We are working on adding more yoga at the gym! Thank you, Susan!
Most Sundays during the cold winter months, I offer a free group workout for my current paying clients. I consistently have 6-8 regulars show up to join me. Since I typically work out on Sunday mornings, I figured that it would be more fun if I had some friends to join me….we could all suffer together!
Today we did :30 on/:30 off for 7 rounds (35 minutes):
TRX Rows – remember to keep your body and butt tight and rigid.
Mountain Climber (Slide) Variations – we did alternating, slow, elbows down, on the hands, and body saw with elbows on the bench.
Heavy Rope – double up, out/in, lateral right, lateral left, outward jump rope, grappling throw, your choice.
Speed Ladder – various speed ladder drills for footwork. (My clients need to be doing more of this!)
Plank – Prone, right, left, plank reach, right, left, prone.
Ok, so I’m not the greatest athlete, but I (sort of) make a decent workout partner for my kid. (He even high-5′d me tonight.) I definitely cannot keep up with him on strength anymore, and he is much more mobile and able to do all the lifts. He heckled me and makes fun of me for making noise, grunting, and complaining about the Air Dyne. At one point today I heard, “Come on, Mom! You’re better than that!” But, what I think he likes the most is coaching me. . . he’s smart, he knows what he’s doing and can tell when I’m completely off – and he lets me know.
Since Dad has been unable to coach him recently, it’s been up to me to make sure he gets in his regular workouts. On Monday of this week, we had a snatch workout. Tonight, we did cleans. I prefer cleans over snatches. . . OH squats are very difficult for me. And, all squatting is a struggle, unless I have my beloved plates under my heels. Here are some videos. . .
Me attempting to clean & jerk 30kg from a hang. Needs work!
Will doing his clean & jerk easily at 40kg. He is going very light since I’m in charge. He goes a lot heavier when Dad is around. He’s a little badass!
My Bench Press PR – 42.5kg (93.5 lbs.) for 4! Woohoo!
I’ve really enjoyed working out with my son this week, although I’ve been VERY sore. Yikes! Thanks, Will!
The Plate Circuit is a conditioning workout I learned from my husband. (Actually, most of the stuff I do at the gym, I’ve learned from my husband. Thanks, honey!). The Plate Circuit is made up of basic exercises using a 10-pound plate. You move through the exercises at a faster pace that you’d normally do during a regular strength workout. I like it because it not only is a great workout, but it is also very QUICK, and effective. My heart rate gets elevated right away, it’s hard, and I’m spent after 25 minutes or so. That is my kind of workout! Get in . . . get to work . . . get out.
I often change it up. Sometimes I’ll add jumps, kettlebell swings, push-ups, more core work, and sometimes I’ll even do a combo of a Plate & Med Ball Throw circuit. And, I usually always do this with the jump rope, slide board, or Air Dyne. If you are short on time, stuck at a hotel with crappy equipment, or at home, this workout doesn’t take a lot of space or time. If you don’t have a 10 lb. plate, substitute anything that weighs about 10 pounds and is fairly easy to grip.
Here was our workout for today. . .
Foam roll, mobility work, tubing slides, and some warm-up stuff. . . everyone has their own issues and exercises they need to do during their warm-up. We all do our own thing before we work, but we ALL do the following: hip flexor & hamstrings.
Big Circles x 5 each direction
Wood Chopper x 15-20
Super Plank Right x 5-10
Good Morning x 15-20
Standing Rotation x 10 each direction
Squat to Press x 15-20
Super Plank Left x 5-10
Lunge Walk x 5-10 each leg
SL RDL x 10 each leg
Pull-over x 15-20
We all did our own thing for the cardio segment. . . we did the plate circuit exercise together, then do at least 1 minute of our selected cardio (spin bike, Air Dyne, treadmill, UltraSlide, jump rope), then rest for 30 seconds afterwards. We all worked hard for a solid 26 minutes, not including our foam roll, mobility, and warm-up stuff before we started the circuit.
Thanks for coming, Ladies! You are all awesome!