On the morn of leg day I was reading through a few different training websites (as you do) and happened to come across this one http://www.soheefit.com/ .
I liked the way this girl wrote and her views on training so I decided to sign up to her blog updates.
On a side note I think it’s really important to always look for more knowledge, read, network and try new things.
So one of the first things that pops into my email was the suggestion of this ‘ leg finisher’.
What really spurred me on was her comment “Who in their sick mind prescribed this workout?!”. Sounds like a doozy!
After an already brutal leg session I threw this into the mix afterwards. Let’s just say it’s day 2 and my butt and adductors are still hating on me.
Anyway here it is. I’m passing the challenge along.
Thanks Sohee for the torture!
High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercisestrategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.
Well if you live in Dubai your probably jumping for joy at the fact its cool enough to enjoy being outside now
If you live in a country where its beautiful outdoors, get this one in for the weekend!
Capitalise on some vitamin D
Ok! so here it goes. Find yourself a beach or strip of land that runs approximately 1km.
You can do this out on the street. But yes you may be that weirdo in the neighbourhood popping squats and push ups on your neighbours lawn. HEY! someone’s gotta provide the entertainment right?
Doing this on the sand will add intensity. More bang for your buck if you ask me!
You can either do this for distance every 50m,100m or 200m ( you choose) if you have a timer set it for intervals of either 30, 45 , 60 or 90 seconds. Obviously the shorter the interval the higher the intensity.
At each interval perform the following;
10 air squats
5 jump squats
Sprint to the next set point.
This should be pretty hectic. You can play around with distances, times, intensities and exercises. This is just an example.
Great little weekend interval workout to get ya going!
So far I’ve shared workouts, motivation, food, photos and mostly kept it light and fun. I’ve yet to touch on the most important aspect of training for competition and that’s the psychological factor. The mental game.
When you have training twice a day, strictly adhering to portion sizes and specific types of food and making sure you get 8 hours of quality sleep day in and day out. It really tests your mental strength and having a support network is more than vital.
I have always been one to train hard and regularly. Eat well and the art of a magic nights rest is still in the pre-production stages but having experienced the last 4 months getting ready for comp has blown everything I’ve done previously out of the water. I know that no matter what happens here everything about my persona is stronger. Physically and mentally hands down.
I found an article from a female body builder who puts everything into easy perspective for anyone looking in.