Yep! Another challenge!
I'm away from home for the entire month of June and my routine is going out of the window... *sigh* So, I decided to work on a plan for June to make sure I meet my fitness and nutrition targets. I've also made a pact with Keris (of Fitter London), she'll be sharing some of her crazy workouts with me and I will attempt to do them... *ahem*
I tweeted all of this last week and a few people were interested so this challenge was born!
What's it about?
- 2 mandatory 30-45 minute strength sessions* per week
- 2 mandatory 30 minute interval sessions** per week
- 1 optional extra session a week (anything you like: cardio, strength, yoga, dance, etc)
- Nutrition is always important.
For example, my workout routine this week will be:
- Monday - Strength
- Tuesday - Intervals (Bodyweight or Cross Trainer/Elliptical)
- Wednesday - Strength (OPTIONAL)
- Thursday - Intervals (Bodyweight or Cross Trainer/Elliptical)
- Friday - Strength
- Saturday & Sunday - Rest
* Strength Training: Read THIS BLOG POST for more information on strength training. There is a sample workout you can start with. This also includes ab/core strength. I will post more during the week...
**Interval sessions will be cardio (cardiovascular exercise) based i.e. running, cycling, elliptical, burpees, mountain climbers, etc.
READ THIS for more information on Interval training.
**Interval sessions will be cardio (cardiovascular exercise) based i.e. running, cycling, elliptical, burpees, mountain climbers, etc.
READ THIS for more information on Interval training.
I will blog my workouts after each session, I aim to post some videos of my strength sessions but l won't promise anything (you know me!).
If you're interested in joining me on this challenge, let me know :)
I didn't have enough time to train so I squeezed this in:
Strength Training
A.
- 15 Deadlifts (Progression: Single Leg Deadlifts)
This works the Legs, Butt and Back: Quads (A), Hamstrings (B), Glutes, Lower back, Trapezius(C), and lats (D).
- 15 Pressups
This works the chest, arms and shoulders: Pecs, Triceps and Delts.
Rest: 1 minute.
3 sets i.e. Repeat 3 times
B.
- 20 Dumbell Thrusters
Total body workout, working the arms, bums and legs. Use weights that are 60% of your hardest possible.
- 1 minute Wall Sit
Legs, Legs and Legs! This burns!
Keep your back against the wall and your ankles should be in line with your knees to maintain a 90 degree angle.
- 1 minute Plank
Abs and Arms. Elbows in line with your shoulders and maintain a straight line from your shoulders to your heels. DO NOT LET YOUR HIPS DROP.
Rest: 1 minute
3 sets
Photo Credit: Belly Fat Loser, Fit Tip Daily, Active Health Academy,
My Workout on Monday
I didn't have enough time to train so I squeezed this in:
Strength Training
A.
- 15 Deadlifts (Progression: Single Leg Deadlifts)
This works the Legs, Butt and Back: Quads (A), Hamstrings (B), Glutes, Lower back, Trapezius(C), and lats (D).
- 15 Pressups
This works the chest, arms and shoulders: Pecs, Triceps and Delts.
Rest: 1 minute.
3 sets i.e. Repeat 3 times
B.
- 20 Dumbell Thrusters
Total body workout, working the arms, bums and legs. Use weights that are 60% of your hardest possible.
- 1 minute Wall Sit
Legs, Legs and Legs! This burns!
Keep your back against the wall and your ankles should be in line with your knees to maintain a 90 degree angle.
- 1 minute Plank
Abs and Arms. Elbows in line with your shoulders and maintain a straight line from your shoulders to your heels. DO NOT LET YOUR HIPS DROP.
Rest: 1 minute
3 sets
Photo Credit: Belly Fat Loser, Fit Tip Daily, Active Health Academy,
5 comments:
Tracey L...hey girlie... I'm down to start tomorrow so is my friend shola and she's prob gonna come on here and comment... The issue is I have no idea what some of these things mean. What is strenght training? How long are we supposed to be doing the workouts? Details please fitness mistress...
Sorry Tracey, I typed this up in a hurry and didn't even intend to publish it until I had all info in place.
I've edited to add some info on strength training and times.
More to come x
Tracey L.
I've read it all... Dressing up to head out to the gym now. Picture of my colourful gym sneakers coming right up.. Ps. I wish I didn't have to work out in my Indian hair... This gym routine means endless washes... Ah well... Anything for a 6pack. Ps am I supposed to write back here with progress/challenges etc? How do we even track that? Before and after weight? Or...
Hello Adura am jumoke and I recentlu jst took an interest in living well and I joined a gym am loving working out,bt d trainer in dat gym is an ***hole and bcos of my work i only get to do aerobics on d weekends I will like u to tell me more abt simple stregth training and all I can do by myself pls mail me back thanks for the good work
I'm missing all these amazing workout :(. I look forward to my baby's arrival, then joining you guys in these fun workouts.
Ibukun
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