Category Archives: Workouts

Sexy arms GIANT set

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Just a quicky update. Thought Id throw the workout I just did out there for you to try. My arms are burrrrrning :)
Love some sexy arms.

Warm up treadmill 15 x 40sec sprints/20sec rest

Giant set of :

  • 20 x Plate front press
  • 10 x Decline pushups
  • 15 x DB Snow angels
  • 10-12 x Cable tri extn (rope)
  • 10-12 x Cable hammer bicep curl (rope)
  • 10-12 x Cable over head tricep extension (rope)
  • 10-12 x D/B Concentration curls
  • 20 x D/B squat jump

Repeat x 4 then round of with 15mins low cardio

Definition of HIIT + Workout

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Definition of HIIT courtesy of Wiki:

High-intensity interval training

From Wikipedia, the free encyclopedia

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.[1][2][3]

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.

Try this out for size

Warm up: 5 min skipping

  • Burpee/pushup 10
  • Reverse lunge kick 10 e/s
  • Weighted Plie’ Squat jump in/out 20
  • Woodchop 10 e/s
  • Chin up 10

Rest 1 min/repeat
Rounds for time
Warm down

 Image

HIIT – Stairs

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Stair workout

Find yourself a set of stairs (the more stairs the better!)

First 5 sets run up single stairs. So one step at a time.
Second 5 sets run up double stairs. So two steps at a time.
Take 30 seconds break

Perform 100 toe taps on the bottom stair
20 ‘reach up and down’ squat jumps
Run a fast as you can to the top
Jog back down (active rest)
Repeat x 5

Perform this sequence for the desired amount of time you need to complete your HIIT today :)

 

eat clean train mean get lean

Weekend workout: Pursuit of the outdoors!

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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
Get sweaty
Challenge yourself

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 burpees
  • 10 pushups
  • 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!

2 weeks to go! 2 weeks!!

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Ooooo yea! So close I can smell it. Or that may be my gym gear… gross :)

Whats turned into a lil weekend tradition is rounding up the girls for beach side torture.
Get those legs burnin!

Todays contestants Ana & Renee.

 

The workout

2 x circles of the beach soft & hard sand

15 min total soft sand sprints 1:10 work 0:50 rest

30 secs pull ups
30 secs ‘toddler tantrums’
30 secs crunches
30 secs skipping
30 secs rest
Repeat x 4

2 min plank

Stretches

Just for fun ;)

Photo cred: Renee Lang

3 weeks to go! The mental game

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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.

http://www.getnarked.net/forum/showthread.php?t=1861

Instead of my friends and family thinking I’ve turned into an anti-social hibernating bear….when actually Im this gypsy phoenix that runs amuck constantly. Its been a very life altering task!!

And this I found and thought was appropriate :)  3 weeks out!

Ready to rock’n roll baby!


4 weeks out! Strong body/Strong mind

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Strong body. Strong mind.

So much can be accomplished once you learn to harness your thoughts.

Rest is just as important as hard work.

Citrus is keeping my chicken sane.

Oh and roping friends in for sweaty sand sprints is just for fun! ;)