Intervals, pull ups, dips & leg lifts

January 17, 2013

For the first time I was able to do dips with my own body weight! Dips have always been the one thing in the gym I fear and avoid. Today I had a birthday workout with my bday boyfriend. He loves dips… I had to face my fear for dips and I managed to do 2 sets of body weighted dips. Fair enough, only 6 the first time and 5 the second, but I did it!! And I will do more! 

Today’s training;

15min intervals – 2min at 10kmph with 1 min between 16.5-17.5 kmph 5 times

2 sets of pull ups with body weight (11, 8)

2 sets of body weight dips (6, 5)

2 sets of leg raises from a pull up bar (14, 12)

 

I ❤ training. Some fitsporation for my quest to manage to do at least 3 sets of 10 body weight dips to trim my triceps:

Imagepicture found here http://pinterest.com/antisocialmoose/fit-spiration/

 

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Yesterday’s WOD

January 13, 2013

5 rounds on time:

6 handstand push ups
12 chest to bar pull ups
20 walking lunges.

19 minutes and 30 seconds of pure muscle workout.
Yesterday: sore fore arms and tired legs
Today: sore glutes and a satisfied smile.

Make every workout count regardless of length. if your effort that matters.

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Legs and abs

January 4, 2013

Today’s WOD (as seen in previous post) has left me with tired thighs and my abdominals hurt when I laugh. 90 squat and 300 situps 18 min and 13 seconds with no rest. To finish it off 5 sets of press ups with a total of 83. My body has earned a lie in tomorrow! I feel so motivated and ready to hit the gym again when my body has recovered.


The Year of Croassfit

January 4, 2013

In the end of last year I became addicted to crossfit… Crossfit is a type of exercise where you do either one or a few different exercises based on either max weight or time. It’s short and intese and I love it. It’s a new found passion which definitley is helping me to stay in shape and improve my fitness. It can be anything from short sets of sprints to snatches and squats. ( I do love squats <3).

Today I am inspired by http://diaryofacrossfitmom.wordpress.com/ and will try her WOD (work out of the day):
30 back squats
100 sit ups
30 front squats
100 sit ups
30 overhead squats.
I cannot wait to start this workout!! So impatient 🙂

2013 will definitely be a year of crossfit for me 🙂


Challenge your Burpee

November 1, 2012

This morning’s session was a tough one. 6 sets of burpees for one minute and in-between various core exercises such as boat twist with a medicine ball, sit-ups on stability ball etc. followed by 6 sets of pull-ups (2 sets using body weight and 4 sets assisted) and lastly a 10 minute jog. I  combined my recovery meal with an early lunch,  2 poached eggs a slice of toast and cucumber, before hitting work to train some clients.

 

All for your pleasure I have included a picture sequence of how you can make your burpees more challenging and leave you with aching muscles. I’m sorry about the bad picture quality, but I have yet to take the step towards the i-phone world and hence I am still using my old BB.