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 :)

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

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!!