Tag Archives: Workout

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

Holiday workout!

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Its holiday time! Time to soak up the sun, shake off the working year and relax or twirl on the beach with friends :)

The crux is you’ve been working so hard for that beach bod and you don’t want to let all your efforts go to waste. “What can I do on holiday?” is a question I have been getting A LOT lately. So I thought Id put together a 35 minute workout that can be done 3 time per week to get the blood pumping and keep you in tip top condition in between sunning yourself by day and dancing by night.
Remember to enjoy your surroundings. Go for walks or runs wherever possible and keep active!

Enjoy! x

Equipment

  • Skipping rope or stairs
  • High bar or pull up worthy equal. Think kids playgrounds!

Warm up

  • 5 minutes easy jog getting the heart rate up gradually
  • 10 minutes skipping or stair work. Try have the least amount of breaks here. You want to bust a sweat!

Workout

In a circuit fashion follow this sequence

  • 20 Squats > Super set with 20 jump squats
  • 20 Lateral lunge with a twist (10 each side) > Super set with 20 split squat jumps
  • 10 Negative close grip pull ups > super set with 10 push ups
  • 20 suitcases
  • 1 minute plank
  • Either 100 stairs OR skips

Rest 1 min then repeat!  Do as many rounds as possible in 20 minutes

Suitcases: Lying flat on your back contract your core bringing your torso and bent legs up into a ‘V’ position. Roll 1 vertebrae at a time back down to the starting position. Use the timing 1:3

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The low down on Jonas Spricigo

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Jonas and I used to work together many moons ago in Auckland, New Zealand.
I always remember his training style as new, inventive, pushing the boundaries but most importantly to have fun whilst you’re at it. ** cue a big cheeky grin!**
Since then his training style has evolved even further. So I ask the man on inspiration, mantra and way of life as Jonas.
  • What is your title and place in the fitness world?
    Surfer. Crossfitter. Fitness, health and wellbeing coach
  •  What is your personal mantra?
    Smile and tell myself I’m a warrior!
  • What inspires me..
    Personally what inspires me to keep up and going is the desire  to improve  my fitness and skills. It also helps build up my will and confidence.
  •  Work out & meal of the week?
    This week I’m focusing on strength.  Dead lift has been my babe this week. Heavy and short.
    My call for meal is rump steak with stir fry veggies….yummy.
  •  What are you working on at the moment?
    I’m working right now in my goal setting. A big goal is nothing more than many small goals accomplished.
    So work on 7 days and a 1 month goal. Working towards the main one. This is my coaching this month.
            I like to live intense. Have that feeling that you are living each moment to
            the fullness and always try to enjoy and have fun it does not matter what or where I am.
              
 
 
           Traveling and surfing keep me fresh for the reason you are always taking
           yourself out of your comfort zone which means it challenge you to be yourself
           and be your best .This make me feel alive!