Fitgirl: Group Cycling * 2

I had to sub 2 cycling classes this week, I very rarely have to instruct group cycling, thank goodness!!  I find it to be a very taxing work out, but I think the participants enjoyed them :-)

Class # 1 - 20:10 Cycling

Warm up

Work out: 20 seconds work to 10 seconds recovery * 8 sets for each drill

Sprints @ base; rpm 110-120

1 minute recovery (i.e. standing jog)

Sprints @ base + 2 gears; 110-120 rpm

1 min recovery

3.      Sprints @ base + 4 gears; 110 rpm

1 min recovery

4.       Seated Climb @ base + 6 gears; 90 rpm

1 min recovery

5.       Standing Climb @ base + 8 gears; > 60 rpm

1 min recovery

6.       Standing Climb @ base + 10 gears; > 60 rpm

1 min recovery

7.       No bounce legs @ base + 4-6 gears; rpm: whatever participant chooses

·         If participant has bad knees, just do standing jog

·         Make sure participants hips are hinged

1 min recovery

8.       “Chantel Says” variety @ various gears/speeds

Cooldown

Class # 2 - 1 Minute Add On’s

Warm up

Work out: 1 minute drill A, recovery; 1 minute drill A & drill B, recovery, and so on.

1.       1. Seated Sprint @ base + 2-4 gears; 110-120 rpm

Recover

2.       Seated Sprint

2. Seated Climb @ base + 6-8 gears; 60-80 rpm

Recover

3.       Seated Sprint

Seated Climb

3. Standing Climb @ base + 8-10 gears 60-80 rpm

Recover

4.       Seated Sprint

Seated Climb

Standing Climb

4. Standing Speed @ base + 4-6 gears; 80-100 rpm

Recover

5.       Seated Sprint

Seated Climb

Standing Climb

Standing Speed

5. No bounce @ base + 4-6 gears; whatever rpm participant chooses

Recover

6.       Seated Sprint

Seated Climb

Standing Climb

Standing Speed

No bounce

6. Jumps @ base + 4-6 gears; up and down, whatever rpm

 No bounce

6.       Seated Sprint

Seated Climb

Standing Climb

Standing Speed

No bounce

Cool down

I was pooped!

Fitgirl: Intense Interval's

Cory did this morning's work out, it's pretty funny because he definitely has a reputation of being a tough instructor.  The moans from the participants when he walked in the room gave this away! lol

Cory always starts his work outs with the agility ladder for the warm up.

Then we started the work out.  Two 1 minute drills back to back * 2 sets.

1. Squat High Pull http://www.youtube.com/watch?v=YkYJxDbPln0 12 lbs dumbbells
2. Heisman Hops http://www.youtube.com/watch?v=Agz7yb7hheI

1. Plyometric Push ups (I had to do this from my knees)
2. 1 legged Squat with Jump to switch legs

1. Airplane stance (on one leg, hinge forward at hips) & lift frontal shoulder raise with dumbbell 10lbs.
2. Jump Rope

1. Pistol Squat with Jump at the top   http://www.youtube.com/watch?v=M3zbtsZ1zbw  (I always say that Cory does this move to show off, because I totally cannot do it.  My heel that should be off the floor stays on the floor for the squat lol)
2. Burpee

1. V or Downward Dog Pushup
2. Mountain Climbers

1. Supine Hip Extension with one leg up   http://www.youtube.com/watch?v=IQg2qZaKU6U
2. V sit with flutter kicks

Stretch & done!!  Happy Easter everyone :-)

Fitgirl: Gymnasium Workout with Hilarie

Hilarie & I did a work out on Thursday in the gymnasium.  We used an agility ladder for the warm up & jump rope, Resistant Band & 10 lbs medicine balls for the work out.

On one side of the gymnasium we would do a drill, and then go to the other side for another drill, here's what it looked like:

A.  Medicine Squat reach down & up: 20 reps
B.  Run to other side
C.  Jump Rope: 1 minute
D.  Run to the other side
Repeat

A.  Medicine Ball Jumping Jack Legs: 1 minute
B.  Walking Lunges with Core Twist with Medicine Ball to the other side
C.  Mountain Climbers: 1 minute
D.  Walking Lunges to other side
Repeat

A.  Medicine Ball Burpees: 1 minute; Put ball down on floor, hands on ball, jump feet back, jump feet in & stand up to a jump
B.  Run to other side
C.  Jump Rope: 1 minute
D.  Run back
Repeat

A.  Side lunge with Medicine Ball Biceps: 20 reps
B.  Run to other side
C.  Jump Squats: 20 reps
D.  Run back
Repeat

Then we did some side shuffles with medicine ball passes to each other.  Out and back ~ 4 times
We put the resistance band around our waist while the other person held on and resisted as we tried to run across the gym.  Out & back ~ 4 times
We then repeated these 2 drills.

Fitgirl: TRX sessions 10 & 11 / 12

Getting behind on my work outs :-P  Here are Tuesday & Thursday's  classes, only one more left this Tuesday & then we start a TRX & Kettlebell Fusion (Beginner) Class.  It is only 4 classes in length though, I have way too much going on in May to commit to more than that.

TRX # 10: BOSU Combo class...this is one of my favourite combinations!

1.    45 seconds of each * 3 sets

• TRX Squat standing on BOSU
• Step off BOSU: Rows
• TRX Jump Squats, jumping on BOSU

2.    45 seconds * 4 sets

• Standing on BOSU, step back lunge; Option: do not put leg down when stepping back
• T deltoids
• Leaning forward high knee run: TRX is under armpits, hands tucked in close to core, lean forward and drive knees up

3.    20 seconds work: 15 seconds recover * 2

• TRX pushup with hands on BOSU
• TRX pike with hands on BOSU
• TRX Atomic pushup with hands on BOSU
• After doing 2 sets of these we did 1 more set with no BOSU

4.   45 seconds * 3

• Lateral Squat hops over BOSU
• TRX Hug: http://www.youtube.com/watch?v=62FwRYyyz2A
• BOSU Burpee (no TRX)

TRX # 11: need 1 dumbbell

1.    45 seconds * 3 sets

• TRX Full Body Extension http://www.youtube.com/watch?v=LmQ8Uv6atuA
• TRX Chest press with one leg
• Jump Rope

2.    45 seconds * 4 sets

• TRX Balance Side Lunge with 1 arm Dumbbell overhead press
• 1 Arm Row
• Jump Rope

3.    45 seconds * 2 sets

• TRX Lunge Back with knee lift in front (can add jump); 45 seconds each leg
• TRX Triceps
• Jump Rope

4.    45 seconds * 2 sets

• TRX Standing Ab Roll Outs
• TRX Biceps
• Jump Rope

Fitgirl: Adrenaline Session 3

I am actually really enjoying our work out's at Adrenaline Personal Training Studio with Aimee!  They are drills that I would never do typically, so it has been a real challenge :-)

On Monday we did:

• Yolk Walks: I did over 200 lbs http://www.youtube.com/watch?v=eKKtP3ysi8s
• Sandbag Squats: did 85 lbs. * 2 (1 min) http://www.youtube.com/watch?v=gq7AXhg3xWM
• We went over proper powerlifting squat form with a barbell
• 10 reps Ab roller : 1 min Elliptical (hard & fast)  * 2
• Ropes
• and Weighted Plank (Aimee put a weight plate on our backs)

We have signed up for another session this coming Monday.  We have proposed a cheaper rate for buying multiple sessions, crossing our fingers!  Monday's session will hopefully be outside with tire flips, etc.

Fitgirl: Jillian Michael's Shred It with Weights Level 2

Finally getting to the second level of Jillian's DVD.

The warm up included:

• KB Figure 8 Squat   http://www.youtube.com/watch?v=bAlHvT1tH5Y
• KB Jack Press: jumping jack legs with a kb press overhead
• Combo move: Squat, put KB down but keep hand on it, step back a leg into lunge, step back in and repeat; alternating each side
• Frankstein Walks: With a straight leg kick it up and reach down with opposite hand to foot; alternating
• Squat & stand up to Y position arms

The work out:  I think it was 45 seconds each * 2 sets

1. Holding KB Roll ups (really hard; I think it would be easier with a heavier weight) http://www.youtube.com/watch?v=Lkc_MODL45Q
2. KB Split Jerk (option: step back lunge with KB overhead press)             http://www.youtube.com/watch?v=NbIhpBWchcI
3. KB Halo with balancing on one leg    http://www.youtube.com/watch?v=hhPKoas303A

Transition Move: Cheerleader Jump holding KB (standing shoulder width apart, jump both legs up while abducting/adducting the legs

1. KB Plank Row with Rotation http://www.youtube.com/watch?v=k_P_nU0l-ig
2. KB Swing Through's  (looks like a regular swing, but more range of motion)      http://www.youtube.com/watch?v=YJBTkH4Zlo8
3. Plyometric Swings (opt: to step forward and then back with each swing OR Jump forward and back)

Transition Move: KB Deep Squat with OH Press

1. KB Swings with a 90 degree pivot
2. Triceps Pushup with hands on KB (i could not do this, i put my hands on the floor)
3. KB Punch: rack the weight up and punch it out (i would say this is an advanced move that many would not be able to perform)

Lastly: Vsit KB Russian Twists

My thoughts:  I do like this work out, I wish I had heavier KB's though, but I could use a heavier dumbbell, I think I will try that next time I do this work out.  Some of the moves are fairly advanced, so I am not sure I would include them on a DVD work out.  Jillian does have a KB tutorial on this DVD, I did not watch it though.

I would give this video a 7 out of 10.  It is a really good work out, and it is nice that it has 2 levels.  But like I said previously, some of the moves are a bit advanced.

Fitgirl: Jillian Michael's Shred It with Weights

I love to buy fitness videos, I have a huge library which includes P90X, Turbo Fire, Insanity, some yoga DVD's, and some Biggest Loser DVD's, one of which is Jillian Michael's Shred It with Weights, which I am highlighting today.

The work out is actually a kettlebell work out, with options of using dumbbells, but she highly recommends using the kettlebells.  The weight that Jillian Michael's recommends is quite light, lighter than you would ever find a kettlebell.  But I suppose it's good to recommend lighter than heavier weights, not knowing the level of the participants.

There are 2 work outs on the DVD, a level 1 and a level 2, both of which are 30 minutes in length (which is my kind of work out!)

I believe there are alot of technique details involved with Kettlebells, which is difficult to cover in a DVD work out video, so alot of moves could definitely be done incorrectly.

Level 1

Warm up: arm hugs; Kettlebell 360's around the body (http://www.youtube.com/watch?v=_KmlRNrQP7c);

butt kicks holding kettlebell; Halo (http://www.youtube.com/watch?v=hhPKoas303A); Kettlebell standing russian twists

Approximately 45 seconds each * 2 sets 

1. Bridge Position 1 arm Chest Press 
2. Kettlebell Swings            I find that a heavier weight is needed to do this exercise properly
3. Stiff Leg Deadlift with an Upright Row

• Bent Leg Deadlift (transition move) 

1. Alternating KB Swings
2. KB Rack (http://www.youtube.com/watch?v=WsVMYbV14ZU), squat, then push press
3. Isometric Lunge with 1 arm row

• Crunch up then KB chest press (transition move)

1. KB Windmill   (she did a press instead of keeping the weight up the entire time: I think that if this was with a heavy weight it would have been dangerous, but being a lighter weight, it was fine) http://www.youtube.com/watch?v=sSPUnA9bqnU
2. Squat Jump holding weight, with quarter turn to the right, centre, left, centre
3. Turkish Get up (this wasn't done the way I was taught, but seemed fine)  This clip has great form!  http://www.youtube.com/watch?v=L837eiPuios&feature=fvst

• Kettlebell Snatch (i would not have this as a level 1 move, too much technique) http://www.youtube.com/watch?v=6MGUllzX_0g

I would like to try this work out with a heavy KB, with a light one it was too easy of a work out.

Stay tuned for Level 2!!

Fitgirl: Subbed Anne-Marie's Saturday Muscle Blast

I subbed for Anne-Marie today.  Her Saturday morning class is a tough one, if you have ever been to it, so whenever I sub for her, I always make sure to make it a good workout!  The class is at the Downtown YMCA on Saturday mornings at 8am - until 9:20.  Then we do a Stretch class for a half hour that you can stay for if you choose.

Warm up:
We started with so marching and then went into so lunges, forward, back, and side.  Alternating sides.  Did some squats with overhead press & inchworm down to a pushup position, do a pushup, and inchworm back to standing.  It is a tough warm up that I normally would not do with a regular class, but I know they like a hard work out on Saturday mornings.

Work out:  Alternate between circuit 1 and 2; 2 times through

1.  A.  Side Lunge: Holding 1 dumbbell stacked above shoulder with same hand that leg stepping out
          http://www.youtube.com/watch?v=GCz6XNWe8k4
          16 reps

      B.  Step Back Lunge: 1 arm overhead press with same arm that leg is stepping back
          http://www.youtube.com/watch?v=yZu479-pHYY
          16 reps

      C.  Step Forward Lunge with a Core twist holding 1 dumbbell
          http://www.youtube.com/watch?v=eUuvulP0lYU
          16 reps

      D.  Isometric Lunge with 1 arm row
            http://www.youtube.com/watch?v=2Z_srO0ohDk   (go lower in a lunge than this clip)
            8 slow reps, 8 regular speed reps
                
Repeat 1 on other side

2.  A.  Pushup to side plank lifting dumbbell up when going into side plank
           http://www.youtube.com/watch?v=t3fwteD72i4
           16 reps

     B.  Triceps Dips with leg lift, pulling knee in as you dip
           http://www.youtube.com/watch?v=MnljV_-PMb4  (we did this with no bench)
           8 reps each side

      C.  Down Dog Push up
           http://www.youtube.com/watch?v=a0R9xd8bObU
           16 reps

      D.  Mountain Climbers
           http://www.youtube.com/watch?v=KI8u58hPam4
           16 reps each leg

Repeat Circuit 1 & 2

1.  A.  Stiff Single Leg Deadlift with Dumbbell reaching down to opposite foot
           http://www.youtube.com/watch?v=hWLg7MrA9y4&feature=related
           16 reps

     B.  Plie Squat with Single Diagonal Dumbbell Lift
           http://www.youtube.com/watch?v=5B2LmbQ4Jh4
           16 reps

     C.  Curstey Lunge with single arm biceps curl
           16 reps

     D.  Diagonal Woodchoppers
           http://www.youtube.com/watch?v=GuiEZWIHWrA
           16 reps
    
          Repeat 1 on other side

2.  A.  Up Up Down Down Plank
           http://www.youtube.com/watch?v=jo7xj7b9Yzc
           8 reps each side

     B.  Plank Jacks
           http://www.youtube.com/watch?v=lraNHjD9orU
           16 reps

     C.  Side Plank: lower & raise hips
           http://www.youtube.com/watch?v=j9X7owkYnag
           8 reps each side

     D.  Weighted Crunch with 1 Leg extended: as you crunch up bring dumbbell & leg up to each other; other leg is bent with foot on the ground
           http://www.youtube.com/watch?v=QzmC2463qG4
           8 reps each side

Repeat 1 & 2

3.  A.  Bent Over Dumbbell Row
           http://www.youtube.com/watch?v=mkb_YA8U4r0
           8 slow reps, 8 regular time reps

     B.  1 leg balance Biceps Curl

     C.  1 leg balance Hammer Curl

     D.  Overhead Triceps Extension

Repeat 3

There was good feed back with this work out from the participants.
Instructors: let me know if you try this out with your class & how it goes!

Fitgirl: Work out with Danielle

Danielle & I had a super good work out together on Thursday!

We started with a 2.0 mile run on the treadmill at 6.0 mph.

The rest of the work out was a 20 sec work: 10 sec rest * 8 sets for each exercise; then recover for 1 minute, and on to the next exercise.

1.  Bench Jump Burpees: 4 risers under each side
     http://www.youtube.com/watch?v=E5TOVmvuNX4
     -when we came down to the burpee we put our hands on the bench.

2.  Single Arm Kettle Bell Snatch: 4 sets each side (we used 25 lbs. KB)
     http://www.youtube.com/watch?v=zfI9j85aMT8&feature=related
     -during the 10 second recovery we did 1 arm swings, just to keep the momentum going

3.  Straddle Bench, Alternating toe taps: 4 risers under each side
     http://www.youtube.com/watch?v=g9r-vUnTGl8
     -the clip attached is not straddling the bench, but this will give you the idea

4.  Kettlebell Double Hand High Pull (30 lbs)
     http://www.youtube.com/watch?v=oSuX4EudLXI&feature=related

5.  Bench Straddle Jumps (Jack legs): 4 risers under each side
     http://www.youtube.com/watch?v=iGLctzQM_Xo
     This clip is straight forward jump, we straddled the bench and jumped up like jumping jacks.

6.  Barbell Clean & Press
      http://www.youtube.com/watch?v=gbVIUdzsbBM&feature=fvwrel

The work out was fun & quick, but intense! yikes!

Fitgirl: TRX Suspension Training Session 9/12

New sessions are starting at the Downtown YMCA at the end of April, beginning of May.  Includes TRX & KB Fusion class, and some Spring Into Summer Bootcamps.

TRX Suspension Training Session 9 / 12

 

This class was a combo class that included dumbbells.  We alternating between 2 different exercises at 45 seconds each.  Here it is:

A. TRX Row

B. Pushup with Alternating Dumbbell Row

     http://www.youtube.com/watch?v=vShvVGKc31o

3 sets

A. TRX Squat or Squat Jump

B. Dumbbell Squat with Overhead Press

3 sets

A. TRX Suspended Lunge holding one Dumbbell  

      http://www.youtube.com/watch?v=1bmjTIyi7sI

      holding the dumbbell with the same  hand of the leg that is suspended

B. Staying Suspended (1 leg balance), Single Arm Biceps Curl

2 sets each side

A. TRX Sprinters Start  

      http://www.youtube.com/watch?v=sCAq7nvJ_Zs

      we added a 45 degree hop to this;  45 seconds each side

B. TRX Tricep Extensions   

      http://www.youtube.com/watch?v=NZqfUbgmOU8&feature=fvst

2 sets

A. TRX Alternating Lateral Hop Curtsey Lunge (see previous post for link)

B. Kneeling Roll Out 

      http://www.youtube.com/watch?v=wTtslA74CDM

2 sets each side

The exercise that surprised me was the balance with biceps curl, i was surprised the work involvement in  my hip stabilizers/glute med.  

Fathead's First Post

Alright, I decided to get off my butt and bang out a few words for this blog. It must be glaringly apparent by now that my girlfriend is much more of a fitness fan than myself. I would love to detail how busy I have been for the past few weeks with all of my really, really important tasks and assignments but in reality I have been slack-assing it. Really there is lots of time in a day to work in a bit of exercise and I’ve just been too lazy to do it.
It’s not that I didn’t want to spend hours first working out and then writing about it to anonymous people on the internet who are only casually glancing it on an occasional basis…..well, when I think about it, that’s exactly how I was feeling.
I’ve found that working out is difficult for me. I don’t get that “rush” from exercising that people have often told me about. It’s honestly a struggle to force myself into doing it. I’m a big fan of inertia, and once I’m in rest I tend to remain in rest until acted upon by a significantly stronger force. I think a lot of people are in the same boat. Which is why I think my contribution to this blog will be a good counterbalance to Chantel’s amazing enthusiasm to exercise.
My current theory is that just thinking about fitness makes you healthier. Don’t believe it? Well, I’m currently sitting in a bar in the Winnipeg airport and as I was writing this out the waitress came to take my food order. Now I had originally decided that this was going to be a chicken wing meal (probably at the top of my bar food pyramid) but I thought I it just didn’t seem proper to be writing for a fitness blog and eating like a pig (while eating a pig). This was sufficient motivation to order the taco salad. Not the healthiest alternative but much better than tiny pieces of chicken deep fried in fat and slathered in sauce with a side of ranch dressing. My own aspirations of healthy lifestyle guilted me into selecting something better for me.
Fitness is all about frame of mind and I just need to get my head space back into it before I can jump back on the healthy wagon. Maybe this taco salad is the start. It might be hard to believe about me from what you just read but I’m stubborn. Once I start something it takes a lot to stop.
At this point you are probably reading this and wondering when I am going to outline my workout for day but, aha, you are mistaken. I’m not going to do it. Not just because I didn’t work out today, but also because I didn’t work out today.
As a bit of a teaser, I’m going to give you a hint of future posts: prior to the inception of this blog I was 2 months into the P90X workout so my goal is to write about those first few months and, hopefully, finish up with the last push to finish it.
Fathead, out.
P.S. I guess I did workout today since I figure it takes considerable effort to move my fingers across this keyboard. Up, down, up, down, up, down………..repeat.

Fitgirl's: Session 8 out of 12 TRX

Tuesday's work out looked like this:

Each exercise was 45 seconds in length and we moved from one exercise to the next.  We did 4 times through the circuit.

1. Suspended Lunge: we added 1 dumbbell and added a DB reach down to floor and up to overhead press http://www.youtube.com/watch?v=1bmjTIyi7sI
2. Suspended Incline Press: we kept one foot on the ground, and option was to do a regular pushup with one foot in TRX                                                                                                 http://www.youtube.com/watch?v=svhCwav-qCY
3. Full 1 arm row             http://www.youtube.com/watch?v=rGHYKXTa6FQ
4. Curtsey Lunge: this video also has a lateral lunge, which we did not do.  The first 2 sets we did single side, the next 2 sets we did alternating side with a lateral hop inbetween if interested                           http://www.youtube.com/watch?v=Fp7QNtauqJo&playnext=1&list=PL0DEBD01A96D664D2
5. Alternating Knee Tuck http://www.youtube.com/watch?v=kn-Cuk55WLY with Prone Hip Abduct   http://www.youtube.com/watch?v=x7PAVfr6jeY
6. 2 minute cardio circuit: 30 seconds of each

• Jumping Jacks
• High Knees in place
• Burpees
• Quick Football Feet

We have 4 classes left of the session, and then we start some new group training classes :-D

Fitgirl: Adrenaline Personal Training session 2

Jeremy and I hit up Adrenaline Personal Training Studio again this Monday.

It was very nice, because Aimee was prepared with a work out program for us, and it seemed like a really well rounded program.  She did a fantastic job with planning the work out and encouraging us to do our best.  The only thing that does not seem appropriate is when her boss gives her input on the work out during the session.

The sets for each exercise was ~4, and the repetitions were 6.  So the weight for each exercise was heavy!!

After our treadmill warm up we did:

1. Bent Leg Deadlift (I did 185 lbs., which I am pretty proud of!)
http://www.youtube.com/watch?v=NJQR9LTwj4s

2. Single Arm Push Press
http://www.youtube.com/watch?v=ZNvO6EHcM08&NR=1

3. Neutral Grip Band Assisted Chin ups (loved this one!! and I want a band for the Y)
http://www.youtube.com/watch?v=iTa-x2M1HYc&playnext=1&list=PL6B2A229F7B499C92

4. Farmer Walk's (last week we just did Farmer Carries, so now we added the walk out, 180 degree turn, and walk back, ouch!!)
http://www.youtube.com/watch?v=E3qhhJSmhJA

5. Seated Rope Pulls
See the first part of this video http://www.youtube.com/watch?v=litLM_3S0NE&feature=related

6. Kneeling Rope Pulldowns

We leave feeling pumped with our accomplishments!!  We would definitely sign up for more sessions with Aimee, but the price is a little steep.  We are doing another session next Monday, and then we plan on probably doing every second week.  They would probably benefit from have personal training packages that are a bit cheaper when you buy multiple sessions.

ps. my back is still sore 2 days later!

Fitgirl: KettleBell Session 6 out of 8

The whole class feels like we have a decent grasp on kettle bells now.  Today's work out was another great one.  We did each drill for 45 seconds each.  Actually, when I think about it right now, my grip strength did seem a little stronger today, yippee!

Kirsten had us do a swing round, followed by a strength recovery:

Swings:                                                                   Strength Recovery:

2 Handed swing	Lunges Fwd
Sumo Squat HP	Lunges Fwd with figure 8
Swing/ HP	Lunges back
	OH Press
One armed swing L/R/Alt	Around the body
	Around the body with a stall
	Tricep OH Press
Clean L/R	Figure 8 Fwd
Clean and Press L/R	Figure 8 Back
Snatch
Zombie
SWING ROUND
2 Handed swing
Sumo Squat HP
Swing/ HP
One armed swing L/R/Alt
Clean L/R
Clean and Press L/R
Snatch
ABS
Windmill	Russian Twist (big and Pilates)
Russian twist seated w KB

Fitgirl: Intense Interval's

I went to Intense Interval's at the NorthWest YMCA again this Saturday, Brad was instructing.  He changed things up a bit.  Normally we do 2 one minute exercises back to back * 2 sets, but yesterday we did 4 one minute exercises back to back.  We then would take our 1 minute break, and do that same set one more time.  There were 3 sets of exercises, and then we finished off with some planks.  My obliques are definitely sore today, thanks to Brad!

Warm up: marches, jogs, high knees, butt kicks, squats, etc.

1. T Pushup: Push up, come to side plank holding a dumbbell.  Come back to pushup position and repeat.  12 lbs. DB
2. Oblique Pendulum with wheel trollies:  Feet are on a trollie, roll/glide the feet side to side while in a plank position (this is why my obliques are sore today!!)
3. Mountain Climbers
4. Plank with alternating same knee to elbow

1. Dumbbell Snatch: did this at Cory's Interval's last week 15 lbs DB
2. Burpees
3. Pogo Jump: standing on one leg, reach down with opposite hand, come up & jump.
4. Side Shuffles

1. Supine Ball Hamstring Curls
2. Prone Hip Extensions on Ball
3. Pikes on Ball
4. Ball Pushups

Planks:

• 30 sec Regular Plank
• 30 sec Side Plank (option to add lateral hip raises)
• 30 sec Plank
• 30 sec Other Side Plank
• 30 sec Plank

Stretch

Fitgirl: TRX Suspension Training Session 7/12

This Thursday the whole class was Tabata style.  20 seconds of work, and 10 seconds recovery for 8 sets.  It doesn't sound too hard, but it is tougher than you think.  Here is the list of exercises that we went through:

1. Row: I suggested that they get as much into a supine position as they could.  
2. Step Back Lunge with out putting your foot down & with a jump: Alternating sets.  You end up doing 4 sets on each side.
3. Overhead Squat:  Start in standing position, with arms overhead.  Keep arms overhead the whole time as you squat down.
4. Supine Hamstring Curl: OUCH!!
5. Oblique Pike
6. Sprinters Start: Alternating Sets.
7. Supine Hip Pull Throughs

I was shaking by the end of the work out.  

Fitgirl: Adrenaline Personal Training

Groupon had a coupon for half price partner personal training at Adrenaline Personal Training.  You know I always like to try out new things, so I jumped at the offer.  Jeremy & I went to check it out.

http://www.adrenalinetraining.ca/

We checked out the place on Monday.  We had an appointment with a female trainer.  They have 4 trainers at this facility.  The vibe of the studio is that they specialize in training for size, strength, and power (Strongman competitions & Power lifting).  These are attributes that I definitely do not have lol  So needless to say the workout was quite difficult for myself.

The trainer had a cookie cutter work out that she does with the people who have registered for this groupon, but because Jeremy & I train, etc. she didn't use the plan.  We pretty much just played around.

We did some ropes: http://www.youtube.com/watch?v=u45qCLuwa7I

We did some power lifting barbell overhead presses...which I am really unsure about, do not know how good it is for your back :-(

We did some sandbag lifts: http://www.youtube.com/watch?v=z6r1UIvrpCo  I think this is my favourite!

We did some farmer carries: http://www.youtube.com/watch?v=E3qhhJSmhJA  This clip is a farmer walk, we just did a farmer carry...just holding the weight, which was difficult enough!

We finally finished with some gymnastic rings kneeling roll outs, which are pretty much the same thing as the TRX roll outs.


Jeremy & I have decided to try out this place 2 more times, they have tires and sledgehammers that we want to try.  The cost is a little steep, or else we might have done more sessions.  We are booked in for the next 2 Monday's, I will keep you posted.

Fitgirl: TRX Suspension Training Session 6 out of 12

We have come along way!  Half way through our 12 week session.  One of the participants today was just saying how much he enjoys the class, and that it is a lot more work than he expected.  He is excited to continue on with the TRX work outs.  I love to hear feedback like this, makes me feel like the participants feel like they are getting their money's worth from the programs.

Today's work out:

1. Single Leg Squat 30 seconds each leg
2. Single Leg Lunge 30 seconds each leg
3. Lying Hamstring Curls 30 sec / Lying Supine Hip Abductions** 30 sec  (do these 2 exercises 2 times through)
4. Forward Squat Thrusts*** 30 sec / Chest Press 30 sec / Back Row 30 sec (2 times through)
5. Y Shoulder Raise 30 sec / Biceps 30 sec (2 times through)
6. Kneeling Triceps 30 sec / Kneeling Oblique roll outs**** 30 sec (2 times through)

**Lying Supine Hip Abductions: feet in cradles, lift hips up, abduct/adduct the legs

***Forward Squat Thrusts: TRX handles tucked in under arms (like sprinters start); Lean forward with feet back, coming close to horizontal position, around 45 degree angle or lower; You will be automatically on your toes, take your hips back, like a squat, and then pop your self up to straight body

****Kneeling Oblique roll outs: like the kneeling roll outs, but now take out to an angle, rotate to front and come back to start position, switch sides.

Hope you enjoy the work out :-)

Fitgirl: Sunday's Kettlebell Class

I made it to this past Sunday's KB class even though I was out late the night before, that's the good thing about paying for a class, it motivates you to get your butt there!

This is what Kirsten put us through on Sunday:

2 handed swing	45 sec
Sumo squat HP	45 sec
Swing/HP	45 sec
OH press	45 sec
Bicep Curls (1 kb)	45 sec
Tricep OH Press	45 sec
One Arm swings R/L/Alternating	45 sec each
One arm Rows w twist R/L	10/side
One arm High Pull Punch	(Demo) 10 per side
Clean R/L	30 sec
Clean and Press R/L	30 sec
Snatch R/L	30 sec
***Zombie	1 minute
SWING ROUND
2 handed swing	30 sec
Sumo squat HP	30 sec
Swing/HP	30 sec
One Arm swings R/L/Alternating	30 sec/side
Clean R/L	30 sec/side
Clean and Press R/L	30 sec/side
Snatch R/L	30 sec/side
Russian Twist: Full rotation	30 sec
“Pilates” style	30 sec
Turkish rollup	5/side

***Zombie: Feet about shoulder width apart, hinging forward towards the right.  Staying hinged, rotated over to the left side, come up tall.  Reverse.

Thanks for the workout Kirsten!

Fitgirl: Saturday's Intense Intervals

This Saturday I went to Intense Intervals at the North West YMCA.  I have posted one of these workouts already, so you maybe familiar with the concept already.  It is two 1 minute drills back to back * 2 sets totaling 4 minutes of hard work, and then there is 1 minute recovery before the next two drills.

Cory, who is one the the NorthWest YMCA's personal trainers always does a kick a## workout!  Here it is:

1. Dumbbell High Pull Squats (there is a picture of this in the Sparticus 2.0 link)
2. Knee Tuck Jumps

1. Sphinx Push up (in plank position, with out moving positioning of your hands, come up to push up position) I had to do this one from my knees
2. Mountain Climbers but bringing opposite knee to opposite elbow

1. Bent Over Alternating Dumbbell Reverse Fly (keeping one arm up at all time)
2. Jump Rope

1. Airplane Pose 1 Leg Squats (Arms up in front, leg extended behind, 1 leg squat)
2. Bench Squat with hop over the tops

1. Downward Dog Push ups
2. Toe Taps on bench (but having your body weight leaning forward)

1. Single Arm Dumbbell Snatch
2. Heisman http://www.youtube.com/watch?v=Agz7yb7hheI

1. Leg Lowers with Hip lift
2. Dumbbell weighted crunch (DB is directly above head and crunch up)

Great way to start a Saturday!

Fitgirl: TRX Suspension Training Session 4/12

I found Tuesday's TRX workout...I pile so much stuff in my purse that I cannot find things in there haha

A.
1. Standing Roll Out 45 sec (like the abroller motion)
2. Sprinters Start 45 sec each side
3. Low Row 30 sec (getting right down to parallel with the ground)
Repeat 1 more time


Jump rope Or jog track Or High Knees in place for 2 minutes (cardio)

B.
1. T & Y Deltoid 45 sec
2. Single Leg Squat with a hop 45 sec each side
3. Chest Press with 1 leg abducted to side 45 sec
Repeat 1 more time


Repeat 1 time through of A & B for 30 sec each

Cardio (participants choice, see above)

C. 

1. Oblique Pike 45 sec: 15 sec recovery

2. Plank Hold 45 sec: 15 sec recovery

3. Pendulum 30 sec

Repeat C 1 more time

Cardio

And finished!!

Fitgirl: 90 day challenge (not a work out)

So, I am trying this Body by Vi 90 day challenge.  It is a meal replacement shake that you have 1 time per day, I already take Vega, so I am substituting this shake into that.  The price was right, so I thought I would give it a shout.

You weigh & measure yourself prior to taking this:
Date: March 31
Age: 33
Height: 5'4''
Weight: (I did this weight a few days ago) 131.4 lbs.
Chest Measurement (under armpits): 33.5 inches
Waist (smallest area): 27 inches
Hips (biggest area): 38.5 inches.

After the 3 months you are supposed to check these measurements again.

The plan, if you want to lose weight is to replace 2 meals with these shakes...in the shakes you add whatever you want, i.e. milk, fruit, etc.  You also have one sensible meal and 2 snacks.

If you want to maintain weight, you replace 1 meal with this shake, and have 2 sensible meals and 2 snacks.

My plan:  I do not think I really need to lose weight, want I am hoping for is the energy increase that you supposedly get from this.  My typical day includes:

• Breakfast: big bowl of frozen berries with flax seed and almond milk
• Lunch # 1: either a soup that I made on the weekend, it always has tons of veggies and some lean protein OR spinach with a can of salmon.  For dessert I have an apple.
• Lunch # 2: this is when I usually have the Vega, but now I will substitute this other shake into here.  I also have a half or full banana
• Supper: this varies everyday...but I try to have half  to 2/3's my plate veggies and the rest lean protein.
• Night time snack...bowl of frozen fruit (cantaloupe, strawberries, grapes, peaches, pineapple OR dried fruit

I never deprive myself when I am hungry, but I always try and eat sensible.  I suck at portion control!! lol  On the weekends I am more lenient, I will tend to go out for supper, order in, or go out for drinks.  

Keep in mind that I do have my bad days, where I will have a bag of chips, or whatever during the week too, but I try not to beat myself up about it, I just enjoy my treat, and tomorrow is a new day.

I try and steer clear of, except for weekends: 

• dairy products (skin & asthma issues)
• peanuts (skin issues)
• grain products (bloating)

If you would like any info on this product, let me know, and I will forward you the link :-P

Have a nice weekend, hmmmm what should I eat? ;-)