Tag: Personal Training

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Blood Sugar | Insulin Resistance | PCOS Fitness | Exercise Latest News

Tabata – Aerobic and Anaerobic Capacity

Finally, I’ve caught up posting my workouts 🙂  Today, 3/30/16, got back to deadlifts combined with DB press and wall handstand hold. Then, Tabata row bursts — push hard to improve heart and muscle capacity in the long term!

Strength & Conditioning:
20 min EMOM (every minute on the minute)
Odd Minute: 5 Deadlifts: started with 95 lbs and ended with 155 lbs
Even Minute: 5 DB Press 20 lbs each for 5 rounds and 20sec wall handstand hold for remaining 5 rounds

Cash Out:
Tabata Row (Total Calories). Completed total of 48 calories

One of the most efficient ways to increase increase aerobic (cardiovascular) and anaerobic (muscle) capacity is to tabatas training or bursts which you give it all during the working seconds. I will write a piece on tabatas. In the meantime, know that tabata training was discovered by Japanese scientist Dr. Izumi in 1996. It consists of  20 seconds work (with 10 seconds of rest in between each set) for a total of 4 minutes.

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Tabata Training

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Energy Boosters & Zappers Fitness | Exercise Latest News

Sunday Self Care = Double Monday!

Easter Self-Care Day = Double Workout Monday

On Sunday 3/27/16, a friend hosted Easter brunch at her house for several of her friends. I had such a great time. My plans were to stay for 2-3 hours and go on with my afternoon to workout and work on the business for a few business items. Well, that didn’t happen and became more of a self-care day. I followed the moment and spend several hours at my friends’ house. It was a good break and on a good day of the year.

Anyway, next day, Monday 3/28/16, I got to the gym 30 minutes earlier and did a mini-workout before the WOD. No exercises on Sunday, got me two on Monday!

Here is how I moved my fanny. Warm-up workout (completed in 11:32 minutes)

3 rounds: 50 Double Unders + 21 kettlebell swings 35 lbs + 12 pull ups

Then, class WOD:

3 rounds: 4 min AMRAP and 3 min rest

15 parallette burpees box jumps (20 inches). AMRAP Power Snatches 55 lbs

That is, complete the first part and do as many snatches as possible until hit 4 minute mark. Then 3 min rest.

Completed a total of 12 + 13 + 12 snatches.

**Remember, the movements I perform during my workouts do not reflect routines I design for clients! 

Great article on The Neurological Benefits of Clean and Snatch Complexes: http://breakingmuscle.com/olympic-weightlifting/the-neurological-benefits-of-clean-and-snatch-complexes)

Overall, I was pretty happy with my performance since I was in the middle of 24 hours intermittent fasting and hadn’t eaten in 12 hours. Stay tuned for more write-up on intermittent fasting.

kipping pull up
kipping pull up
Categories
Fitness | Exercise Latest News

Bench Press – Hello Again

Decided it was time to bring bench presses back.

Yesterday, /29/16, I brought bench press back to my routine. Hadn’t done them in months, sometime prior to shoulder injury in Dec 2015. I felt weak…not surprising since I had to stay away from most upper body movements for almost three months. Lots to catch up  🙄 

Here was my workout. How did you move your fanny? 

5 rounds:

10 bench presses 65 lbs (total 50 reps)

15 Kettlebell swings 35 lbs (total 75 reps)

12 GHD sit ups (total 60 reps)

12 Hip extensions (total 60 reps)

Main muscles engaged on bench press

Pec major, chest, arm, and shoulder muscles, scapulae fixers, and the triceps. Read a good article on bench press: http://www.bodybuilding.com/fun/progressive6.htm

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bench press