Thursday, 24 January 2013

Farewell and good-bye for a while


I haven't been posting for a while, because I was sick and wasn't working out. Now that I feel better I started with Zuzana's ZWOW #51 and got my tibialis anterior inflamed. So that's it for a while, no jumping around, only Tati's proper form workouts and light cardio (walking, eliptic machine and bike).

A few days ago I joined one of fit challenges that runs in my country for the third time now and I'm writing my food and exercise diary there. This is why I'm "abandoning" this one for a while (3-4months). Beside that I have to get my life in order (change job, move and start focusing on kick-starting my fitness career and planning on going abroad). It will all come together in the following months, so I will focus my energy there. I cannot explain how happy I am about all that is to come, because it feels like I'm finally making a big step in my life and that it's absolutely worth it. :)

I will, however make some random posts, when I'll feel like writing and sharing stuff. Untill then ... :)))

Tuesday, 8 January 2013

ZWOW #50 & Abs of iron

First, I'd like to appologise for slacking on my blogposts to all of you who follow it (if I managed to keep the few of you who actually followed it). ;) I'm posting two workouts that I did recently (on separate days). The first one's Zuzana's latest nr. 50 and the second is one of Tatianna's older full body routines. Here are the workout's breakdowns:

ZWOW #50 - did it on January 6th

1. chair high knees - 10 reps
2. chair step up side kick - 10 reps
3. plank step over - 10 reps
4. chair hops - 10 reps
5. side step up burpee - 10 reps
Completed 5 rounds in 23:29 min. It was absolutely great workout and since I started doing Tati's strength split routines, I felt much stronger with Zuzana's routines (my cardio level is a bit down now, but that's OK, it's nothing I couldn't change).

Abs of iron

1. back lunge & medicine ball chop - 15 reps per side
2. side jump push up - 10 reps
3. front squat chop - 20 reps
4. push ups on medicine ball - 6 reps
5. inward ball pass - 10 reps
Completed 4 rounds in 30:30 min using 2 kg weight. I don't have a medicine ball, so I did diamond push ups instead. I really enjoyed this one, went really fast and left me surprised that it took me that long. However, I feel great! :) And now for a well deserved shower. ;)

Wednesday, 2 January 2013

ZWOW #49 and happy 2013!

Happy 2013 everyone! I wish you all the best in the comming year, let your ambitions be realistically high, your dreams without borders and optimism every step of the way you choose. Make the best possible choces, be content with what you've achieved so far, don't be afraid to challenge yourself and be kind to yourself and your loved ones. I wish you lots of love and wonderful moments. :)

Now onto the first workout after a week's break - 365 rep Zuzka killer! :)

20 kettlebell swings (R)
10 Competition Burpees
20 kettlebell swings (L)
10 Competition Burpees
20 Reptile Push Ups
10 Competition Burpees
20 Side Crunch (R)
10 Competition Burpees
20 Side Crunch (L)
10 Competition Burpess
20 Strict Mountain Climbers
10 Competition Burpees
20 Dragon Backward Lunge Alternating legs with Dumbbells
10 Competition Burpees
20 Side to side weighted Squat
10 Competition Burpees
20 Knee Hugs
10 Competition Burpees
20 Spider
10 Competition Burpees
20 Lunge Press with Dumbbells (L)
10 Competition Burpees
20 Lunge Press with Dumbbells (R)
10 Competition Burpees
5 Jump Squats

Phew! It took me 34:01 min with 2 x 4,5 kg dumbbells. I started having difficult times after the first half of the workout (from dragon lunges on). It was challenging and I'm glad I didn't give in. Such a great way to start this year! :)

Hugs and best wishes to all! :)

Friday, 21 December 2012

ZWOW #48

I literally wanted to do a Zuzana workout today. Somehow I longed her routines, so I did the most recent one she put together. Here's the workout breakdown and my scores:

12 min AMRAP
1. jump squats with dumbbells - 10 reps
2. brerakdance push ups - 10 reps
3. jump squats with dumbbells - 10 reps
4. leg & butt lifts - 10 reps
I used 2 x 2 kg weights for jump squats and managed to complete 4 full rounds and 9 breakdance push ups. I decided to finish the fifth round and alltogether it took me 12:58 min.

I must admit that I didn't pay as much attention to the form (mostly with breakdance push ups) as with Tatianna's workouts, but went rather for speed - how hard I can push myself. I'm glad I did it, it was quite a long time since I tried something similar.

Yesterday I went to "my" gym (where I work) and did a classic beginner workout with some extras I wanted to do and 25 min cardio at the end. Let me say I'm not used to that kind of training and it was quite a challenge to perform some exercises - shoulder press on a machine for example. After more than an hour and a half of training I was pooped. Went home and then to work. What a day that was! :)

Monday, 17 December 2012

Mind in solitude

Toodayyyyy I decided on an upper body workout (ohh, was it HARD!), this time I managed it without modifications (due to lack of proper equipment I had to do an easier version of dips, but that's it). Here's the workout breakdown:

3 rounds 7 min/1:20 min intervals
1. Spiderman push up (2 reps per side) & back lifts (6 reps) - 8
2. Leg lifts - 14
3. Dips (3 reps) & crawl, drop down & power up - 12
4. Leg lifts - 20
5. Diagonal dive bomber (4 reps) & crab (6 reps) - 6 + 2 dive bombers
6. Leg lifts - 21

Like I said I had to do dips off of a chair (because they are not sturdy enough to perform regular dips between 2 chairs), but was surprised, how hard it was to me still. Another good one! And it looks a lot easier than it really is.

I started working at a chocolate shop! :))) It's funny to think that at the same time I successfully finished my fitness coach studies and got my license, finally! YEEEEESSSSS!!! :D I'm so happy I could fly! ;) As a result I intend to change the content of this blog, only a bit. I'm thinking of incorporating some useful information for those who train at home - about proper posture and what you should be paying attention to and why. How does that sound? I'll think about it and after the New Year I (we all somehow) start fresh.
Have a wonderful start of the week! :)

Thursday, 13 December 2012

Strong confidence


This is Tati's most recend lower body workout and it kicked my butt, even though I did a beginner's version of it. When it comes to split training, I'm still a beginner, so I'll be doing beginner modifications for a while, just for my body to adjust to this ind of training. I feel like slowly I'm getting there ... :)

Here's the workout breakdown and my scores:
# 1
1. Iso-Warrior Back Lunge & Overhead Press – 14 reps (Right Leg)
2. Split Jump Lunge – 14 reps (Right Leg)
3. Iso-Warrior Back Lunge & Overhead Press – 14 reps (Left Leg)
4. Split Jump Lunge – 14 reps (Left Leg)
5. Weighted Side Lunge Step – 30 reps
I didn't use any weight and I'm glad I didn't - I'll be able to walk normally. :) It took me 20:12 min to complete 4 rounds of it.

# 2
5 rounds 25/25 intervals
1. Iso Squat Hold
2. Weighted Squat
Again I didn't use weight for squats and I still had to take breaks during iso holds.

Alltogether it took me approximately 24:22 min (if I calculated it right). And now for some stretching and shower! :)

Tuesday, 11 December 2012

Perfect form perfect speed


Well, I'm not regular with my workouts and blog posts because of my unsteady schedule right now. I'm helping with opening a new store and every day is a gamble between if, when and how to work. It's a mess right now, but hopefully soon things will work out. This is why my fitness level dropped again. Since I've started split routines I noticed that I'm much more exhausted after each routine and I have to take quite a few days off to fully recover. I might start doing shorter full body routines again, just to adjust my body to increased effort and then gradually start doing split routines.

Anyway, here's another Tati's split one - upper body torture.
1. Elevated One Leg Push-Ups – 4 reps
2. Unassisted Regular Grip Pull-Ups – 2 reps (all chair assisted)
3. Inward Palm One Leg Push-Off – 4 reps
4. Dive Bomber & Shoulder Press – 4 reps
There were 15 rounds of it, but I only managed 10 and after round 6 I had to go down on my knees. I just couldn't do it anymore. I took me an awful long time - 30:26 min. However, I'm still glad I broke out of my non-working out shell and did it. I feel good now. :)

Have a nice day!