wreck it!

Farewell 2013, hello 2014!

What is in store this year? No idea, but it is going to be a good one!

Here is a little workout to get everything moving in the right direction…

The plan: 20 minutes HIIT. Four rounds of the following five muscle burning moves, 10 seconds rest between each exercise, 50 seconds of work (play… however you see it!):

  • Sandbag clean and press
  • Reverse push up
  • Sandbag dragon lunge
  • Medicine ball diamond pushups
  • 1-2-3-Sandbag sumo squat


untill we bleed

You know summer is over if it’s dark when you leave in the morning and when you return after the sun has set.

Bye bye summer days…

Still there are perks, like night running… is it me, or does it feel faster? Probably me… Still, it is fun to ninja around your neighborhood in stealth mode, surprising people as you slink by.

Didn’t hear me coming, did ya!?! … Oh, I see, headphones…

The plan: ninja stealth run. That means quite. I recommend not wearing full ninja gear.


my love

The plan: Warm up, grab your medicine ball, have a little fun! 20 minutes, 10 seconds rest, 50 work, 5 rounds of the following 4 exercises:

  • Medicine ball half burpee
  • Medicine ball push up
  • Medicine ball jump lunge and twist
  • Medicine ball alternating side plank knee tucks

my love…

dog house

… and we’re back!

I realised today, that this year I have climbed more in the great outdoors than stuck in a climbing gym. This is big, and I mean epic. I have never been able to say that before, and I say a lot of things.

Could be the totes-amaze weather, or the easier access to a car. Could just be that nothing compares to the feel of proper rock. I am still a total scaredy-cat, but that’s OK with me. A quick panic half way up is not unusual to make sure I am tied in properly, even if my knot has been checked, twice. In retrospect, I did get halfway up a route once to find I hadn’t tied in at all… We’ve all been there though… haven’t we? right?

I have, however, decided that roadside crags are not for me. Thank you, but no.

The plan: Super-set me today, hitting the legs and butt!… only in a good way… Warm up, not really a problem since it is about 30degs out there, then:

4 circuits of:

  • Deadlifts x 8
  • Single leg step up x8

Then, 4 circuits of:

  • Straight leg deadlifts x 8
  • Barbell bridges x 8


say my name

The plan: turn it up and do 4 rounds of the following 4 exercises for time:

  • 10 x medicine ball 180 degree jump burpees – holding a medicine ball, squat down and jump back into the plank on the ball. Jump back to a squat then jump up and around by 180 degrees. That’s one rep.
  • 10 x diving monkey push ups or normal push ups
  • 10 x medicine ball jump lunge and swings – holding a medicine ball in both hands get into the lunge position. Hold the ball above your head and do a jump lunge to switch legs. In this position, keeping your torso upright and tight with your arms straight,  bring the medicine ball down and across the outside of the leading leg, then reverse the move back up above your head. That’s one rep.
  • 10 x side plank knee tuck (each side) – get into the side plank position. Lift the upper leg off the ground and your upper arm stretched out pointing up. Now perform a knee tuck touching the elbow to your knee. That is one rep.



The plan: HIIT, short and snappy, your gonna love this! Today, three different sets of HIIT only 6 minutes each. For each set complete 6 rounds of the two exercises, 25 seconds per exercise with 5 seconds to get ready for the next (plenty of time!). All you need is a timer, kettle bell or sandbag, and a skipping rope!

First set:

  • High knees skipping
  • Single leg push ups, alternating legs

Second set:

  • Side plank hip raises, alternating sides
  • Sandbag swings

Third set:

  • Jump lunges
  • Single leg dead lifts, each round alternate the leg so you get a total of 3 rounds per leg

Enjoy the holiday weekend!

running up that hill


Train for what?

Train for a sport or for competition.

Train to be stronger, to be healthier, to look better, to feel better.

Train for the freedom to move, how, when, where you like.

Train for the fun of it, the joy, the exhilaration, the liberation.

Train for the challenge, for perfection, for movement and flow.

Train for the sheer love of it.

It’s not training.

It’s life.

The plan? guess!

master hunter

The plan: 16 minutes of HIIT. Four rounds, after you warm up, with 50 seconds work and 10 seconds rest between each exercise.

  • Barbell clean and press
  • 2 x Medicine ball plank jacks and medicine ball jump
  • Medicine ball jump lunge and twist
  • Side plank knee tucks, alternating side

Warm down, stretch, breath, relax…