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!

Friday, 7 December 2012

Indigo power-tower

Hi, there!

First of all I want to let you know, why haven't I been posting for a few days. I'm currently working at a christmass stall and am freezing outside for 6 or more hours straight. It's pretty exhausting, let me tell you, but nevertheless it brings money. :) Today I have a day off and time to do Tati's lower body routine. Here it is:

# 1

1. Diagonal Squat & Knee Up – Right Leg – 15 reps
2. Double Sliding Lunges – Right Leg – 10 reps
3. Diagonal Squat & Knee Up – Left Leg – 15 reps
4. Double Sliding Lunges – Left Leg – 10 reps
Didn't use any weight for it and 5 rounds of it still took me 25:24 min.

# 2

1. Triple One Leg Jump Up & Triple Kick Back – Right Leg – 10 reps
2. Triple One Leg Jump Up & Triple Kick Back – Left Leg – 10 reps
I completed 2 rounds in 14:19 min with beginner modifications (took out jump).

# 3 1 round 1 min interval, repeat three times
Iso Squat Side Bends
After all that I was supposed to do a little "bonus", but I must tell you that I felt really destroyed after previous two parts, so I decided to pass the third part and move onto stretching.

I'm really glad I did it, although I know my form sucks at times (when I'm really tired), but practice makes perfect, right? ;)
Have a great weekend, everyone!

Sunday, 2 December 2012

The strength beast

Hello there! :)

Ohh, this one gave me such shoulder pains! Though it is Sunday, I found an opportunity to work out, clean my appartment and study for my really fast approaching fitness trainer licence exam. :) I'm SO happy it's finally comming true, the first step towards my ambitions to become some sort of "lifestyle coach". Oh, well, 'till then it's still quite a long way to go in terms of gaining knowledge and personal growth. But this is another story, I'm here to "report" my scores and provide you with the link to the site and workout breakdown. Let's do it!

This is an upper body workout and as you'll see I couldn't finish it. I still did my best:

1. Inward Palm One Leg Diagonal Push-Up – 50 reps (7:35 min)
2. 8 Crab Kicks & 8 Crab Grab Combo & Walk Over – 10 reps (4:51 min)
3. Pike-Ups & Split Star – 25 reps (1:58 min)
4. Double Bear Push-Ups – 50 reps (8:52 min; I did last 20 reps off of my knees)
5. Pike-Ups & Split Star – 25 reps (1:56 min)
6. Two Way Pull-Ups – 20 reps (couldn't do them)
7. Two Way Bicycle – 50 reps (0:38 min)
8. Two Way Pull-Ups – 20 reps (didn't do them)

Well, maybe I could push myself through those 40 reps of pull ups, but my shoulders and triceps were so sore that I decided to call it a day. I've never seen my triceps standing out that much, it felt really got and firm. I thought it might be badly inflamed, so I stopped and had some stretching afterwards. It felt really good and it's OK now. For now. :)

Another thing: it started snowing here in Slovenia. I don't know about you, but I hate snow and winter. It's allways cold, wet and dark. On the brighter side, it helps normalising the amount of insects that bother me during hot days. ;) Well, I suppose we should just take it as it is and make something good out of it. For me it will be endless hours of cuddling with my boyfriend in our small warm appartment. :) Hope you start your week full of energy and creative energy! :)