Boost your cardio workout with this 30 min leg workout

Hi,

I guess this goes for all the ladies who love to go to lessons in the fittness centers. Yes, so do I! So I guess you might have been dancing, doing aerobic or bodycombat before. With this extra 30 minutes, you can easily get the full benefit out of the visit to gym. :) A little extra will take so much faster to the summer body :)


I did it after bodycombat, so I was a bt out of breath afterwards. There is no harm to do heavy whole body movements, like deadlifts, I usually incorporate those movements to all the workout. But with this workout, I played safe, because I di not want to risk to be injured because of bad form. Usually the more tired the body is, the less power it has to maintain the correct technique. This workout will keep your body burning the calories while increasing power :) Do not let super long breaks, about 30-45 seconds between sets.

1. Warm up: Cardio of your choice (for me 50 min of bodycombat)

12x3 leg press. If you can, increase weights with every round!



2. 3x12 leg extensions

Now you can do the following two movements either as separate movements, or continue to the movement 4. directly after movement 3 without a break and then combine the two.  In this way, you make it extra hard for you! So: first 12 back extensions. then directly 15 kettlebells swings, then a small break and repeat his cycle three times :)

3. Back extension 12x3



4. Kettlebell swing 15 x 3


5. Lunges on the stepper
    1. first round, do 10 per side with light weights
    2. Repeat again 10 per side, but now raise your knee when you are standing on the stepper
    3. Repeat again 10 per side, but now do it with a jump!
    4. Do still 15 small pulses per side, without a step





6. 12 x3 sumo squats (with a heavy dumbbell, kettlebell or bar on your shoulders)


Yees!!! :D I counted that this workout only burned more than 400 kcals, without any cardio included, which is quite good for a gym workout :)

And then to relax in the sauna <3 well deserved!


By,
Sara

Heyyyy!!!

Long time no see, I know... This last month was a bit hard: first, i got a broken rib, and I had exams in university and had to spend most of the time studying. Therefore now I think the time has come for a short backflash for the last months.

For the last 60 days, i have been doing sports almost every day. Combined with my food diet (never stop eating) I have now gained about 7 (!!!!!) Kilos. At the beginning I thought that I would maybe gain 1 or 2 Kg, therefore I was even more flashed when I saw my new weight!!!

The really hard thing for me was the food diet, due at every meal I ate the double amount of what I would have normally eaten. If you are not used to it, it can become really hard :D
I also had always some fingerfood with me, like nuts or raisins, for every moment that I was free...
For everyone who is in the same position as me I have to say: do it, even if its hard, and you will not regret it!

For our training plan I have to say that I loved it, never got boring, having always new challenges to do (weighht, running, bit of yoga, fightsport, condition, ... )

Now my rib is already getting better, I had to stop going to Krav Maga (it happened there XD), and had to be really carefull with every movement I did. Now I made a short training session, to get again used to our training plans.

We have a latter system for the sets, so we start with 15, then 20, and then 25 reps. Feel free to do even more ;)

Set 1

-Squats (preferable with extra kilos)
-Bicicle Sit-ups


Set 2

- Push ups

- Lateral leg raises

Set 3

- Russian rowing

- Sumo squats

Set 4

- Wall sit (1 - 1,5 - 2 minutes)

- Plank (1 - 1,5 - 2 minutes)

Have fun and regards,

R

Choosing Your Gym + Full-Body Workout in the Gym

Hi!

Today is an interesting day, since we go to the gym first time together! We are going to the test a new gym, in order to check if it would be beneficial to take a monthly card there. I love it, that usually you can test the gyms before, sometimes even a few times, before you have to decide. Since, if you are going to invest your tiem and money for going to gym, better make it worth the value.


Most of the times, the gyms would like you to commit for a long time. this would mean a yearly contract or even 2-year contract. It is a very good decision adn commitment, if you will make it, but it is also decision that should be seen as an investment. So, when you are thinking seriously about a gym with a nice smiling trainer who has just offered you a nice cup of coffee and maybe even 2 personal trainer visits vwith the contact, keep in mind the facts:

• Distance from home/work
• Athmospehere
• People
• Price
• Any friends there?
• Equipment
• Space
• Any lessons offered (les mills)
• Changing rooms
• Music
• How to get there (parking lot, easy acces with public transport)

Or even if you need a gym, maybe you would prefer crossfit or working out at home?

If you are choosing a gym, remember, that if it is a new place, it will take some time to form a habit of going there regularly. Therefore, the closer to you it is, the easier it is to go there. If you have already friends there, they might motivate you to go there too. You need to also know, what you really value, the lessons together with a trainer or a big gym area. Of course, the whole athmosphere affects your decision. I think price should be compared to the quality offered and therefore it is relative.

You can test your gym for example with this simple but effective workout.

The Full-Body Workout that we did with a classic movements for all the major muscles:

1. 10x 3 Squats
2. 10x3 Deadlifts
3 .3x10 Bench Press
4. 3x15 dips
5. 3x12 Dumbbell presses
6. 3x30 Standing calf rasies
7. 3x15 hanging leg raises
8. 3x12 Barbell curls

Check the movements here

Good luck with choosing your gym :)

First day of 12 week Half-Marathon Project -link to the program

Hi!

I found a plan for a beginner, like me, and now going to make the first run! I just wanted to post the already now. I can't say how excited I am, since it sounds something achievable, but challenging. Secondly, many of my sisters and friends have already successfully run the 21 kilometers, so I would be happy to join that group! :D I guess, this will greatly support also my summer body wishes! It will also be convenient program, because even though I will be travelling back and forth between Finland and Germany, and having irregular schedules, it does not matter, since one can do running anywhere. :D

I found this free training plan from running.competitor.com The instructions can be found from the website, but for the first week, you need to only know the meaning of strides, which is: "Strides are 20 to 35-second sprints at 85 to 95 percent of top speed. Strides help you work on your running mechanics in short increments and serve as a speed maintenance session."

So, here we go! First run is only 6 km and 4 sprints, so not so bad! Join me now, and run a half marathon in 12 weeks!

Best,
Sara
H