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.

shush!

airplanes

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!

welcome to my world

Spring has started out on the cold side; maybe we can warm it up a bit?

The plan:20 minutes of HIIT. Warm up with some thing dynamic, get the heart pumping, limber up and work any tightness from your muscles. Complete 4 rounds of the following 5 exercise (set your timer for 10 seconds rest and 50 seconds work)

  • High knees skipping
  • Medicine ball Russian twists
  • Barbell clean and press
  • Plank side twists (with or without dumbbells)
  • Medicine ball half burpee

zooooom!

standing in the way of control

The plan: Treadmill sprints! mixing it up for time and speed! Basically, you can tailor this to your own desires, but my session today will look something like this (you will have to imagine the sweat, gasps for air and cursing):

  • Warm up
  • 1min @ 14.5km/h then 1 minute rest
  • 1 min @ 15.5km/h then 1 minute rest
  • 1 min @ 16km/h then 1 minute rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 30 sec @ 18.5km/h then 30 seconds rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 1 min @ 14km/h then 1 minute rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 30 sec @ 18.5km/h then 30 seconds rest
  • 30 sec @ 17.5km/h then 30 seconds rest
  • 1 min @ 16km/h then 1 minute rest
  • 1 min @ 15.5km/h then 1 minute rest
  • 1 min @ 14.5km/h then 1 minute rest

Ramp it up, or slow it down. I don’t usually put speeds up but I wasn’t sure how to describe it. Kinda like sprinting up and down a hill but not really?!?

Only 10 minutes of work in total, enjoy!

more than a feeling

The plan: 20 minutes of HIIT. Complete 4 rounds of these five exercises! 50 seconds working out, 10 seconds to catch your breath and move on. You are gonna love this!

  • Side plank dumb bell twist and press up
  • Medicine ball woodchops
  • High knees skipping
  • Medicine ball half burpee
  • Straight leg deadlift, use a barbell, sandbag, anvil, teenager, whatever you have to hand

Tell me you don’t have more than a feeling!

swoon

Just remember to fall in love, there’s nothing else… like you need reminding 😉

The plan: 8×1 minute sprints. If your on a mill, spice it up with some incline, why don’t ya! Speaking of love, don’t forget to warm up and cool down, show your bod’ you love it!

Be well today!