Category Archives: Get Fitter

Slam Ball Burpees

There are stories behind this exercise.

1. Slam Balls – While I was on holiday in the U.S, I fell back in love with them, I attended some classes with Core Group Fitness @ Performant Fitness.
Side Note: If you’re in Dallas TX, you have to check them out and tell them I sent you - http://www.performantfitness.com ;)
I hadn’t used slam balls since I moved to Lagos (Nigeria) a year ago…. wow, time flies!
Slam balls made a regular occurrence at CGF this time around and although they can be hard work, I LOVED every class we used them.

Once I got back from my holiday, the plan was (and still is) to order some  new workout toys, slam balls included, and have them shipped to Lagos. I still haven’t done this and should do so ASAP to keep my group and personal training sessions interesting!
Luckily, I found two 10kg slam balls in a store here in Lagos, I was pleasantly surprised both at seeing them and the cost – very affordable. Of course, I bought them both and the rest as they say, is history. My class members are already raving about them.
Find out more about my classes and services HERE: http://adura-o.com/services/

Slam balls are very durable and unlike medicine balls, don’t bounce back with the risk of knocking yourself out!! They are filled with air and sand and have a tough exterior to help withstand high speed impact. NOTE: Make sure the surface you’re slamming the ball is strong or use a pile of mats to cushion the impact and protect non durable flooring.

They can be used for ball slams (see video below) and also as weights e.g. I posted a video with overhead split squats using a slam ball.

Ball slams are high intensity and get your heart rate right up! The trick is to reach overhead and use your upper body and leg strength to drive the ball towards the floor, just like you’re trying to make a hole in the ground.

2. Because BURPEES, of course!

This workout is a good combination of 2 high intensity exercises – ball slams and burpees. Thank me later!

30s of slam ball burpees, 15s rest x 5 sets.

Stick to both the work and rest periods as detailed above to get the most out of this short, effective, fat burning interval workout.

Don’t own a slam ball? Try a tuck jump instead of ball slam… it works, trust me!

Get Fitter… I’m definitely back!

I’m back on it!

*Always remember to warm up pre-workout and cool down/stretch post workout*

Monday:

I had 40 minutes (max) to squeeze in a workout, my lazy, non-creative self settled for a hill walk. This time I didn’t reduce my speed OR incline during my rest periods. This way I ensured the intensity was increased! (–> Hill Walking post <--)


Tip: Don’t skip a workout session because you don’t have enough time, just increase the intensity and you’ll still get a great and effective workout!

Wednesday:

This time I had 45 minutes to spare… so I went for a 7am run. It was hot but very bearable :) I played some old music like Survivor (Destiny’s Child), some DMX, some Lil’ Kim, just random old tracks. My run was a bit more enjoyable singing (or rapping) along ;)
Once I got indoors, after my 40 minute run, I did 5 sets of 10 pressups: 10 pressups, 30s rest (5 times).

I’m back! :)

Get Fitter… Thursday’s Workout

I picked three exercises and decided on intervals.. again.

ONE

  • Warm up for 5 minutes
  • 15 burpees
  • 30s rest
  • Repeat for a total of 10 sets
TWO
  • 10 thrusters (60% of heaviest possible)
  • 20s rest
  • Repeat for 5 sets
  • 15 thrusters 
  • 20s rest
  • Repeat for 5 sets
Dumbell Thrusters

THREE

  • 45s plank
  • 30s rest
  • Repeat for a total of 10 sets
  • Plank
  • Cool down and stretch
Total time: Just under an hour.

Photo Credit: Fit Pro Life

Get Fitter… Wednesday’s Workout

I was very excited about my new trainers but not too excited about thinking up a workout so…

I did Monday’s planned workout but made it harder (I had a 10lb/4.5kg dumbell in each hand, I remember doing hill walks with Fitter London’s Keris with dumbell – HELLISH). This was much harder than I expected.
10lbs usually feels like nothing to me but after today’s workout, I hate dumbells right now! Haha!


GREAT for the glutes (butt, tush, a**), trust me! And, of course, endurance

5 minutes of warm up: slowly increased speed.
2 minutes @ Incline of 5, Speed of 6.5 kph (4 mph) with dumbells, pumping arms to work them and assist my walking
1 minute rest @ incline of 3, speed of 3.5mph, minus dumbell
2 minutes, Incline 6, same speed, with dumbells
1 minute rest

I kept increasing the incline by 1 until I got to 12 (that’s the max on the treadmill here). (I did try to increase the speed a few times but stuck to 6.5kph after a while, ha!)

After the final round (9 or 10 sets in total), I did a couple of 1 minute hill sprints.

Cooled down for 5 minutes.


Total Workout time: 45 minutes.

I feel great! I’ll do something similar next week, with 15lb dumbells.

You can adjust this to suit your fitness, increase/decrease speed, increase incline by 0.5, reduce total workout time to 30 minutes… 

Get Fitter… Week 2

Again, sticking to at least 4 workouts between Monday to Friday. his week will be 3 intervals sessions and one strength session…

I planned to do some hill walking intervals on the treadmill but I’m buying my trainers on Tuesday (tomorrow).

Try this:

  • Warm up for 5 minutes
  • Increase speed to 6-7 RPE (Rate of perceived exertion. On a scale of 1-10, 1 being the easiest). This varies for everyone so I won’t put an exact speed. And incline to 5. 
  • Walk for 2 minutes.
  • Reduce speed to a very slow walk for 1 minute.
  • Increase, 2 minutes walk again.
  • Repeat this 8-10 times.
    **Challenge yourself by slowly increasing the incline or speed as you go on**
  • Bring down the incline and speed, cool down for 10 minutes.
  • Stretch.
Now you can replicate this on a cross trainer (elliptical) or even outdoors (find a hilly area).
:)

Get Fitter… Tuesday’s Intervals

Keeping it simple today.

Interval training is great for fat burning and endurance. Do you like running for an hour? Cut down your training time by half and see better results with interval training! Haha, that sounds like a sales pitch ;)

For every exercise, get in as many reps as you can. Try to maintain the same number of reps for every set… it hurts.

30s of burpees (jump up, instead of standing up to make it more challenging)
30s rest
10 sets

Burpees

30s of floor jacks (progression: with pressups)
30s rest
10 sets

30 seconds of plank
30s rest
10 sets

Floor Jacks? Plank? Watch this video for pointers:

Photo Credit: Fit Villains

Get Fitter in June!

Yep! Another challenge!

I’m away from home for the entire month of June and my routine is going out of the window… *sigh* So, I decided to work on a plan for June to make sure I meet my fitness and nutrition targets. I’ve also made a pact with Keris (of Fitter London), she’ll be sharing some of her crazy workouts with me and I will attempt to do them… *ahem*
I tweeted all of this last week and a few people were interested so this challenge was born!

What’s it about?
  • 2 mandatory 30-45 minute strength sessions* per week
  • 2 mandatory 30 minute interval sessions** per week
  • 1 optional extra session a week (anything you like: cardio, strength, yoga, dance, etc)
  • Nutrition is always important.
For example, my workout routine this week will be:
  1. Monday – Strength
  2. Tuesday – Intervals (Bodyweight or Cross Trainer/Elliptical)
  3. Wednesday – Strength (OPTIONAL)
  4. Thursday – Intervals (Bodyweight or Cross Trainer/Elliptical)
  5. Friday – Strength 
  6. Saturday & Sunday – Rest
* Strength Training: Read THIS BLOG POST for more information on strength training. There is a sample workout you can start with. This also includes ab/core strength. I will post more during the week…

**Interval sessions will be cardio (cardiovascular exercise) based i.e. running, cycling, elliptical, burpees,  mountain climbers, etc.
READ THIS for more information on Interval training.

I will blog my workouts after each session, I aim to post some videos of my strength sessions but l won’t promise anything (you know me!).
If you’re interested in joining me on this challenge, let me know :)

My Workout on Monday

I didn’t have enough time to train so I squeezed this in:


Strength Training


A.
- 15 Deadlifts (Progression: Single Leg Deadlifts)
This works the Legs, Butt and Back: Quads (A), Hamstrings (B), Glutes, Lower back, Trapezius(C), and lats (D).

- 15 Pressups
This works the chest, arms and shoulders: Pecs, Triceps and Delts.

Rest: 1 minute.
3 sets i.e. Repeat 3 times


B.
- 20 Dumbell Thrusters
Total body workout, working the arms, bums and legs. Use weights that are 60% of your hardest possible.

- 1 minute Wall Sit
Legs, Legs and Legs! This burns!
Keep your back against the wall and your ankles should be in line with your knees to maintain a 90 degree angle.

- 1 minute Plank
Abs and Arms. Elbows in line with your shoulders and maintain a straight line from your shoulders to your heels. DO NOT LET YOUR HIPS DROP.

Rest: 1 minute 
3 sets

Photo Credit: Belly Fat Loser, Fit Tip Daily, Active Health Academy,