Before I get on to describing the workout for today I have something to share. We all have our sources of inspiration and role-models in different areas of life. For me, I try to live by the standards and wisdom set out by my mum. A while ago, fellow GGS Alli McKee wrote a post called “Girls Gone Strong; it’s a movement and a mindset“. This post compiled a super-inspiring collection of quotations from people on their reasons for following Girls Gone Strong, or describing a GGS in their life that they respected and admired. My caption was the following:
“A vessel of inner strength, she is my example of how to live. She listens, she supports, she never judges and she always has faith. She is strong when I am not. She, is my mum!”
The reason I chose to write about my mum is because I would not be the person I am today, if it was not for her support along the way. Of course I am different to my mum in many ways, but she has instilled in me the best of what she stands for; things such as honesty, kindness, patience (a work in progress), tolerance, faith, love, the ability to think calmly, ask questions, be modest (although I think this is an Irish trait) and be forgiving. As you can see, I have a lot to be grateful for, but above all of this, she is my role-model for inner strength!
My mum happens to have a gift for writing (among other things), so a few weeks ago I offered to help her set up her very own blog so she could begin sharing her gift and wisdom with the world. If any of you wish to check it out and see what a wonderful mother I am blessed with 🙂 Then her blog is “Airing Wisdom” at PhyllisSloan.com.
Now for another training update. Yesterday I did an upper body routine of Wide-Grip Pull-Ups (which I never do), Bench Press, Seated Cable Rows and Weighted Dips.
First of all, I managed 4 sets of 5 Pull Ups (which I didn’t think I could do) followed by 2 final sets of Chin-Ups (8 and 6).
Next we did Bench Press (5 total work sets): Set 1 40kg x 5 reps, Set 2 45kg x 5 reps, Set 3 45kg x 5 reps, Sets 4&5 30kg x 12 reps
Seated Cable Rows (3 sets): Set 1 49kg x 8 reps, Sets 2&3 40kg x 8 – 10 reps
Weighted Dips (3 total work sets): Set 1 10kg x 5 reps, Set 2 12.5kg x 5 reps, set 3 10kg x 5 reps
Here’s the video:
Now for today’s Workout
Last week I posted a Double Kettlebell Complex workout with 16kg Kettlebells. This week I went a step further and progressed to the 20kg KBs for the workout. There is only one double KB exercise, but I did progress the snatches to the 20kg for the first time!
Anyway, I did three rounds of the following 5 exercises with set reps:
Double KB Front Squat x 5 reps (2 x 20kg)
KB Snatch (right and left) x 5 reps (20kg) – if the snatch is too difficult, then swap for Push Press 🙂
Clapping Push Ups x 6 reps (could’ve tried for 10, but just do as many as you can or switch to normal Push Ups)
Pull Ups x 5 reps
Single Arm Swing (right and left) (20kg) x 10 reps
You can set your Gymboss Interval Timer on the Stop-watch and time it, but I didn’t bother; I just went with how I felt. And since I was tired, I just stuck with 3 rounds.
Also feel free to adjust the reps to a safe range for YOU 🙂
That’s about it for today. Have a great workout everyone, and let me know how you get on!
Hope everyone had a lovely weekend. I spent most of it outside in the hot sunshine and with my friend for her Hen Party Weekend. On Saturday we went horse-riding and then had a picnic. That night we went out for a meal and some cocktails. On Sunday morning we went to a 5 Star Spa and had some relaxing treatments (but I had to leave early coz I got sick 🙁 ). Feeling a bit better today though!
Giddy-Up Horsey 😉
Mourne Mountains (this is the view from the horse trek)
Picnic anyone?
The Hen Party theme was “Red”, so I had to think of something … not sure about this look :/
A great night had by all! 😀
The workout for today was one I did on Friday. It was so tough! So much so, I questioned why I put myself though it and I think I even asked God to come and take me – haha, the drama! Anyway, here’s the simple (deceivingly so) breakdown.
The Workout
Firstly, I apologize about the word I say at 1:20! I meant to edit that out, and really REALLY hope my mum doesn’t watch this one – oops! 🙁
Do as many rounds of the following 4 exercises as you like. I did 5 … don’t ask me why! And I had DOMS the next day, which rarely happens.
A couple of suggestions would be to set your Gymboss Interval Timer to “Stop-watch” mode and then keep it to a time you are happy with. Or, just go by how you feel. I used 2 x 16kg for this workout. DEATH!
Double KB Front Squat x 10 reps
Double KB Swing x 10 reps (you can keep these single KB swings if you prefer)
Single Arm KB Snatch (right and left) x 5 reps (feel free to do more, but 5 was enough for me)
Burpees x 10 reps (this was actually the nice part of the workout LOL)
All in all, this took me about 20 mins (a little over) to complete. My recovery rate decreases dramatically when in the heat, so I was definitely struggling with this one.
I bet you will all do 5 rounds in a breeze and then be like “what was so hard about that Marianne?!” “you call yourself a fitness person” “Dammit Marianne, why did you get me excited about a challenge – shame on you” … all with disappointed facial expressions.
*hangs head in shame* 😉
Just kidding, this is as intense as the effort you put in.
Today’s workout is a short, intense Kettlebell blast, intended to challenge your endurance and work on conditioning. I cannot claim I designed this as I stole it from another blog called Allie McKee Fit to Figure. Allie went from being an average fit girl to a Figure Competitor. This girl is pretty darn fit and she has loads of strength and conditioning workouts on her site to give you plenty of ideas if you fancy checking it out.
I like to have inspiration around me, and I think I have found a ton here.
The Complex is 10 reps of 10 exercises performed back to back for time. You can do one, two or three rounds – depending on your time. This would be a good finisher to a lower body strength workout.
I decided to give this a try today. I started out using my 14kg Kettlebell (as I am not great at snatches and want my skin to remain ON my palms LOL), but I downgraded to the 12kg as I fatigued.
Use your Gymboss Interval Timer to time your attempt, record it and then try it again down the line and see how you improve 🙂
The exercises are:
Kettlebell Single Arm Swing (right) x 10 reps
Kettlebell Single Arm Swing (left) x 10 reps
Kettlebell Clean (right) x 10 reps
Kettlebell Clean (left) x 10 reps
Kettlebell Snatch (right) x 10 reps
Kettlebell Snatch (left) x 10 reps
Kettlebell Front Squat (right) x 10 reps
Kettlebell Front Squat (left) x 10 reps
Kettlebell Push Press (right) x 10 reps
Kettlebell Push Press (left) x 10 reps
Now try 2 more rounds LOL!
Round 1 – 5:35 :/ Round 2 – 4:09 Round 3 – 3:58 (not the best, but ok)
Now, the design for this complex is not set in stone, so you are free to mix up the order of the exercises, or even substitute exercises for others, play about with it and make it your own 😀 Also try and choose a weight that you think you can complete the whole workout with. Although I realise that sometimes we can use heavier weights for the likes of the squats, so you can change if needed.
I decided this was enough for me today as I am working more on legs in the gym. But take this sort of workout with you when you are heading to the gym and add it in for an extra “Twist” to your session.
