Dance Dance Dance!!!

Hiiii!

Just to let you know, yesterday was the national "Sports day of your dreams"-day in Finland. It was  a new nation wide cmpaign to get people to move more and try new things with discounts to gyms and other sports. I measured my body composition in one of the gyms. Huiiii :D My body-mas index is normal (23 normal lying anywhere between 19-25)! So yeeyy :) But hehe, could still lose some kilos... Or gain some if those would be muscle! (I guess you already knew that muscle weights double the mass of fat?) 

Anyway, if there was any extra in my hips, I hope those were burnt in the dance lesson that we tried with my friend :D Hihi, we started with lady Marmelade. It is great to see when people really fel the music and express themselves and let them free^^ Respect! Dacing is also super awesome sport, burning almost as much calories as running, if you really dance "hard". I would also like to point out, that I have burnt 1000-2000 calories when clubbing, if I have been constantly dancing for several hours (which happens quite easily...) So, partying and especially dancing are good for the soul and body :)

Burn baby burn

 And for those moments when you feel like dancing, but there are no dance lessons offered next to you:

There are some really nice Youtube dance-lessons! 

One of my favorites is Keaira LaShae :) Try this out and see it yourself! 11 min, yeah yeah^^

Best,
Sara

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!                 

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

Short cardio and core training from our Krav Maga lesson

Hey!

Today's challenge will be a bit different to the ones I posted before. Usually, the warm up should be done running, but if you are at home, you can also do it stepping.

Warm up:

(stepping/running)
Every position at least 60 seconds
Make circles with the arm, alternating left and right.
Raise your knee until it touches your shoulder, change leg every 3-5 steps.
While stepping, make boxing movements. Raise the rhythm the longer you do it.
Jumping Jacks

 

This was the warm up, hold every position  for 1 minute!


1.  Go to squat position and hold. After half of the time, start raising repeatedly your heels and go down again.

2. Go to plank position and hold.

3. Upward dog position

4. Back to plank and bring your knee to your triceps and hold (one side)

5. Downward dog position

6. Back to plank and bring your knee to your triceps and hold (other side)

In 30 seconds, do the max. amount of push-ups (elbows next to body) you can do 

Lay in sit up position, do sit ups, but u cant be faster than 5 seconds for every move (5 sec. to get up, 5 seconds to get down)


So folks, have fun doing it! It will be a quite fast workout, so you can repeat it at least 3-4 times!