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  

 

  

 

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.

hamstrings2 hamstrings1

 

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

squatB push

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.

strech

A Tuesday run

I do love to read but I go through periods when I do not touch a book and this has been the case for the past few months but one of my swedish friends decided to start a book club and I was not far behind to join in. Anyhow the other day I went to the library to lend the “Rules of civility” by Amor Towles. I started reading and I am hooked and last night I ended up going to bed well past midnight so waking up to this crazy busy Tuesday I was very tired but with my mind already made up on running I went outside and what a morning!

forset

One of the goals I have set for myself before I go back to Sweden is to run the distance of a half a marathon and with a slight breeze, sun and not to hot I went up to the woods and completed a 10k run. I have never even thought about trying to run a 1/2 marathon before so I’m not sure what pace I am supposed to keep but I guess it is all about trial and error. I had hoped that I would have run farther because coming back to the house I still had some juice left in the legs but at 10 am I had to rush over to Lifetime Fitness to meet Rebecca for our Pilates session and when the hour was done so was my legs ;).

 

 

 

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.

barbell1

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”!!!

biceptricep

Total body in the sunshine…

Last night when I went to bed I was really tired but for some reason I could not fall asleep and when I finally did Mira came in to our bedroom crying and was in an unbelievable growing pain. So when I woke up this morning I was exhausted just walking down the stairs so when I came into the Lifestyle Fitness I really had to focus to get to my “place”.

It was around 80 degrees and for the first time this season we took the workout outside (for real) and believe me when I say I have been longing for this for months!!!

and here it is…

First Circuit

high kneedips

doubledip squat and trow trows + jumprope

Second circuit

deadlifts squat

+ kettlebell shoulder  press

leg extension pushups

slams squatjumps

Third circuit

sitsquats legextensions legpress

Pilates Tuesday

I love the Pilates with all the great “names” that comes with the different moves, somehow it almost takes me back to being a child. So last week I did not blog much but I met up with Rebecca as I do on Tuesdays and she taught us the “swan” and the “flamingo” moves and it is really interesting and I am loving it more and more after every session.

Later that afternoon Mira had her swimming lesson and I thought I would get a quick run in When I tell her Mira gets a little concerned and I had to promise her that I would be back  in time. And I tell you I have never run so fast in my life and when I got back to “Big Blue” I had to give it a few minutes before I walked in because I was about to puke…haha that’s how I stay motivated to run fast 🙂

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Today I started my day with a 4.74 mile run, trying out a new track. Even tough it was a beautiful morning it was just a little bit to windy for my liking but I think I have decided that this will be my new “middle” distance that I will run at least once a week. When I got home I hurried to change into new workout clothes to make it more pleasant for anyone that had to be around me and as I was changing I realized I managed to get a tan line from my shorts and top…lol.

As always Rebecca didn’t disappoint as we climbed trees and stretched in the mermaid position. I was glad I had already completed my run because  I left felt so relaxed when the hour was over but I will admit that I was tired in the afternoon, not sure if it was the workouts or the fact it has been very hot today…either way I will not complain 🙂

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Lets have a rest day….Nah, I don’t think so

I will admit that after tuesdays sprints and Pilates training I did not feel so great when I got into the Lifestyle Fitness. I only just stepped through the doors before Jonathan told us to go outside and running laps around the cul-de-sac. The weather was lovely but when we got into the sprinting… yes again, I thought he was having a laugh because I was honestly about to pass out, not only were my legs dead but it also felt like I was  breathing through a straw. After a few sprints we finally went inside to start our upper body workout.

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We started by doing rows and bicep curls over at the TRX, then into a jack-knife followed by push ups, it was so hard any and every movement I did felt twice as hard as normal. When we were done with the TRX we moved over to the weights and the first circuit we did push and pulls starting with single arms row and chest presses using the 25 pounds dumbbells. We were told what ever weight we picked we had to stick with for both exercises and the last movement was pulldown using the machine…(I’m still working on my pull-ups challenge 🙂 )

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This was heavy pushing and when it was over we started to pick up on the “cardio’ intensity again. Throwing the medicine ball into the twisting the midsection of the core I could really feel the oblique working as they were already sore from Rebecca’s workout and it was a relief when we slammed the ball from overhead instead.

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If you never tried it I do recommended it because it is not only tiring the arms and the core but it is also great for endurance training especially when used as part of an interval like we did. Jonathan always pair the exercises with other exercises that takes approximately the same amount of time to complete so the barbell press and bicep curls was our “recovery” before we started all over again.

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After finishing off the workout on the ropes I had it and when Jonathan told me and MrsL to have a day off (today) I thought that sounded like a great idea.

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When I woke up this morning not only had the summer turned into winter again but I was both tired and achy, the only thing that was on the positive note is that my cold is much better. So with little motivation I was debating with myself if I should run or not and I came to the conclusion that I should. It was not a pretty run and it was very windy but I did it and it felt sooo good afterwards!

 

Run baby, run….

So yesterday myself, mrsL and Lynn decided to meet up at one of the fields in Harms woods for some interval sprint training. At 9.13 MrsL called me to say she and Lynn just pulled up on the parking lot so I grabbed my sport drink, my phone and my keys and I ran down there. It turned out to be a nice warm up on just under 2 k.

Well at the field we measured the distant for our run and it turned out to be exactly 140 m using the runkeeper app. We Sprinted 10 times across the field and walked back, the sprints were manageable but I will say this is how it must feel having asthma because this cold of mine made it feel like I was breathing through a straw.

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As soon as we were done we had to run back to MrsL car to make it for our Pilates session with Rebecca that started at 10am. When we walked into the gym MrsL said she needed to stretch her legs and I told her that Rebecca would give us a good stretch. But before we did we worked the legs on the reformer and when we went up into the bridge and really working the hamstrings we cramped on the same leg at the exactly the very same time…haha, we’re synced!

Rebecca taught us some new moves and it is amazing ow the tiniest movements can have such an incredible impact and I do believe it helped me feel it because my entire upper body is quite tender today.

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I am really trying to get my breath flow with my movement and I think I am getting a little bit better at it although it is hard…I guess I can only get better 😉

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The love story continues…

I am sitting on the deck sipping my afternoon coffee in the sun trying to ignore the leg pain that is slowly creeping up on me. I’m wondering how I am going to be able to walk in any kind of heels tomorrow when we are going down town for a girls night out.

Todays workout was all about the legs and we started off  with 120 step up with a high knee to get the blood flowing before we brought out the weights. We were working with the TRX as well as we were using the machine and free weights and the first circuits we hit the backside really hard.

curlz

I hate doing weighted squats because my technique is far from good. I think it has to do with my calves because every time I’m practicing and doing it perfect I tilt backwards and I almost end up on my behind. I will say that mrsT is a great motivation to work legs with because even if she is very petit she is strong as an ox and the only thing I can do is try to keep up. She constantly raising the bar and I tell, you she squats heavy! So at the end of the second circuit after finishing the leg press, squat, walking lunges, kettlebell swing and leg extensions my legs wobbled when I once again walked over to the TRX for our last and final circuit.

quad

And who would have thought that TRX would surprise once again and s**t it was hard but so much fun. We started with putting one foot through the loop and then we did “mountain climbers” sort of but the free leg is going up high while the restrained leg is going underneath you. Everything hurts… legs, abs, arms you name it… this most be my absolutely favorite TRX exercise ever!

trx2trx

After 15 reps we went into hip raises and squat jumps that completed this kick ass workout.

hip jumpNow I am waiting for Freddie to come back from San Diego so we can celebrate our green card…Happy friday to your all!

This is a love story….

Today we completed an awesome workout over at Lifestyle Fitness that Jonathan had put together for us. Being somewhat sore on backside we decided to work upper body and first out was the abs and the TRX that turned into a beautiful love story.

First exercise we were putting the feet through the straps of the TRX, standing in a pushup position and piking the hips into the air.

pike

Now this is not unmanageable the first 10 reps, it is the last 5 that will get you as you are not only feeling it in your abs but also in your shoulders and arms. This was just the first movement out of 4 consecutive exercises, the second one we stayed in the TRX, piked up and did push ups! Don’t say I know…both the abs and the arms are burning like they are on fire and them the goal is to touch your head to the floor…challenging…

pike push

After completed at least 10 push ups (I managed 12-14) we dropped straight into a plank, feet still in the TRX…and if you not feeling it at this point you must be the incredible Hulk or something not from this world! We stayed in plank for 30 seconds then we jumped up to our feet and finished out with 15 rows.

plank rows

Coming into the third set my arms and shoulders really did hit failure, you know when your trainer say do as many as you can. You do what you’re told but yet you don’t because if you dig deep you have at least 3-4 reps left. Well, this time I didn’t because I ended up on my head, haha.

headstand

When our “warmup” was completed we moved on to lifting some weights and we started off with 20 pounds dumbbells rowing into a scull-crusher moved across the gym and did 10 heavy triceps pulldowns followed by 10 lightweight.

triceps

I did mentioned before that I have a goal of wanting to be able to do “real” pull-ups just like Linda Hamilton did in the Terminator 2. I’ve never been a big Terminator fan but wow that was something and I guess 22 years later!!! it stuck with me…i’m really starting to get old…haha. So anyhow I’m far from doing anything like it but I’ve promised myself to practice and Jonathan was kind enough to through the movement into the circuit together with triceps extension and weighted dips with legs on a bench.

triceps2

The last 10-15 minutes we did rope intervals and at this point the only thing we could do was to put the head down and count the seconds until it was over…painful…

I loved this workout especially the crazy “warmup” because every time I do different movements or something I have not done in a while I chock the body. I believe that is when I also improve the most….so Thank you Jonathan and happy birthday!

jonathan