Posts tagged: fit
WELCOME BACK TO MY LIFE!
Soooooo my roommate used to be a professional dancer. He was so inshape it was ridiculous. It’s been four years now and he’s fallen off the wagon of being fit. Let’s just say that. A couple days ago he asked me for help. To get him back in shape and help him get back into it.
So now he’s facing a VERY different side of me. The insane ‘I want to personal train someone’ side. Hehe. Today was day 1. We are on a 28 day shake type meal plan.
Shake for breakfast, shake for lunch, healthy snacks and a low carb, high protien, high fibre meal plan. (I say meal plan. Not diet. Get this right)
Today as a general overlook of how much we need to do, this was our workout -
The Deck-
Hearts- Crunches
Diamonds- Push ups
Clubs- Squats
Spades- Lunges
30 minute Jog- (this was a 2:1 ratio. Jog 2, walk 1) and it did not last. 10 minutes later we sped walked the rest. Haha I love him.
We have work to do but he’s dedicated. Though he called me a bitch about 20 times ;)
Also tried out Jillian Michaels 30 day Shred level 1.
This was overall a fun work out. I love Jillian and think she does an amazing job at explaining the exercises and encouraging you to keep going.
The run. Well. It was okay. Let’s just say that =)
20 squats
30 lunges (each leg)
40 calf raises
50 sec wall sits
100 jumping jacks
50 sec wall sits
40 sumo squats
30 single leg lifts (each leg)
20 squats
20 push ups
20 triangle push ups
40 air punches
20 lateral raises
20 push ups
20 triangle push ups
6.8 km run. Knee hates me.
Run through everything. But listen to your body!
Ran - 18.35 Km.
Well it happened. I finished. Pace needs work…
My knee isn’t pumped but totally pulled through!
TRAINING IS ON! (will it always was but I’m pumped)
=)
20 squats
30 lunges
40 calf raises
50 sec wall sits
100 jumping jacks
50 sec wall sits
40 sumo squats
30 leg raises
20 squats
6km run.
Training on the coast! What what!?
3 x 20 squated dumbell rows
3 x 20 squats
3 x 20 laying down tricep overhead extensions
3 x 12 (each leg) Reverse Lunge
3 x 18 In lunge position (each leg) - bicep curls
3 x 18 In lunge position (each leg) - lateral raises
3 x 20 decline sit ups
LEGS FEEL MY WRATH
3 x 15 wide stance push up
3 x 15 tricep dips
3 x 10 open chest flies
3 x 8 side to side push up, to rows
3 x 15 over head tricep pushes
5 miles on the treadmill. Feeling the knee. Next is legs
3 x 10 pull ups
3 x 10 lat pull downs
3 x 10 rows
3 x 10 bent over barbell row
3 x 10 delt fly’s
3.21 mile run. INTERVALS.
RAN IN MY NEW SHOES FOR THE FIRST TIME. Breaking them in, but dear goodness they are amazingly comfortable.
5 Miles this morning.
Feeling good! Did yoga last night and just feel stretched.
Also really feeling the legs from yesterday. YOUCH!
3 x 20 Alternating Bicep curls
3 x 20 Overhead shoulder press
3 x 10 Over head tricep extension
3 x 15 tricep dips
3 x 15 Preacher bicep curls
3 mile run. Hello gym, I promise not to slack anymore… <3333
