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
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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!

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!