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!

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!

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!