Workout Wednesday (belated, sorry!)- Good Morning, Body!

 

This quick workout is a nice little Good Morning burn to wake you up in the morning or after a long period of sitting down at work. It’s perfect for these cold Melbourne mornings were getting out of bed is tantamount to an ice bath. Basically, it’s a HELLO to your body and a little message to say that you know it wants to move and GET WARM! (You can tell I’m feeling the change in weather, can’t you?!)

Perform 1 minute of each exercise, back to back.

Jumping Jacks
Plank Jacks
Walking Pushups (Both hands on a step, one hand on ground, both hands on ground, other hand on step, both hands on step)
Lunges (1 minute each leg)
Plie’ Pulses
Twist side planks
Dips
Knee repeaters
High Knees

And it’s done, within 10 minutes! If you like, you could shorten the work time to 45 seconds and have 15 seconds of rest between each exercise. You can also make this a full length workout by taking one minute after finishing the 10 exercises above and then repeat it twice through (with another minute between the 2nd and 3rd set).

Feel free to add weights to these exercises as well, to challenge yourself further but it’s not necessary! Your body weight is enough!

Let me know how you go!!

 

Workout Wednesday- Boxed in!

I got to gym a bit early for my Monday evening HIIT class so I decided to whip out a quick EMOM which was super fun and challenging. Give it a go next time you’re short on time and wanting a quick burn.

It’s pretty flexible too, so adapt it for what you have.

Set a timer to go off every minute for 12 minutes (or however long you have or want- I just had 12 minutes until my class!).

At the start of every minute, perform 10 reps of the exercise (both sides if applicable). After completing the 10 reps, do box jumps until the minute is up.

Exercises:

KB Swings
Elevated Push Ups
Weighted Russian Twists
KB Squats
KB One Armed Rows
Dips
Side Plank Rotations
Elevated Glute Bridges
KB Upright Row
BB Hang Clean
Medicine Ball Slams
Sit Up

Let me know how you go!!

 

Workout Wednesday. One minute wonderland!

Today’s workout sounds a lot quicker and easier than it is.

You have six exercises. There are six rounds. There are 60 seconds in a minute. What do you think the routine is?

Any guesses?

Well, today you’re going to be doing an exercise for a minute, an exercise for 50 seconds, an exercise for 40 seconds, an exercise for 30 seconds, an exercise for 20 seconds and an exercise for 10 seconds before resting for 30 seconds and starting all over again, but chasing yourself.

So, what I mean by that is that the exercise you did for 10 seconds is now the 1 minute exercise, the 1 min is 50 seconds and so on.

You do this 6 times through so that you do every exercise for a minute by the end.

You can pick and choose the exercises but I did:

Ropes
Dips
Pushups
Plank
High Knees
Burpees

It’s a fun, fast, furious workout which can be targeted to suit whatever area of your body you want to work- or if you follow the above structure- the whole body! Give it a whirl… it’s just one minute!

 

Workout Wednesday- Reformer Pilates and a 12EMOM Challenge

I absolutely adore my gym.

I love the staff, the facilities, my fellow members, the 24hr pass, the ability to go to other venues if I need/want to, the classes, the training programs… everything. The only two things I wish they had are a swimming pool and reformer pilates classes.

Alas, for these two things I must look elsewhere.

We’ll talk about the pool later, today is about my other adulterous workout love- Reformer.

Reformer Pilates is about performing traditional pilates exercises using a machine called a “reformer”. It looks kind of like a medieval torture device and it sometimes feels like one, but it’s also a damn good workout and feels delicious while you’re stretching out afterwards.

It uses springs and pulleys to increase the intensity of the exercises, and you can always add extra challenge by adding more tension to your bed or decrease the challenge by removing springs. You can also use weighted balls or dumbbells to up the ante even more.

Most reformer classes combine a mixture of strength, balance, core work, stretching and even a bit of cardio.

There are plenty of providers but my favourite is the tiny but beautiful studio at the Knox Health and Sports Clinic on Stud Rd. The clinic also hosts mat and barre pilates, physio, osteo, dental, hypnotherapy, a psychologist, counselors and a whole host of other health and wellness services.

The studio itself is light and warm, lined with mirrors (so you can watch your form) and backed with a beautiful mural of a forest glade. It’s all very zen, especially while every muscle in your body is pulsing against the weight of some VERY tight springs.

Image may contain: text

The instructors are super lovely and dedicated to their art. I’ve never felt like they’re just going through the motions but instead, have felt challenged in every class I’ve done. Because they are such small classes, the instructors can get to know you and your strengths and your needs. In yesterday’s class, for instance, there were 3 of us, all doing a slightly different version of the same exercise: My springs were tighter, my legs and hands were more elevated and on more precarious footing, while one of the other girls who had a wrist injury was performing a just as challenging exercise but on her elbows instead, and the other girl was somewhere between the two of us.

It was personalised, it was challenging, it was free from judgment, it was all about strength. It was a credit to the instructor and the culture that the clinic has fostered. If you’re in the area, I highly recommend you check it out and utilise the 5 for $50 deal that’s available for new clients.

And now for a quick little workout for you guys if you can’t get to a reformer class!

Today, I did my usual strength session (in which I achieved a pb on my deadlift!) and in between each of the exercises, I decided to get some cardio and core work in. I decided to use the EMOM method- Every Minute On the Minute you perform one or a series of exercises as the minute turns for a designated amount of time. Once you finish the exercises you can rest, do a cardio exercise, a holding exercise… whatever. I’ve even done a EMOM AMRAP which is a whole other thing.

Today’s EMOM was 12 minutes long.

The way it works is you perform 12 of the designated exercise the first minute, 11 the second, 10 the third… you get the gist. For the rest of the minute, you perform a holding exercise. So, while the cardio/strength section gets easier, the hold gets harder and because you’ve been going non stop for 12 minutes, it’s ALL a killer.

Give it a go and let me know what your favourite/most challenging combo was!

EMOM perform 12-1 descending Burpees/Wallsit (with added weight on lap if desired)
EMOM perform 12-1(each leg) descending Jump Lunges/Plank
EMOM perform 12-1 descending Push Ups/Side Plank (alternating sides)
EMOM perform 12-1 descending (each leg) Mountain Climbers/Glute Bridge (with legs elevated on a ball if desired)
EMOM perform 12-1 descending (each leg) Bicycle Crunch/Superman and Handstand (alternating to help with head rush)

strong.png

Have fun!

Workout Wednesday! That Sally Song…

There are some workouts that I love to hate and yet, love going back to.

They’re generally super challenging, short in length, able to be added to a longer workout as a finisher and/or super fun.

One of these workouts was introduced to me during the HIIT sessions at my fantastic gym, Pinnacle Health Club. It was introduced as a song based workout which lasts for 3:30secs. I was skeptical to begin with but soon my fears were allayed- this would be hard. If you’ve never encountered the “Sally” challenge… well. You’re about to.

The song in question is “Flower” by Moby. It’s very repetitive and the lyrics are basically the instructions for your workout which makes it a lot easier than other song based workouts in which you have to remember what to do when which just is NOT one of my skill sets.

The lyrics you have to pay attention to are:

Bring Sally Up
Bring Sally Down
Lift and squat, gotta tear the ground

In the most common form of the workout, you squat down (with or without weight depending on your level) when it says bring Sally down and stand up when it says bring Sally up. During the bridge, stay holding the squat or perform pulses. Simple! (Until the burn kicks in!) But you can be comforted by the fact it only lasts for 3:30.

There are also other exercises you can sub in for squats, such a lunges, bench press, plank to push ups, TRX rows, overhead press, push ups, sit ups, glute bridges… So many options! Just ensure that whenever you’re told to bring Sally down that this movement is the part of the exercise which is the challenge which may mean you’re going up when it says to go down (think TRX rows or glute bridges. If you go down in a glute bridge it means that the holding time during the bridge will be when you’re just lying on the ground.) I know. It’s confusing but you’ll get it. Don’t worry.

If you’re still unsure, search “Sally challenge” or “Sally workout” on youtube. There are some excellent examples you can watch for ideas or um… eye candy.

You can use it as a finisher or you could add a few different Sally challenges together to make a full body sweat session.

Let me know what exercises you try it with!

Workout Wednesday! Turbo Tabata

The tabata style of workouts is one of my favourite ways to get my cardio in. I love the high intensity nature and low rest time of this method, as well as the opportunity to get a sweat up in a short period of time.

For those not yet introduced to tabata, it’s a method which relies on the theories behind HIIT. Short rest time, short work time, short of breath.

The basic premise is that you work HARD for 20 seconds and rest for 10 seconds, 8 times through, leaving you with a 4 minute workout. Obviously you can shake that up as much as you want to– I sometimes super set 2 exercises in one set of tabata, or even do 8 different exercises- but run through the tabata 8 times. I’ve also just done the whole 8 sets on one exercise before moving on to another.

That’s one of the reasons I love this style of workout, it’s flexible (unlike me after I’ve completed it).

Today’s session was completed in between heavy weights training but could easily be done as a solo session or before or after another workout.

This one does require some equipment in its original state, but I’ve included notes for body weight exercises, if required. I’ve also included modifications to make it easier or harder.

Try it out and let me know how it goes.

The Workout

Perform each exercise for 20secs, resting for 10 secs, 4 times through, super setting the two paired exercises. 

TRX Mountain Climbers DEMO [BW mod: Normal mountain climbers]
TRX Push Ups DEMO [BW/simplification mod: Normal push ups, knees or toes. Take out the knee tuck]

~If doing this as a workout on its own, rest for 30 secs between tabatas.

Kettle Bell Swings DEMO [BW mod: Glute bridges]
KB Clean and Press DEMO [BW mod: Squats]

Shadow Boxing [Mod up: Add hand weights. I completed this with 2.5kg DB]
High Knees [Mod up: Keep holding your hand weights. Mod down: High Knee March]

Burpee DEMO [Mod down: Step in, remove the jump, remove the push up. Mod up: lower your body all the way to the ground before jumping in and up]
Box Jump DEMO [Mod down: Step ups with a knee drive/Step ups BW mod: Squat jumps or Tuck Jumps]

Plank. Instead of resting for the 10 seconds, try transitioning to a push up position before coming back onto your elbows for the next 20 seconds. Try to do this for the whole 8 rounds.

Let me know what you think!