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

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

Maximum speed

Yuhuu,

my friend asked if I would like to join to run in Helsinki City Run in May! :D Maybe, I could do a half marathon... ?  My longest run ever was 14 km, so it would be interesting to test. The idea of having a clear goal for running would really motivate, so next week, I will start to run in an organized way (I will post the program here).

Today, we made a little test runing fast speed 3,5km (19 min) with Robert. So very short, but intensive :D
I was little afraid of running fasr, since I was not sure, how far I could keep the pace, or if I would be lagging far behind Robert. Awful thought! :D

On the other hand, if you learn to push yourself sometimes over your normal limits, it will get easier in the real life too, developing also the mind. It also increases the metabolism and increases your speed even when you run longer distances. So you could also try, what is your fastest 3km or 5km, just to know your level and to better find out how you should define your goals. Next week, we will test the 10km time.

So, starting small, but powerful! I guess this Spring could bring some nice new challenges!

Best,
Sara

Helsinki City Run

Let's do it!                 

Killer functional kettlebell/dumbbell workout for legs and core.

Hey!
    
Never skip leg day!

Todays challenge will be focused on legs and core. We will do three rounds each pattern, trying to minimize the breaks in between! Between is pattern pair, have a 1-2minute break. We combine leg movents with abs, in order to hold the legs up, so that they can regenerate. While your legs will recover like this faster, you can do the whole workout untill the end. Even though, I must say that it was brutal! The idea of the workout is to improve the functional movements and power of legs, but to avoid the stiffness and tiredness with the active recovery for the legs in between. We did it with dumbbells (5kg and 10kg) you can also do with kettlebell. Good luck!

Always alternate between these two sets

1- A) 50 front kicks (25 per side)       B) 20 Kettlebell swings

 2- A) Lunges (10 per side)                 B) Bicycle abs (40)

3- A) 15 Front squats (as low as possible)  B) 30 russian twist

  

4- A) one legged romanian deadlift and row (8 per side)       B) 16 leg raises

5- A) 10 kettlebell high pulls             B) 15 Rower Sit-Up

      
                                                

6- A) Wall sit (1 minute)                   B) 100 toe raises

 

 By,

Robert

 

Faster! Stronger! Harder! I bet u can do this 12 min arm +cardio workout!

Hi,

writing my thesis, but then got distracted. Seriously needing some sports now! I want to make it intensive, to gain the benefits but also to save some time today (In a hurry, so less than 15 minute workout really beats the +2 hour "go to gym -do sports -come back" project.

Since you are only competiting against yourself, you decide your pace. Try your max! :)



So do this twice, altogether 12 minutes :) 50sec work per movement with 10 sec break.

1. Jumping jacks

2. Push ups and side plank

3. Burbee

4. Push ups with narrow grip


5. Shadow boxing

6. Hindu push up


During the first round, try to set your bar to the max. The second round you already know the movements, so break the record from the first round! Okay, if your hands are not dead... Do one extra round :D

Best,
Sara

Effective upper body workout

Hi dear,

Today is upper body day! It is so important to train the body evenly and keep the whole body strong. For example the Women Running.com commented how the elite runners use their whole body to run faster, therefore, strong upper body improves also your running performance. Aaaaaand, for guys, chest, shoulders and abs are the hottest body parts. Yes, true story. So, let's do it.



I have been talking with lots of friends, and the friends who do not like gym, most probably are not sure what to do. If you haven't been in the gym, you can test these movements first at home, to check how does it feel to do them :) You can do this workout also at home, if you have 3-10kg dumbbells.


So!

1. 3x 12 clean and press with 30-60s breaks

2.4x 10 squats with 30-60s breaks


3. Alternate these two movements for three rounds

a)12 push-us
b)20 bicycle abs

4. 12x3 Incline bench press
 

5.Alternate these two movements for three rounds
a)12 arms raise (front)

b) overhead extensions


6.Alternate these two movements for three rounds
a) 10  bicep curl

b) 12 arm raise (sides)




Last thing!

Alternate for 3 rounds (altogether 3 minutes)

a)side plank (left) 30s
b)side plank (right) 30s



Yey :D

And stretching 2-3 hours after :)

Perfect!

by,
Sara

Simple leg day workout

Hi!

Huh! You know, I tried to check something ready-made that I could just easily copy-paste here. But when I was googling in the gym after a dance lesson lower body workout for runners, I found a lot of motivational talk, but not so many easy and simple workout-sets. So, I created one by combining all the all-time favorites and basic movements!

And, no matter, what is your goal, run faster, be stronger or have a booty that will amaze others later, they are all valid sources for motivation! Yes, you heard correctly, runners too benefit from good muscles.






























If you are a beginner, it is better to do with a little bit lighter weights and a bit more reps to build up some strength. But! When you handle the movements, and you have already done some weightlifting, you should go for more weights! :D
:D




Have about 30-60s breaks between each sets. You can stretch your muscles or for example do abs.

1. 3x 12 Squats
2. 3x 10 Romanian dead lifts

-remember to have straight back! And keep your abs and whole body tensed!


3. Alternate these movements
a)jump to a box (40cm-80cm depending on your fitness level) 10 times
or step to a box with 10-20kg extra weight


b)do 20 bicycle abs

4)Alternate these movements for 3 sets

a) 12 lunges per side with 10-20 extra weights
b) 12 push ups

5) 3x 12 Barbell hip thrust

6) 3 x30 calf raises



Enjoy, remember to stretch :)

Best,
Sara

Workout bingo

Hey there!!!
Use your full name, and choose a movement for every letter in your name.  That's the workout of the day, and repeat if necessary :)

A- 50 jumping jacks

B- 20 crunches

C- 30 squats

D-15 push ups

E- 1 min. wall sit

F- 10 burpees

G- 20 sec arm circles

H- 20 squats

I- 30 jumping jacks

J- 15 crunches

K- 10 push ups

L- 2 min wall sit

M- 20 burpees

N- 25 burpees

O- 40 jumping jacks

P- 15 sec arm circles

Q- 30 crunches

R- 15 push ups

S- 20 burpees

T- 15 squats

U- 30 sec arm circles

V- 2 min wall sit

W- 20 burpees

X- 60 jumping jacks

Y- 10 crunches

Z- 20 push ups

If you have to do the same movement twice, you can also choose another ;)

Have fun!!

Upper body workout in gym (or at home with some modifications)

Hi!
I went to gym, and did an arm workout that you can use as an  example for your upper body workout. I did this when I was thinking how important the upper body is for most guys. These exercises are for the arms, chest and back, to get some 3D improvement! Hehe, have fun Robert! I enjoyed it too, since usually I always train only legs and therefore my arms are relatively weak compared to the rest of my body. So ladies and gentlemen, regardless of your gender,  let's start lifting :)

I did:

for warm up:
10 min with cross-trainer
30 kettlebell swings (12kg)

Start with muscle groups and proceed to smaller ones:

(Optional: 4 x 10 squats)

3x12 Bent over barbell rows 

Bent over row, instructions from Bodybuilding.com

3x12 Overhead barbell press

3x15 Lateral pulldown (or pull-ups, or modified pull-ups)

Like in Samsfitness.com.au

3x12 Bench press

3x12 Dumbbell bench press

3x15 Back extensions

3x 12 Close grip push ups

3x15 barbell curls

3x15 abs

Huh huh!

Remember stretching :)