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

Zooooom!

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

Sweet!

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!

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…

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!

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!

only love…

The plan: back on the HIIT today. Only 18 minutes, mind… yeah, 18 intense minutes! 10 seconds to dash to the next exercise or slurp up some water, 50 seconds to see what you can do. Complete three rounds of these six exercises:

  • High knees skipping
  • Bicep curls
  •  Deadlift clean and press
  • Medicine ball oblique wall throw, change sides every 5 reps
  • Tricep dips
  • Plank it, anyway you like

Be well, and have a good weekend!

kids

The plan: Today we are back on the HIIT! 18 minutes at the highest height of intensity! Set your timers/watches/clock or sun to 10 seconds rest 50 work for 18 rounds and complete 3 rounds of the following 6 exercises… try it… it’s fun!

  • Medicine ball jump lunges
  • Plank
  • High knees skipping
  • Press ups
  • Squat and dumbbell, kettle bell, barbell, any bell press
  • Medicine ball oblique wall throw and catch

Watch out for the monsters!