This could very well be the last workout I film in this studio!! I am hoping among all the packing, I can get another workout up before I move house and studio next week. It will be sad to leave the place where so much has happened. This is where I have grown myomytv, and my Personal Training business, but it’s time to get out in the big bad world and start upping my experience.
To celebrate my new beginning, I am running my New Year Personal Training offer for a while longer. That’s 10 sessions for £200! Please contact me if you are interested in this offer.
For those who don’t follow my on Facebook, check out the Studio (before anything has been done to it):
Argyle Business Centre, Belfast
Also, I got a few pieces of equipment to help progress my clients’ Glute Bridges and Hip Thrusts …
Airex Balance Pad and York Thick Bar Pad (both in my Amazon Store)
Now let’s get on with today’s workout.
The Workout
While this is interval training, please remain aware of your form. Don’t sacrifice good form for more reps.
Set your Gymboss miniMAX Interval Timer for 24 cycles of 20 seconds for rest and 40 seconds effort. Complete 3 total rounds of the following 8 exercises. My weights and reps are in brackets:
Great workout!! Loved the single leg RDLs and Double Swings!
Hope you enjoy it too.
Cheers,
Marianne
PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it’s one more thing I can operate that’s not on my phone.
It’s 12.30 in the morning and I am just starting to type this up! Guess I should reassess my time management.
Well, I shall keep this brief, just like I did in the video. It’s funny how some people on YouTube feel the need to complain about how much I talk. I like to provide the same information (near enough) for the viewers who don’t visit the site, as those that do. I want people to learn the “why” behind some of the things I do and learn about safety etc. It won’t apply to everyone, but there will be many people who need a little extra understanding of the workouts. That said, I will try not to go on and on and I will ensure I still show plenty of the exercises 🙂
The Workout
Set your Gymboss Interval Timer for 21 cycles of 20 seconds for rest and 40 seconds for effort. Complete 3 rounds of the following 7 exercises:
Stand-Kneel-Stand (right) (16kg) (14, 13, 13)
Stand-Kneel-Stand (left) (16kg) (14, 14, 12)
Clean and Press (right) (16kg) (8, 7, 7) –> these have got tough!
Clean and Press (left) (16kg) (9, 7, 7)
Single-Leg Constant Tension Hip Thrust (left) (19, 18, 17)
Single-Leg Constant Tension Hip Thrust (right) (20, 19, 17)
Renegade Row (2x16kg) (18, 17, 16)
And that’s it for today!
I’ll be back soon with a new information post to help you with your training.
Time for a quick post today. This workout was great, just what I needed to supplement a lot of high intensity training earlier in the week. Going high intensity all the time is not a good idea for your body. You need to recover and also try to provide different types of training stimuli.
Although each week I do 2 HIIT workouts, I try to vary the intensity even within those. I was asked a while ago why sometimes I change the interval times? Because sometimes my body needs more recovery. If we just assume each day we are the same as before, we risk making a mistake and getting injured. Things will never differ a lot, but even a small 5 seconds can make a huge difference to your performance AND results. It's important to listen to your body.
The Workout
I set my Gymboss Interval Timer for 20 cycles of 25 seconds rest and 35 seconds effort --> this lowered the intensity and allowed me to focus on form. I completed 2 rounds of the following 10 exercises, but feel free to add a third round. My numbers are in brackets below:
Thruster (right) (14kg, 16kg) (16, 12)
Thruster (left) (same) (15, 12)
Single-Arm Swing (right) (16kg) (24, 23)
Single-Arm Swing (left) (same) (same)
Super Plank Climber (12 push ups, 10) <== or do regular Plank Climbers (feet on floor)
Clean (right) (16kg) (18ish, 17)
Clean (left) (16kg) (same numbers)
Alternating Single-Leg Hip Thrust (16, 15) <== or do Alt. Single Leg Glute Bridges, or X-Band Walk
Inverted Row (12, 12) <== or do Alternating Bent Over Row, Ballistic Row, or Seated Band Row
Skater Hops (didn't count) <== or do Jumping Jacks, Mountain Climber, or Burpees o_O
It was a lovely calm and effective workout. Great to do Cleans again, and I love single arm swings!!
I feel like a stranger bringing you a workout; sorry it’s been so long! With the build up to launchingGet Glutes, you can imagine things got busy for me. And not only that, but I also got news that my landlord has sold the house I’m renting, soooo I kind of have to move 🙁 Boo hoo.
All exciting stuff!
As you can see, I removed the Disquis comments from the bottom of the blog and returned the blog comments to the old way. I have had several complaints that it’s not as easy to post comments, or see my replies, which is NOT cool!
The Workout
Get your Hamstrings ready for some work as we set about an interval workout with a lot of lovely swings!
For a different approach to teaching and correcting the Swing, you might want to check out my friend, Jen Sinkler’s post “Fix Your Kettlebell Swing“. I know I also did a post on correcting the swing (and I should be linking to that), but Jen’s is way more fun!! Thanks Jen 🙂
Set yourGymboss Interval Timerfor 21 cycles of 20 seconds rest and 40 seconds effort. Complete 3 rounds of the following 7 exercises. Note: the weights I used and the reps I managed are in brackets:
Double Suitcase Deadlift (2x20kg) (21, 19, 17)
Two-Handed Swing (24kg) (30, 28, 30)
Double Military Press (2x14kg) (10, 7, 7) GRR
Alternating Swing (20kg) (didn’t count)
Renegade Row (2x16kg) (17, 16, 16)
Roundabout Swing (20kg) (didn’t count)
Burpees (13, 11, 11) – death!
Great conditioning workout to get back into things after Christmas.
Let me know (in the new/old comment section) how you got on!
Do you ever try and make the excuse that you don’t have time for a workout? Or you could not train that day because something happened that ruined your plan to go to the gym?? I know I have! NOT TODAY (well, yesterday actually)!
Instead of missing a workout that I was looking forward to, I decided to throw together a very quick conditioning blast and save my planned workout for the next day.
Of course, this does not mean that you MUST train regardless of how you feel. If your body needs a day off, then give yourself a break 🙂
Here we go!
The Workout
I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest / 20 seconds effort and completed 3 rounds of the following 8 exercises:
Goblet Squat (20kg)
Double KB Swings (2x16kg)
Alternating Curtsy Lunge (14kg)
Full Burpee
Side to Side Steps
More Double Swings *evil laugh*
Double Push Press (2x14kg)
Dynamic Squats
You’ll notice there are no rows. I decided I didn’t need any rows because heavy swings especially require upper back strength and Lat engagement, so I felt that was enough. Besides, it’s just one day.
The workout was intense and fun! Great way to kick-start my day … after sleeping in, I needed it!
My next post will be an update on my mum’s workout progress. We filmed it last night and you will all be very impressed at her progress 🙂
