Category Archives: Workouts

Strength & Core Workout (With VIDEOS)

There is a method to the short workout videos I have started uploading on YouTube (Subscribe Here).

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.

STRENGTH TRIPLE SET

CORE SUPER-SET

Questions? Leave a comment below. Enjoy!


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Interval Training – Sprint Interval Workout

Sprint Intervals Fat Burning

Monday morning post-sprint interval glow today :)

I can’t say this enough times – you will save time, burn more fat, build endurance and fitness and burn more fat with high intensity interval training (HIIT).

Constantly challenging your body (heart, lung, muscles!) by unleashing your inner Usain Bolt and sprinting, then giving yourself just enough time to catch your breath before going again is more effective than running at a constant steady space in double or triple the time.

Last month, I decided to go back to my ritual of kicking off my week with sprint intervals and I haven’t looked back. Now I’ve invited my followers on social media to be my 5.30am Monday sprint buddies and I think they’re loving it ;)

PLEASE NOTE: It is important you get the all clear from your Doctor, especially if you have any health concerns or are new to exercise.
Depending on your level of fitness and/or injuries, modify this workout to suit YOU.
E.g. Power walking instead of sprints. If you have any specific questions, leave a comment below.

SPRINT INTERVAL WORKOUT

  1. Warm up (5-10 minutes) – light jog
  2. Stretch (prep your muscles and joints) – focus on hamstrings, calves, quads and
  3. 20s SPRINT (@ 8-9% RPE*)
  4. 40-60s LIGHT JOG OR WALK (4% RPE)
  5. Repeat steps 3 & 4 for a total of 10 sets
  6. Cool down (5 minutes) – gentle walk
  7. STRETCH

Try this once a week for the month and thank me later.


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Work Your Arms & Your Core With This InchWorm Combo

Two things inspired this quick blog post and video:

  1. The common question asked by people who have just 30 minutes to spare for an effective workout, “Can you share ideas for quick workouts?”.
    One of my answers is: 20 minutes of interval training (e.g. sprints) followed by a quick core workout.
  2. How awesome I felt after a morning workout, bearing in mind that just 45 minutes earlier, I hit the snooze button twice and dragged my tired body out of bed in a bad mood. My change of mood was all thanks to endorphins (feel good hormones) released after my workout and we all need anything that makes us feel good. Well, try exercise!

Below is a quick upper body & core exercise to add to your workout three mornings next week. “What workout?” I hear you ask…

  • 20 minutes of jogging or power walking
    OR
  • Sprint Intervals: 8-10 sets of (30 seconds of sprints, 1 minute of light jogging/walking)
    OR
  • Any workout of your choice

Finish off with this exercise and thank me later.

Please note there are two options, so you should watch the entire video.

10 REPS | 45 seconds of REST | 5 SETS

TIP: Keep your core engaged when you are in plank position (hips shouldn’t sag towards the floor or stick up in the air). Try it and let me know how much fun you have with it :)

If you add this to your next workout, comment below and let me know!

——

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#WorkoutWednesday Mini-Challenge

10 Minutes Of Wall Sit… ONLY ;)

Wall Sit Exercise www.adura-o.com

At work, at home, on the phone, watching TV, when you have time to kill, or multitask, etc Break it up into sets of 30, 45 or 60 seconds.

Increase the intensity by adding some resistance – be creative with this, anything of substantial but reasonable weight – yes to a heavy handbag, baby, toddler… NO to a TV :/

1. 90 degree angle at knee joint between upper & lower legs, hips and knees in line.
2. Ankles and knees should be in line.
3. Thighs should be parallel to the floor.
4. Head, shoulders and back against the wall.

And …. Of course you don’t have to do it one go, break it down into sets e.g. 4 x 30s every hour for 5 hours, it’s up to you.

Please Note: If you have knee problems (which can be aggravated by squats), don’t do this or you could try increasing the angle by lifting your hips a few inches higher than your knees to reduce the demand on knees. It’s important you maintain proper form as detailed above to reduce the risk of injury and for effectiveness of this exercise.

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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!

Strength And Conditioning Workout (Kettlebell & Bodyweight)

I meant to post this last week, after uploading it…. but totally forgot!

This was my workout last Wednesday, give it a try and let me know what you think :)

You Will Need:

  • A Kettlebell
    Beginners: 8kg
    Intermediate: 12kg or 16kg
    Advanced: The sky’s the limit ;)
  • A mat
  • WARM UP & MOBILITY – 5 minutes at the very least
  • COOL DOWN & STRETCH – Minimum of 10 minutes

Enjoy.

Strength Workout Video For Arms, Back, Legs & Core!

Woohoo – a fat burning, body tightening workout for you!

Yesterday, I got off my backside and worked out as dictated by my work/workout schedule. Now I wish I’d listened AGES ago on the courses I went for, and just taken the time (only an hour!) to put together a schedule and make my days more productive!

Oh well, no point dwelling in the past – I’m just glad I not only worked out but I also recorded, edited and uploaded the video yesterday.

You will need:

  • A dumbbell and/or a kettlebell
  • A mat

Please turn up your volume to hear my beautiful voice talk you through the teaching points of all the exercises.

Always remember to warm up before AND stretch after your workouts. My warm up was a couple of minutes on the jump rope, 30 seconds of squats, 30 seconds of lunges, shoulder mobility work for a couple of minutes and downward and upward dogs.

There are a few stretches at the end of the video, hold them for 30 seconds each.

Enjoy and tell me what you think.

Quick Kettlebell Workout Video & 2015 Updates!

First of all – HAPPY NEW YEAR!

I know it’s almost February but better late than never, right? ;) I’ve had a lot going on but finally, after 6 months (who’d have thought it?), I think I’m settled into my current life.

During the Christmas holidays, I decided to get off my lazy backside and get back to regular YouTube uploads – I still get emails from people about videos from over 2 years ago! This reminder that my small contribution helps was the motivation I needed to find my YouTube mojo again.

Funny thing is – I still record a lot of videos but take the easier way out (less editing time) by posting 15 minute clips on Instagram (My handle is @Adura_O) . The video below is one of such and although I’ll still be posting these clips on Instagram, more detailed (instructions, etc) videos will be posted on my YouTube channel.

—> CLICK HERE TO SUBSCRIBE FOR WEEKLY VIDEOS <— 

Check it out, try it and let me know how it goes :)

Now to UPDATES…

1. My group workout sessions are now in a new venue in Lekki, Lagos – Kettlebells, Bodyweight, Strength, HIIT (High Intensity Interval Training), Core and STRETCH (A new member attended yesterday’s class and in her exact words, “I will never miss this class”. Come and find out what she’s talking about)!

Adura O Timetable2. I now sell Workout Gear (Available in Lagos, Nigeria).
A full listing of all available items will be up on Monday, until then contact me if you want a pair of my leggings – a few have been snapped up by my clients!
Active Wear On Sale In Nigeria
3. There are only 3 spaces left for Personal Training clients, this is a very busy time of the year so if you need to get in shape and start a permanently healthy lifestyle, I’m your WOMAN!
Contact me today for a free 10 minute consultation to confirm I’m the one for you ;) (Email address is above). These spots also apply to those who need combined Personal Training & Nutrition packages.

4. I’ve been on TV close to 10 times so far, how exciting! (yes Television! You know a celebrity – haha!)
I was so pleased to be given the opportunity to work with ‘The Spot’ on Ebony Life TV here in Nigeria. I was also contacted by a TV show on another channel for a quick interview and workout feature – that program should air in the next couple of months and I’ll let you know ALL about it of course!

Ebony Life TV The Spot

And these are only a few of many updates. So you see – I’ve had a lot going on, to the point that I finally had to listen to good advise and create a schedule for myself. Not only have I assigned time for my personal workouts (very important because I was letting myself go a little, ha!), I have also assigned time for daily research for personal and career development. Even better – I have now assigned time to blogging and this blog post is a result of that :)

Thanks for taking the time to read this post and my long deserted blog – have a wonderful, prosperous and healthy 2015!

CHRISTMAS COUNTDOWN CHALLENGE

It’s that time of the year again! ‘Julesfitnex’ and I are back with another #Christmas challenge!

We have the ultimate free Christmas countdown challenge for you!

It runs from Sunday December 14th until 25th (Christmas Day), we are going to help you burn fat and learn some good habits for 2015 with our #HealthMasCountdown challenge.

You will need a pair of dumbbells (don’t opt out if you don’t have dumbbells, we have you covered!) and a fridge full of healthy green vegetables!

Each day we will post an exercise for you to complete. Each exercise will be added to those of the previous days until you have a cumulative exercise for 12 days.

Also you will be required to make one of your meals mainly green vegetables (either breakfast, lunch or dinner) with no added complex carb.
** You should however add some protein with all meals, this included**

It’s Day #4 already, here are all the exercises so far. Watch the videos in the playlist right at the bottom for full demos.

Day 4 is:
4 sets of bear crawls
3 x 20s wall sits
2 x 20s bunny hops
1 x 1 minute side plank rotation

HealthMas Day 1 Healthmas Day 2 Healthmas Day 3 Healthmas Day 4

Quick Strength & Cardio Partner Workout

NOTE: Always warm up before and cool down after your workouts. If you’re new to exercise, check with your Dr before trying a new fitness routine.Pushups, Plank & Jump Rope Workout www.adura-o.com
Today’s workout is from one of my classes last week and great if you’re working out with a friend. It’s fun working out with a friend but it’s extra motivation because in this case, Partner 2 always has to keep going until Partner 1 is done.

But if you have no friends (ha ha I’m so funny, right?) or are working out on your own, you can do all three exercises back to back and jump (using a jump rope) for 1 minute i.e.
10 Pushups
30 seconds of High Plank
1 minute Jumping
x 3 Sets
(Rest for 45-60 seconds between sets)

With your partner, the person doing the pushups and high plank is the pace setter. Partner 2 keeps jumping (jump rope) until partner 1 is done, then you immediately swap.

Rest for 1 minute between each set (a set is station A & B back to back). And repeat for a total of 3 sets.

Pushups:

  • Make sure your wrists, elbows and shoulders are in one straight line. Hands should be slightly wider than shoulder width apart.
  • Your body should be held in plank position while your bend your elbows and lower down. Your body goes down as one strong unit (plank!)
  • Your hips shouldn’t sag towards the floor, your lower back shouldn’t dip.

Jump Rope

  • Keep your elbows close to your body and most of the movement should be from your wrists.
  • Always land on the balls of your feet.

Want a video? Leave a comment below :)