Doozies of workouts lately!!



I have done a few really nasty, horrible things in my training lately which I thought I'd blog about!! If I end up training any of you guys - be VERY scared!! Hahahaha! I make a point of writing down the most insane and painful of my workouts.... so that in the future, I may share them with other lucky individuals!! lol..



Umm... yeah, let's NOT have any
ambulances called on MY
watch thanks!! lol



Some of you will know that I am studying a Certificate 3 & 4 in Fitness this year... One thing I am looking forward to learning during the course of the year - is how to pitch training at a lower impact level.. I reckon I have the insane scary thing down pat (and those that know me would agree!!) But give me someone weak and unfit - and I might just kill them. Literally. Hehehehe.. I have had many people already ask me if I could practice training on them - because apparently they want to look like me, and do what I have done with the weightloss.. lol... which really is very nice, but let me just say - if that is the case than I must HIDE THE MANY AND VARIED FLAWS WELL!!! Oh yeah... I own mirrors guys. lol...

Anyway, both for my own memory and for other people's benefit if they so wish to kill themselves, here are some things I have done in my training recently!!

Begin with 20 reps of something using a lower weight

ie. 20 reps of 10kg dumbbell chest press

Next do 15reps of that same exercise using a higher weight

ie. 15 reps of 12.5kg dumbbell chest press

Lastly do 10reps of that same exercise using an even higher weight

ie. 10reps of 15kg dumbbell chest press

Circuit (as many times through as you feel the need): 20 Box Jumps / 100 Skipping / 20 Knee Repeaters / 10 Tuck jumps / 20 Tricep Dips / 50 Mountain climbers



Box Jumps



Tuck jumps







Assisted pull-ups... Ditch the ball
and put your feet on the ground



Sit ups and boxing with weights. (Just hold the weights in your hands as though you are boxing with gloves!!)

Do one sit up: 2 boxing (ie. Jab / Cross)

Do one sit up: 4 boxing (ie. Jab / Cross / Jab / Cross)

Do one sit up: 6 boxing

Do one sit up: 8 boxing

All the way to; Do one sit up: 20 boxing

21 of each; then 18 of each; then 15 of each; then 12 of each.



Barbell Squat Press

Squat and barbell press. (Hold the bar in front and squat down; as you stand up push the bar above your head).

Push-ups

Jump squats

Pull-ups (Can do them with your feet on the ground like an upside down push-up - see right)

Sit-ups holding a medicine ball

Lunges with bar on back (each leg gets the reps!!)

Burpees (nasty!!)

Leg extension weight machine: 8 reps.

Push it up and hold it for 8 sec

Push it up and hold it for 7 sec

Push it up and hold it for 6 sec

All the way down to 1 sec

And some boxing stuff!! (This time with proper pads and gloves  no weights involved).

20 punches / 10 lunges and 10 kicks (lunge / kick / lunge / kick)

18 punches / 9 lunges and kicks

16 punches / 8 lunges and kicks

14 punches / 7 lunges and kicks

12 punches / 6 lunges and kicks

10 punches / 5 lunges and kicks

Swap legs and do it all again.



To get a sprawl - do a burpee
and get your tummy on the ground
in the middle!!





20 J + C / 20 UC / Run /10 jump squats / 10 push-ups

18 J + C / 20 UC / Run / 9 jump squats / 9 pushups

down to

2 J+C / 2 UC / Run / 1 jump squat / 1 pushup

20 J+C / Sprawl

18 J+C / Sprawl

down to 2 J+C / Sprawl