….

Wednesday leg day was no joke, it was not a lot of high intensity but we were lifting heavy weights and yesterday at spinning I could really feel it was paying off…lol

So we started out with some light warm up exercises and at this point neither me or MrsL knew what was coming our way. First out was warming up the hips by doing side walks in with a rubber band between our feet, 10 down and 10 back and I will admit I could still feel last Wednesdays leg day.

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Anyhow when the walks was completed we carried out two a set of dumbbells and did 10 single leg romanian dead-lifts before we finished out on slow single leg squats.

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We only did two sets of these before we started the real deal of the day…because it was very heavy weights and we kept on challenging it every at set with a rep count of 12-15 we had to take longer breaks in order to before the next set. I believe that every one have their least favorite machine to workout and mine is leg extensions but there is nothing to do about than to push through the pain and get it over and done with!

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The following exercise followed in the same foot steps as the leg extensions but this time around it was the leg press and at every set Jonathan added another plate.

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Although the workout started though we still had the “worst” to come and I guess a leg day without the barbell squats will leave you painless but that is not what we are paying for 😉 When we were only doing 8 reps per set we ended up doing for 4 rounds of it but when the last set was finished we took off some weight and kept on squatting until the legs could take no more. At that point we shredded some more weight and was back on it again until exhaustion and when we were finally done the legs were trembling!

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It had been a lot of single exercises and I think this was the first real circuit except the warm up. we kept on working with the barbell and did back wards lunges from a box combined with hamstrings curls.

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It’s funny how the sweat was dripping like I was running intervals and my heartbeat was way up high but I guess sometimes you will work the cardio in a different kind of way. We finished out this crazy leg day the same way as we started it…Romanian dead-lifts from a box taking them deep down low…

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A little bit of abs…

Yesterday morning Knut had his first session of conditioning before the tryout get starting and I guess there is no different for a child having time off as it is for an adult…it hurts! (the difference is it takes longer for us to get it back). So when Knut’s hour was over I had that in mind when I made it over to Lifestyle fitness for my own session.

We started with warming up the abs with 20 crunches and 30 second plank from the Pilates ball (no pics but arms on the ball) it is important to keep the elbows in front of you as much as you can to get the abs engaged to its max.

After the warmup kept on working the abs on the mat with 15 leg raisers with the Pilates ball between our feet. Taking them slow and let the abs contract at every single rep.

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This movement was accompanied by 15 push ups from the Pilates ball, now every single rep your chest is supposed to touch the ball and you’ll use the bounce to push yourself up again. You might think this sounds simple when you can actually use the bounce but try it and you probably change your mind…lol

pushup

So it was a relief as soon as the 15 reps were completed and we moved into the last movement in this circuit…15 squat with lifting the Pilates ball overhead.

squat

At the second circuit we  exchanged the Pilates ball to a heavier ball, a 14 pound medicine ball and this routine was longer than the previous two as well as the intensity. So with 10 walking lunges with the ball overhead we traveled across the gym and at every rep we paused in the leap focusing on holding the abdominal.

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    Leaving the ball behind we made our back doing the inch worm. This was done from out toes and making sure that we had a nice stretch going in our hamstrings before we moved forward with our hands holding the “plank” for a few seconds.

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 When the 10 inch worms was completed we finished out with 50 bicycle crunched before we jumped back to our medicine ball and lunged back. At the other end of the gym we finished with 10 side lunges and 20 wood chops.sidelunge

With the high intensity over and done with it was nice being able to bring the heart rate back down again but still focusing on the abs. So with 15 leg raisers from the Romanian chair, 15 chops…

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 …15 roll out…

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 …15 weighted side bend completed ( I thought) our day was over. To do the side bend correctly it is important to get a good stretch of the obliques and then contract them as you breathing out in a big belly breath. I found that after 10 reps it was hard to get a good contraction but I guess that was because I was getting tired 😉

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So like I said the hour was over and both me and my companion was getting tired when Jonathan asked us we were up for some intervals and how can we turn that down…I wish I had as soon as I started…lol

We finished out on the bike with 30 second high residence as fast possible with a sufficient rest in-between to be able to crank out every single interval. The first five we were seated leaning over the handles and standing for the final 5.  It took around 15 minutes and after every completed interval I thought of Knut and how hard he work…and at thought the only thing I could do was just keep on going even if it hurt…

 

A week of pain finally came to it’s end…

The first week of pain was completed on friday and the last thing we did was making the arms work (the only thing that is not sore) and Jonathan had put together another intense program. We started out with a quick warm up for the shoulders and arms with 20 scarecrows, 10 hands to push ups and 10 push ups.

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Again this was still ok although at the third set I had a nice burning going for me in the shoulders. It was at the following circuit the real workout started and with no rest in between the exercises the burn that was tingling in my shoulders turned into a full on fire after 15 upright rows with the barbell, 15 shoulder raise…

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and 15 Arnold press…as you might have realized I haven’t been to active for the last month lifting weight I wanted to be sensitive so my first set I picked up the 12 pound dumbbell to complete my 15 but I realized fast that it was a little light for me so the second and third set I changed it into 15 pounds instead…

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 and finally burn out on high rows on the TRX until exhaustion before we could take a quick breather before we got going again.

When we moved into a different muscle group (still working the arms) I was very glad because I don’t think my shoulders could have taken anymore at that point and the following circuit was a fun one. We started with 15 chest flies, now this was supposed to very heavy and at the end every rep we were coming into a nice stretch for the pecks…

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…and when the 15 was completed without setting the dumbbell down we finished with 15 presses. Again taking the dumbbells down deep to get the most out of the exercise.

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The next three exercises in this circuit was very straight forward…15 pulldown (heavy) 15 biceps curls and 15 triceps extension.

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And what is a “armday” with out the  big ropes so the last 10 minutes we completed the friday workout with intervals. I will admit that at this point I wasn’t going at my fastest pace and I thought my arms was going to fall off but never the less I finished every second of every interval.

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It’s painfully truthful!

Ok, now I am back in business for real! After we came back from Sweden Freddie and I hung out a few days in here in “Chicago” before we took our 10 years anniversary honeymoon to the British Virgin Island and what a week…heaven!

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So yesterday was my second workout being back for real and being back in my normal routines but today I am suffering from lying in a sun chair reading “Gone with the wind”  not doing to many other things except for throwing myself in the crystal clear ocean every other 30 minutes. It is also a great reminder of how painful it is to lay on coach for to long and as panful it is so it’s great to be back to my old routines and Jonathan had set up a great leg day Wednesday for us.

First out for the workout was 20 leg abductor from the TRX followed by 10 single leg squat touching our hands to the ground to be finished off with a step up with a high knee thrust. At the time being it didn’t felt so bad but this was just the beginning and I know one of the reasons why I can’t walk like a normal person today is because of the single leg squats for a starter 🙂

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But there was no time to complain because as soon as the three sets was completed we moved into the seconds circuit that contained of 20 lateral lunges with a reach, 20 forward lunged with the medicine ball static overhead.

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These two exercises alone gets your hart rate up to a decant level so when we finally made it back to our mats starting with 15 “peeing dogs” and leg extension from the knees squeezing the glut at every rep was some kind of relief!

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The problem was that it didn’t last for long as we finished out this circuit with 15 weighted squats. The trick to it was to squat slowly pause at the bottom come right up but not all the way and go right back down again. It was at this point my legs  started to feel a little wobbly…loll

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So the workout was coming to an end but we were not quite there. It was a beautiful day and not to hot so we took it outside for some drills with the agility ladder working both cardio and speed as well our coordination.  So with this my conclusion from my vacation is that is painfully truthful living like a slacker…haha

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Light weight and high reps

Although I had the time for my appointment for my workout on the phone I still manage to mistake the time so my warmup lasted for 25 minutes before the rest of the crew showed up. I do think that was a good thing as I was/am very sore from Wednesdays workout and this gave me an opportunity to loosen up my body.

As soon as every one was warmed up we brought out 5 pound dumbbells and a medicine ball and started with 25 shoulder raise and 25 shoulder press. With the very light weight I say the fist 15 reps are very easy it is the last 10 you really starting to get a burn. The circuit was long so after working with the dumbbell we picked up the medicine ball doing 20 wood shops, 50 russian twists and 50 bicycle crunches before started to skip ropes for 2 minutes. I really try to get the intensity going and giving it my all so the last 15 second I try to double skip.

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The second circuit we kept on focusing on upper body starting on the mat in a push up position doing plank to push up, slow climbers and push ups all in 30 seconds intervals followed by 15 leg raises.

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To finish off the arms we picked up the light dumbbells and cranked out 25 kick backs and 25 biceps curls.

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 After a quick clean up we headed over to the TRX and the big ropes and let me tell you I was reminded why I don’t really take time off because this was just brutal but what can you do then to put your head down and work through the pain 🙂 

We started at the TRX doing 10 high rows, 10 low rows, 15 trice extension and 15 pikes. Keep in mind that the at this point my arms had seen the best of me but we walked over to the ropes and started 3 sets of intervals of 30 seconds on and 30 seconds off before when went back to the TRX. This was a very intense workout and I know today is going to be as hard! 

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