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!

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Stories of 2019 #22: Week in Workouts

Exercise is a big part of my life. It always has been. From a teenager I was in a competitive gymnastics squad and then at this time I started to go to the gym. More for fun with my friends Jessamyn and Mollie but nevertheless we still went. Since then I have always gone to the gym. The only time I did not go to the gym was the time between finishing my A-Levels and starting university (probably because I found alcohol and going-out far too much fun). From university to now I have been a consistent gym goer (which is good for seeing results… as the saying goes consistency is key) but I have also tried my hand at running, yoga and now boxing.

Now I am home in Hertfordshire and settled back in, I have gone back to the gym and really enjoying it. The gym I am signed up to (Renegade) is probably the best gym I have been too. The classes are mixed and really push you. We run, lift weights, row and do pull-ups – stuff I would not do if I was on my own.

I really enjoying exercising so I tend to aim to between 4-5 times a week but I also listen to my body and if I have little energy or I feel my body cannot work-out or more importantly I am off out with friends or family instead, I will include another rest day.

Anyway, here is a typical week of work outs!

Monday // Cardio (6-7pm). Start the week off with a burn to blow away the cobwebs of the weekend. This class is a mix. Sometimes it will be a non-stop circuit with bodyweight or sometimes it will be heavier weights with cardio included. For example a class we did last week…

10 barbell deadlifts / 10 burpees / 500 meter run outside – x 5

20 seconds kettle bell swings / 10 seconds off / 20 seconds push-ups – x6

Tuesday // Weights (6-6:45pm). Build them muscles! Adding weights into your work-out routine has many benefits. And if you fear the ‘bulk’, weight training really will not make you bulky. It adds such a different element to a work-out and also is a great way to burn fat also and you will begin to develop muscle tone. The weight classes at Renegade at short, often consisting of only 4-5 exercises but you always wake up the next day feeling it! An example weight class is…

Strict overhead press 5 x 5 / 12 twisting lateral raises x 4 / 12 a-frame push ups x 4 / 1 minute straight arm plank x 4

Wednesday // Rest day. Just as important as getting a work-out in!

Thursday // Cardio (6-7pm). Same as Mondays class. Another example of the cardio class is…

200 meter run / 20 bodyweight squats / 10 push-ups – x 4

400 meter run / 10 calorie row – x 3

800 meter run / 30 kettle bell swings / 20 kettle bell snatches / 10 goblet squats – x 2

Friday // Weights (5:45-6:30pm). Again, same as a Tuesday class. More weights to finish off the working week. However, sometimes I do go to the morning class, depending what I am doing in the evening, and that is a cardio class but more often than not I am at the evening session. An example work-out includes…

12 chest press / 12 push ups / 20 tricep dips – x 4

24 bicep curls 6 half, 6 half, 6 full – x 4

Saturday // Squat Saturday (8:30-9:30). A bright and breezy 8:30am class! When my alarm goes at 7am, it is often a battle in my head as to whether to go or not. But once I am up and out, it is fine. I must admit I am excited for lighter mornings. As the class goes, it is in the name. It is based around squats and focused on your legs and glutes. We normally start off with barbell back squats, starting of with lighter weights and increased reps then as you build the weight, you decrease the rep. This is followed by lunges, step-ups, leg press, goblet squats and many more leg burning moves! You are normally left leaving with jelly legs. Example squat Saturday…

20, 15, 10, 5, 3 Barbell back squats / 12 step-ups x 3 / 10 leg extensions x 3 holding last rep for as long as possible / 12 leg press machines x 3 on last set drop set and do 20 reps / 15 wall balls x 2 / x 2 wall sits

Sunday // Boxing (10-11:30am). For two weeks now I have been going to the ladies boxing class at my gym. I am really enjoying it so far! The class starts off with some running and stretching to warm up, followed by a conditioning circuit to help build our muscles to help build our skills. The rest of the session is practicing on the bags (my favourite part) and then sparring in the ring. Daunting but we only do 1 minute at a time (thank god for me at the moment). Boxing is so different to something I have done before and does not even feel like I am doing a work-out.

I have also upped my cardio by trying my hand at outdoors running again. I did my first run yesterday and while it was only a small 20 minute run, I loved it! So keep your eyes out for any running updates.

If you want to know more about what I do health and fitness wise, comment below!

Stories of #18,19 and 20…oops: January Photo Diary

I am rounding off this week, with a week in pictures. I have been snap happy lately, especially when I am out walking. The blue skies and winter sunshine just makes for the perfect photo. So, from everything from the food I have eaten, selfies with dogs and a day in London – here is my week in pictures.