We spent the day at the park today as Helena had a meeting she needed to attend to at work but as soon as we got back home I went for a run. I did the same track as I did yesterday and with all the hills it was crazy hard so the last kilometer I did 20 seconds intervals sprints all the way back to the house.
I had already asked Jan for a set of lashing straps before I left and he had them ready for me and I attached them to an old apple tree that Helena and Jan has in their garden and I was ready for a simple TRX workout.
First out I focused on the hips and core doing hip abduction with pulling in the legs.
When I had completed 15 reps I went straight into 50 bicycle crunches and a 30 sec plank and both my shoulders and abs was screaming at the end of it.
My second circuit I decided to focus on my arms and as I started doing my rows a horse was passing by…I’m pretty sure this can only happened on the countryside… lol
I finished my workout with biceps curls and triceps extensions and when I was done I was very tired…I think I still suffering a bit from the jet lag…
I never blogged about my friday workout but it was an insane upper body history and coming in this morning we kept on pushing for a total body workout. We haven’t been using the barbell that often lately but today we started out with 15 curls straight into 15 shoulder pushes. We were really pushing the shoulders on friday so I was a little sore but I find it so effective using different equipment still targeting the same muscle group.
Today working the shoulders
Friday one of the exercises working the shoulder and pecks.
The circuit didn’t finish there so we moved on to the TRX and did 15 pull ups and although you mainly work the back, arms and the pecks you also should contract the gluts so the backside of the legs gets a nice burn 🙂
The next movement was a build up and started with 15 regular pushups, round #2 15 push ups from a bosu ball and for the final round I was supposed to do 15 pushups with the hands on the bosu ball and the feet through the loops of the TRX. I will admit that I only did 14 as my hands was slipping of the ball and I pretty much hit failure. We finished out the circuit with a 1 minute high resistant on the bike.
The next circuit was as long and intense as the first one. We started with 20 hammer curls followed by 10 shoulder raises to the side and 10 shoulder raises to the front. I don’t think I ever will like the shoulder raiser but I do believe you should practice a little extra on the thinks you don’t like because most likely you suck at them and that’s why you don’t like em 🙂
We moved over to the tire and did 30 weighted step up, dips and 10 barbell weighted lunges. Instead of kicking the cardio hard this time we gave out core some attention doing 30 seconds leg raises, 30 sec oblique crunches, 30 double crunches and a 30 sec extended plank, I love the extended plank because it is painful in a nice way 😉
The last 5-10 minutes we finished with intervals on the rope finishing off the shoulders and arm (and some legs). I think this is the first time I am actually sitting down and relaxing today and I can really feel how tired my upper back, neck and shoulders are. It will be interesting to see how I feel tomorrow morning, I’m glad I’m not running with my arms… lol
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!
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.
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.
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.
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
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.
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…
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”!!!
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.
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 🙂 )
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.
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.
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.
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!
I didn’t realize how bad my cold was until I parked on the parking lot and Jonathan told us to do two laps around the cul-de-sac before we started lunging and sprinting for the first 10-15 minutes of the workout. When we were done it was really hard to breath and even though I’ve been looking forward to take the workout outside I was happy when we went inside to carry on.
We went to the very back of the gym to the TRX and carried on where we left off from the last time and increased the intensity of the “pike’ by balancing on a bosu ball followed by every other rep crunching the legs underneath the body of a total 20. This carried on to a double crunch to exhaust the abs before getting up to our feet doing 15 sumo squat straight into a pull and then finish the circuit with 25 kettlebell swings.
The second circuit built off on the first one but instead of piking we were biking like no tomorrow then we dropped straight into a plank still off from the bosu ball. This not only working the abs but your shoulder also really getting a good workout. This time around we did a 15 squat to press followed by the 25 kettlebell swings.
The last kettlebell circuit we did started with the medicine ball, doing 15 jackknifes and without dropping the feet, 50 russian twists and 50 bicycle crunches. You might think that the arm is getting a little rest but that was not the case because moving the 20 pound medicine ball after all the other moves is fairly challenging. The last and final movement we did we put the previous two kettlebell circuits together and did a sumo squat to a press. This entire workout was very intense and I was sweating like crazy so doing the last move the kettlebell slipped and I hit my tooth and luckily it didn’t chip!
On my way home I picked up 20 bags of mulch from Lowe’s and by the time I pulled in on my driveway the car absolutely stunk so I had to hurry up getting them out of the car. My intension was not to carry on working out but the 20 bags was not only heavy unloading but I carried them around the yard trying to make it look a little bit more summery.
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.
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.
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!
After 15 reps we went into hip raises and squat jumps that completed this kick ass workout.
Now I am waiting for Freddie to come back from San Diego so we can celebrate our green card…Happy friday to your all!