Stories of 2019 #50: Week in Workouts 3

This week has been a great week for working out! They have been hard, sweaty and I definitely can tell that I have been pushing myself that bit further. I must admit, I do go a little easier in fear I cannot do it. But something has changed in me. I am on it! Feeling strong and have kept on track with the food side of things also, which is mainly what I struggle with.

Lets get to it then.

Monday

PM – The shake off the weekend cardio class. This workout only really would work in a group as you each do one thing and carry on the other moves until the whole group has each done that move.

Round 1 / each person in the group does 20 burpees / whilst each person takes turns to do their burpees the rest of the group do 10 wall balls / 10 star jumps / 10 lunges

Round 2 / same concept with only 15 burpees / 10 kettlebell swings / 10 jump squats / 10 tuck jumps

Round 3 / 10 burpees / 10 kettlebell snatch / 10 tricep dips / 10 push ups

Tuesday

AM – I actually had a personal training session on Tuesday, which was fun, with Sam from Renegade gym, as I just feel like I need some extra guidance on how to achieve my goals.

Barbell strict overhead press 5 x 10 (30kg) / Cable overhead press 21, 18, 15, 12 with a-frame press ups in between each rep for 10 / Cable overhead press dropset for as many reps as possible x 3 / Lateral raise 3 x 12 (5kg)

Wednesday

AM – Burn baby, burn! And, did this burn. I still have an achey neck now from the amount of wall balls…

Bench chest press 5 x 5 (42.5kg) / 150 calorie row taking turns in pairs (if doing workout on your own, you could just do 75 calories) / 150 wall balls (6kg ball I used) and then every time you pause or put the ball on the floor you have to do a 200 meter run (!!)

I managed 75 wall balls in a row, which left me feeling very dizzy lol. Then did the rest in 2 goes. So, overall, I ran three times.

Thursday

PM – Again this class was based on a group but you could just use this as a circuit. Similar layout to Mondays class with the time it takes for one person to do their exercise, you keep going with your exercise until they are done.

300 meter row (timer for rest of group) / butterfly sit-ups / kettlebell USA swings (overhead) / dumbbell thrusters / do this circuit three times

120 calories row race / we did this between four people.

Friday

PM – In all honesty, lacking motivation on this day, this was not my best workout of the week.

Barbell bent over rows 12/10/6/3 (increasing weight, 45kg for me) / hammer curls 12 x 3 (7kg) / banded bicep curls 3 x 20 (me and sammy basically did half of these…)

Saturday

AM – My favourite class of the week – squat Saturdays. I love this class because George, who runs it, is also pushing you to try that little bit harder and it is jam packed full of exercises. Safe to say, my legs hurt today!

Wall balls followed by jump squats 12 x 3 / barbell back squats 10/8/6/3/1 (I hit a PB and managed 105kg 1 rep max) / back squat drop set 12/18 (I did 80kg then 60kg) / leg extension 3 x 15 with goblet squats (20kg) 3 x 15 / leg press 3 x 6-10 (however, me and Heather, tried 2 reps are 300kg! And smashed it) / weighted walking lunges 2 x 2 lengths with still leg deadlifts 2 x 12 (dead by this point, I did 6kg with the lunges and 40kg with the deadlifts)

Sunday

Finally, giving myself a rest day!

Totally have the gym bug at the moment and I am absolutely loving each and every workout. Even when I am not really putting 110% into my workouts (aka, Friday), I still went and felt so much better for going and at least putting in 80% effort!

Stories of 2019 #47: Week in Workouts 2

My week in workouts! I am thinking of making this a regular Sunday blog post and trying to incorporate more health and fitness into Stories of Adventure, as it is a big passion of mine and something, at the moment, I am doing regularly. Let me know what you think or whether you prefer to see more travel related posts?

This week I have worked out 6 times. Six times a week tends to be what I am doing at the moment, however, I did do a double session on Monday. So, I have technically only been to the gym 5 times, which has been quiet nice to have 2 days off.

It has been a tough week of workouts and I am starting to see more definition in my abdominal muscles but over the next 6 weeks I am really trying to lean out, as I do feel I have put on some extra fat in certain areas, ready to go to Seville in April. I am calling it #6weekstoseville – my new mini series – and I am planning to show/track my workouts, how I feel and food!

Less of me rambling and on to the week in workouts…

Monday

AM – upper body / pull-ups 3 x AMRAP / barbell bent over rows 4 x 10 / cable lateral pull 4 x 12 / rows / 4 x 12 / lateral raises 4 x 8 (heavy I use 6kg) drop set straight away and do 4 x 15 (light weight I used 4kg) / bicep curls 3 x 15 / tricep dips 3 x 15

PM – cardio / 5 x 10 calorie watt bike (horrific, actually thought I was going to throw up) / 200 meter run followed by kettle swings 30 reps x 5 (together)

Tuesday

PM – Iron class / pull-ups 5 x 5 / handstand push-up 5 x 5 (amazed I could actually do these against the wall) / floor chest press 4 x 8 / deficit push-up 4 x 12 / renegade rows 3 x 10

Wednesday

AM – Blitz class / round 1 x 3 / 400 meter row / 15 deadlift (40kg) / 15 burpees / 15 push-ups / round 2 x 3 / 15 calorie watt bike / 15 overhead press (20kg) / 15 jump squats / 15 wall balls (6kg)

Thursday – rest day!

Friday

PM – Did my own upper-body work out inspired by NaturallyStephanie / cable chest press 3 x 15 / incline dumbbell flies 3 x 15 (6kg) / incline chest press 3 x 15 (12.5kg) / round 1 x 5 / 10 overhead press / 20 kettlebell squats / 20 upright row / 15 press up / round 2 x 3 / 8 hanging leg raises / 10 cable oblique twists / 10 cable chest press

Saturday

AM – Squat Saturdays (my favourite class of the week) / wall balls 3 x 15 (in pairs, whilst partner doing wall balls you do body weight squats) / squats 5, 5, 3, 1 (increasing weight – I hit another PB of 100kg!!) / 20 x 3 cable goblet squats / 12 x 3 leg press / 12 x 3 split leg squat (12.5kg each side) / 12 x 3 leg extension… legs are sore today!

Sunday – Rest day! Not planned but we had been out Saturday night and I missed the 9am class… oops. I did go for a walk though and battling the gale force winds was a workout within itself!

Squat Saturday Class // 09.03.2019

Stories of 2019 #44: Monday Rituals

Monday. Another week has passed and a new one has begun, all set for new goals!

I have started my Monday with fresh bed sheets, a good gym session, and a complete clean-out. Very productive morning I think, for now sitting down at 1pm to write this blog post.

Personally, Monday is my favourite day of the week. I love the weekend but more often than not I find myself on a Sunday night feeling rubbish (normally about what I have eaten) and slightly bored. Followed up by an early night, Monday comes around and you are full of energy – ready to take on the fresh week.

Maybe because I do not currently have a full-time job is the reason why I love a Monday because I do not get the dreaded back to work feeling but even within a full-time job there are ways to improve your Monday.

My Monday rituals;

Change my bed sheets – This little thing can leave you looking forward to getting home and snuggling down surrounded by sweet smelling sheets! A pain at the time, who knew it was such a work-out to fight your duvet into its cover. Nevertheless, I am excited already now I’ve tackled the actual chore of changing the sheets.

Make a yummy breakfast – Pretty much every day, including Saturday and Sunday, I have 40g porridge oats, 10g vegan protein powder, banana, and 10g peanut butter. I am literally obsessed and as sad as it sounds, look forward to breakfast every night before I go to bed…

Write my aims for the week – Just a few things that you would like the week to achieve. Whether that is sticking to healthier meals, go to the gym, see a family member or take time for yourself – write it down and make it happen. This week for me my aims are to apply for jobs (as per) and get back to my blogging.

And be sure, not to forget the previous week. Last week was pretty busy for me with lots of shifts at work and gym sessions in the evening, for the more mundane aspects. But, I also became obsessed with coconut lattes, celebrated my mums birthday, cooked an amazing pie, saw various family members, ate baklava whilst sitting in the gym carpark (all about balance right) and had a lovely hour-long phone call with my bestie. I am so grateful for all the experiences, even if they were not big, life-changing things. They made me happy.

The week ahead is full of more plans with Shrove Tuesday being tomorrow, I and my mum are planning to go out for a coffee. I am on dog duty on Wednesday, Thursday I am meeting up with my cousin and her little one, Friday I am a double shift at the bakery and pub and Saturday I am off out on the town to celebrate my mum’s birthday! And who knows what else will be in between!

So, love Mondays and be excited for what life is bringing you this week.

Do you love Mondays? Or, am I the only strange one?!

Stories of 2019 #26: Week in Workouts 1

For those needing a new workout or fancy shaking their gym routine up a little bit here is what I did in workouts this week…

P.S. some of these are an absolute KILLER!

Monday (cardio – do this workout with a partner and whilst they are running, you do the other exercise until they are finished)

400 meter run x mountain climbers / 400 meter run x burpees / 400 meter run x wall balls (I did 6kg) / 400 meter run x leg raises / 400 meter run x russion twists (I used an 8kg kettlebell)

1 minute plank x 10 push ups – repeat 3 times

Tuesday (Iron class, focusing on heavy weights)

Barbell chest press on floor 5 x 10 / body weight rows 5 x 12 (super set so do one after the other with no pause)

Kettle bell push press 3 x 8 per arm / kettle bell single-arm row 3 x 8 per arm (super set this again)

Plated push ups 3 x 10 (weighted plate on your back)

Wednesday (Rest day. Woooo!)

Thursday (Cardio class again. This one was especially hard so good luck ha ha. I struggled!)

400 meter run / 50 (yes, I repeat 50) jump squats – have 8 minutes to complete twice

400 meter run / 15 burpees / 300 meter row – have 10 minutes to complete twice

800 meter run / 10 pull-ups – have 12 minutes to complete twice

Friday (Weighted, Olympic lifting session)

Floor to overhead press with barbell 5 x 5

Hanging clean and press 4 x 4

EMOM (each minute, on the minute)… minute 1: 10 kettlebell swings on left arm / minute 2: 10 kettle bell catches on left / minute 3: kettle bell swings on right arm / minute 4: 10 kettle bell snatches on right / minute 5: rest / REPEAT TWICE

Saturday (My fav – squat Saturday)

Wall balls (6kg ball) 3 x 15 / back squats (I went up to 95kg, my personal best) increase weight as descrease reps for 10,10,3,3,3 / barbell hip thrusters 3 x 10 / leg extensions 3 x 12 / leg press 3 x 20 (10 wide, 10 narrow)

Sunday… I was going to go but a late night at work meant I did not make the class. But, oh well, I am off to the airport so no time now to try and get my bikini bod!