SWEATY SUNDAY CIRCUIT

Okay time to work up a sweat and burn off any excess calories you may have indulged in over the weekend. I needed to get my butt in gear this morning after a couple of wines last night and tonight I’m heading out for an early birthday dinner with friends! So no doubt more wine!
I posted a video of the BURPEE DEADLIFT, check it out if you haven’t seen it. Grab yourself a timer (you can download an app for your phone). You want to set it to the following 

4 Rounds

1 minute per exercise

30 seconds rest between each exercise

1 minute rest between rounds

You should have a total of 19 minutes on your timer. Make sure you warm up your body sufficiently for at least 5 minutes before kicking off the circuit. Here are your three exercises –
  • Burpee Deadlifts

  • Full Kettlebell Swings

  • Weighted Reverse Lunge

I selected a moderate weight for the kettlebell and used dumbbells for the lunges as the rep range is pretty high with a full minutes work. Hope you enjoy it! Happy Sunday!

 

Hello foam roller, goodbye knots

A wee while back I posted some info on foam rolling onto my Facebook page. Since then I’ve encouraged several clients to treat themselves to a foam roller and incorporate it into their regime, so I thought I’d repost.  The foam roller is used for self-myofascial release – self massage to you and I! It’s an inexpensive tool that will have a huge impact on improving your mobility. By foam rolling and applying gentle force across the body, you will loosen up tight knotted areas that may impact your range of motion and flexibility. Exercise, sitting at a desk, poor posture and old injuries can and will lead to adhesions (tight spots). This will affect how other muscles in the body function, causing pain and eventually injury. Foam rolling is highly effective before and after exercise. Target the entire body starting with the calves, working your way up, roll back and forth 10x – hamstrings, quads, glutes, back, lats and shoulders. When you come across a tender spot, hold the pressure there for AT LEAST 60 SECONDS. It will hurt to begin with but I promise you it will become less painful the more you do it. It only takes a few minutes each day and can be done whilst watching TV! It feels awkward to begin with but there’s really no wrong way to foam roll – just avoid going over your knees.
My shoulders and back house rock solid knots from poor posture and no doubt years in a desk job. This has helped with pain relief and has improved my mobility massively. There are great youtube videos on techniques if you’re stuck. If you need any further help, let me know!! 
 

Get toned.

clementine_pumpitup_barbellWant to build some muscle and create a lean and toned physique? If you do, then you’re going to have to ditch the daily cardio routine and pick up some weights for strength training. For any physical changes to occur and increase muscle size, you will need to focus on high levels of volume with short rest periods. Increasing the intensity of your training as you progress will be fundamental to seeing results. I speak to lots of women that are afraid to lift weights as they don’t want to get ‘bulky’ – they just want to be toned. The ‘toned’ look that you see, admire and want IS muscle. So to see it you need to build it. The reality is that you can’t and wont build muscle doing cardio.  You also need to eat a substantial amount of the right foods to ‘bulk’ up. So if you’re going to pick up some weight, KB/dumbbells/barbell, select exercises that target multiple body parts – multi-joint exercises. i.e. man makers, renegade rows, squat to press. You want to hit your shoulders, arms, chest, back, legs and core. The more muscles you use, the more calories you will burn. The amount of time you have to train will dictate the number of exercises you can get through. I would suggest spending UP TO 45mins per session on your weight training, plus 15 mins for a good warm-up and cool-down.There’s no need to spend any longer. Any longer and you’re risking overtraining. Plan your workout and keep your session intentional. Hit the following variables –
  • 6-20 reps (big variable, dependent on the weight selected) Super heavy = less reps.
  • 3-5 Sets / Rounds
  • 75%-85% max effort weight – so quite heavy and uncomfortable! You’re last 3 reps should be a real struggle. If you are doing a high number of reps, the load will need to be lighter.
  • Perform your chosen exercises in a circuit fashion – performing 1 set of an exercise and then moving onto the next with as little rest time as possible between i.e. 12 reps squat to press > 12 reps renegade rows 
  • Allow 1-2 minutes rest between circuits
  • Do circuit training every other day
These circuits will be intense and will build strength as well as improve your cardiovascular health. I like short and intense circuits that hit my entire body. IF IT DOESN’T CHALLENGE YOU, IT WON’T CHANGE YOU!!!

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Try this simple circuit out –
5 Sets / Rounds:
12 Dumbell squat, to press
12 Renegade Rows
20 Full KB Swings

Friday Body BURN

 

clementine_pumpitup_barbellHit your ENTIRE BODY this weekend with this workout. You’ll need a medium weight kettlebell, heavy dumbbells and a stability ball (no ball, no problem, option provided).

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Excuse the facials throughout the circuit, I was actually working out!!
Kick off the workout with the KETTLEBELL SWING. This is going to blast your entire core. Focus on keeping your belly pulled in throughout the movement to protect your lower back, keeping your weight balanced evenly across your feet. Swing the KB out with straight arms, aiming for full range of motion so your arms are fully extended overhead. At the same time make sure you are ‘popping’ your hips open and squeezing your butt when your hips are in full extension. 30 REPS
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DUMBBELL CLEAN & PRESS – these can be a wee bit tricky to get the hang of initially but worth learning as this is two movements in one. Here’s a video of the DB Hang Clean & Press. This requires a lot of stabilization from your trunk. From the standing position, hang the DB’s by your side and dip slightly pushing your butt back so that the DB’s are hanging by your mid thigh. Then jump up, shrugging your shoulders and fully extending your hips, pulling the DB’s onto the shoulders. Try to keep the DB’s as close to your body as possible through the pull. From here, press the DB’s directly overhead, with full extension of the arms. 15 REPS
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SINGE LEG ROMANIAN DEADLIFTS – I love these as they are really challenging. They will really test your balance and core strength aswell as strengthen your hammy’s and butt! Great leg exercise. I used a KB for added weight but you can do this with a dumbbell or body weight – just increase the reps if you have no resistance. Hold the weight on same side as the standing leg. With your core locked in tight, bend forward with a straight back, extending your opposite leg straight behind you. This can be performed with a straight leg or a slight bend in it. Tap the weight on the ground and come back up to standing. 12 REPS ON ONE LEG, THEN REPEAT ON THE OTHER – NO REST
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IMG_4612Follow this with a BACKWARD LUNGE. Standing on a slightly raised step, step your foot back lowering your body into a deep lunge, tapping your knee on the ground. Bring your back foot back to the standing position whilst driving through the front heel and quad. Keep your entire core engaged and squeeze your butt at the end.12 REPS ON ONE LEG, THEN REPEAT ON THE OTHER – NO REST.   Finish up the circuit with a STABILITY BALL CRUNCH. Balance your feet on the ball whilst in the high plank position. Your entire body needs to be engaged to stabilize your body throughout the movement. Keeping your belly pulled in tight, bring your knees into to your body and then push back out. If you don’t have a stability ball, perform plank thrusts on the ground. This is going to BURN your abs!! 20 REPS

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Complete the CIRCUIT 3 TIMES.

Let me know if you’ve any questions. Have a great weekend!!