Full body workout

Looking pretty after my work out. HA

I have to say I am pretty upset at the inconvenient timing of my surgery.  I was finally getting my stamina back up and now I’ll have to take 6-8 weeks to recover after the surgery. All the hard work I’ve put in at the gym will be wiped out and I’ll really have to watch what I eat so I don’t gain too much weight.  But I need to do this surgery and I hope I can get back into the swing of things quickly.  I now know my surgery is scheduled for Tuesday morning and I’ll be staying in the hospital for 3-4 nights, provided all goes well.  Fingers crossed!!  In the meantime, I will bestow you some wisdom from my personal trainer… 😉

Last Thursday night, my trainer did not spare me.  She had me do a brutal challenge and I had the hour to finish it in.  This session was not a pyramid of doom but more of an upside down pyramid of hell.  It was brutal.  But I love the challenge and I was hoping to do this again in 6 weeks time to beat my time, but now that’s on the back burner.  Are you ready?

10-9-8-7-6-5-4-3-2-1

Deadlifts (60kgs)

Band assisted pull ups

Kettle bell swings (16kgs)

Hand release push ups

Calorie burn row (row for as long as it takes to burn 10 calories and so on)

Get through this as fast as you can and with the weight you’re comfortable with.  You’re doing 55 reps so choose your weight wisely!  Obviously rest when you need to and break up the number of reps if needed, I would take a quick little break during the pull-ups when having do 10 reps in one go.  The 9-8-7 block is the toughest part of this work-out as you’ve already done so many reps at this point, so pace yourself.  But once you get to 4-3-2-1, you’re laughing.

I did this sequence in 48 minutes.

My arms and shoulders were pretty sore after this work out and when I worked out again on Saturday, I was feeling it.

Saturday I did a nice little kettle bell complex that works your arms/shoulders.

10 reps – 8kgs – start with either your left/right arm

Single arm swing

Swing clean

Overhead press

Overhead squat

Repeat with each arm for 8 reps – 10kgs and then 6 reps -12kgs (use the weight you’re comfortable with)

Tuesday night I had my last session for a while and since I had two days of essentially arms/shoulders, it was squats day.  I am definitely feeling the pain, but am I weird for liking it?

Front Squats – 20kg bar – 8 reps

Back Squats – 20kg bar – 10 reps

Walking lunges – 2 x 8 kg kettle bell

Do four sets, increasing the weight incrementally.  The 4th set, feel free to take down the number of reps down by 2.

Enjoy!!

*I write these posts so I can remember my workouts for when I won’t have a trainer and need inspiration!