When I started lifting weights with Jonathan back at Lifetime I used a heart monitor and every time my heart rate use to increase with about 20 beats before I was even through the front doors of the gym just because I was nervous of how hard it was going to be. Since then I have lost my monitor and I am not nervous anymore going to workout. But yesterday when I was driving towards Lifestyle Fitness the nervous feeling was creeping up on me. I could feel my heart rate increase for every mile I was getting closer and i guess my gut feeling was right because it was no joke today!
This particular morning the weather was still alright so we started warming up (2nd warmup) with skipping rope for 2 minutes twice through before we really dug into the hard work. We did 2 different variation of agility ladder drills and using hurdles, mixed up with interval sprinting and wall sits. This is a great way to build up speed, power, coordination and this combined with the interval sprinting you also improving your cardio.
After this intense “warmup” was completed it was time to bring it back inside where our first circuit was a combination of working the upper back, lats and the hamstring. I started out on the TRX completing 15 high rows, 15 hamstrings curls from a Pilates ball and 15 romanian deadlifts, twice through. This was the first variation of two as the second consisted of 15 low rows, 15 single leg hip raises from the Pilates ball (they are killers for the hamstrings) and 10 single leg romanian dead lifts.
We pretty much kept on working the same muscle groups for the next circuit but it was only 12 weighted squats and 12 pull downs. I guess I should not say only because the legs was already exhausted and the weight was heavy.
The last and final weight circuit we also put some focus on the core and the arms. From the TRX we did 15 hip abduction with a push up (when opened the legs do the push up then closed). After that we did 20 step up with high knee and a bicep curls and to complete this circuit we did 15 leg raises with the Pilates ball.
This was when the hour was officially over, but our hour does not finish until Jonathan says so. So to in order to complete this workout we picked up the ropes and did a few intense intervals before we called it a day!