For example, I posted these 2 videos within a week of each other and see(!): you can put them together to make a significant chunk of your next workout… Let’s act like I didn’t just realise this a few minutes ago :p
NOTE: You absolutely HAVE to warm up before your workout. Include dynamic stretches which both warm up your muscles but also prepare your joints for exercise. Check my YouTube channel before the end of the week for a basic warm up routine that you can use for most workouts.
You also have to STRETCH post workout. I also will be uploading a basic stretch video that should be your MINIMUM stretch routine. If you have more time, it’s important to spend more time on stretching, especially the muscles you have worked.
Exercise Terminology Tip
Someone left a comment about how one of the videos below helped her finally understand what a set means. A set is one round of the required repetitions of an exercise or a set of exercises.
Using one of the videos from below:
10 Rows, 10 Pushups, 10 Squat Thrusts = 1 SET
When you’re instructed to do THREE sets, you perform all reps of the exercises, back to back, REST for the allocated time and repeat two more times.
Hope this helps!
In the videos below, you will perform all three sets of the first video before moving on to the second video.
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!
It was captioned: “Pushup progression. Try this when you’re comfortable with regular pushups. I LOVE strength training 🙂 🙂 #bodyweight #homeworkout #pushup #strongisthenewskinny #strength #workout #igfitness #instafitness #instafit #igfit #personaltrainer #London #fitness”
So, as I stated above, only try this if you’re comfortable with pushups, which I’ve explained below:
Always warm up (5 minutes) before doing any exercise, especially the muscles (and joints) that will be used in the exercise.
Try this (for e.g. after a 30 minute interval training session (running, cycling):
Rest (15 seconds)
Rest (30 seconds)
Repeat 3 times.
Would you like to see more workout posts? Please let me know.