Category Archives: Workouts

HIGH PLANK Core Strengthening Combo

High Plank Combo Fitness in Nigeria

 

#WOTD ☺

High Plank + Plank Knee-To-Opposite -Elbow + High Plank Leg Lift COMBO

1. Wrists, elbows and shoulders in one straight line.
2. Hands should be shoulder width apart.
3. Engage your core. Tuck your tailbone under and make sure your hips don’t sag/lower back doesn’t dip.
4. Keep your legs completely straight (except when reaching to opposite elbow).

A. Start in high plank position
B. Rotate your body under to reach your right knee to your left elbow/arm.
C. Return to high plank
D. Lift the same leg (right) up behind you – keep your foot flexed and leg completely straight. Pause briefly, squeeze your glutes and return to high plank.
E. The above (A to D) = 1 rep.
F. Repeat for a total of 8-10 reps before doing the same on the left side.
G. Rest for 45 seconds and repeat for a total of 3-4 sets.

This is primarily a core exercise, but also strengthens your shoulders, legs and glutes.

Enjoy ☺

Workout Wednesday Link Up: Bodyweight Tabata Combo

Happy Hump Day!

Here’s a workout I just posted on Instagram, and I love this comment someone left: “I officially hate you but my fat will thank you later.” Haha!

Here’s a workout that I guarantee will be enough for the day’s workout. Even better, you can do it three times this week ;)

A tabata is a form of high intensity interval training, highly effective fat burner and guaranteed to get your heart rate through the roof! 4 minutes of 20 seconds of work, 10 seconds of rest, for a total of 8 rounds.

Today’s workout is a combo of burpees (first 4 sets of tabata) and spiderman planks (2nd 4 sets). Rest for a minute after the first 4 minutes. Repeat 2 more times. Workout time is a total of 12 minutes, add the warm up and cool down/stretch and you should be done in no more than 20 minutes.

Burpees & Spiderman Plank Tabata Combo

TO BE CLEAR:
- Warm Up
- 20 seconds of burpees*
10 seconds of rest
Repeat for a total of 4 sets = 2 minutes
- 20 seconds of spiderman plank**
10 seconds of rest
Repeat for a total of 4 sets = 2 minutes
- REST – 1 minute

Repeat the above for 3 sets.
Cool Down/Stretch

*Low impact alternative – don’t jump
** Change sides after each repetition

It’s okay to hate me during the workout but I know you’ll love me after.

You’re welcome ;)


Before you run off, make sure you sign up for tonight’s FREE webinar. This is the third and final time I’m running it LIVE due to popular demand for replays. Great thing is it’s live so you can ask questions at the end, you don’t wanna miss it!
http://bit.ly/LiftGetSexyBack11th

FREE Fat Loss Tips. Strength Training For Sexy Women Webinar

Strengthen Your Core & Get A Flat Tummy

This workout is inspired by an email I sent to my Mailing List (Join HERE), which was inspired by this Facebook Post.

A flat tummy is something that most women I know want, FACT. You can achieve this by eating clean, cutting down on carbs, eating good carbs (e.g. sweet potatoes and plantains) and protein.
BUT you want more than just a flat tummy, you want a strong core, which will also result in a flat tummy when you follow the ‘flat tummy guidelines’ above.

Your core is more than your ‘abs’, which is what is visible to everyone. It consists of four important muscles that wrap like a belt around the midsection.

Why should you aim for a strong core?

  • It improves your posture – holding your body upright is done with ease, with a strong core.
  • It encourages better form – better posture enables you perform exercises more efficiently.
  • It reduces the risk of injury – good form and posture means you are less likely to injure yourself. Having and using a strong core in exercises, especially reduces the risk of lower back injury – which is a common one if the core isn’t engaged.

Exercises that specifically target and strengthen your core include variations of plank, v-sit, etc.

I have a mini-challenge for you – perform these two exercises daily, from Monday – Thursday:
Plank & Spiderman Plank www.adura-o.com London Personal Trainer1 Minute Plank
10 Spiderman Planks (on each side)
Rest For 1 minute
*3 SETS*

Bonus: Eat very clean this week, no cr*p. Are you up for the challenge?
Comment below if you are, and also comment here daily after you’re done.

November is going to be a great month for you. Because although we’re already a week into ‘Get Trimmer With Adura’, and I’ve had to turn away a few late entries, I’m running another program to get you in shape for the party season and help you beat the Christmas bulge.

Only catch is, it’s exclusively for those who live in London. This is because it also includes access to one of my classes every week, to help speed up the fat burning process. (If you’re outside London, contact me for info on other November programs).

You will also receive:

  • An initial consultation
  • A 28 day plan
  • A recipe ebook with all my favourite recipes
  • My personal nutrition rules & tips
  • Workout tips – do less and see more results!
  • End of program consultation

With all these resources, I have no doubt that you’ll get guaranteed results and will enjoy the festive period without your waistline suffering.

GREAT NEWS: I’m offering you a complimentary consultation and free class (no obligation!), to help you make the right decision. Click on the image below to claim yours now.

Christmas Party Season Classes. November Fat Loss Challenge. London Personal Trainer and Spin Classes. www.adura-o.com.On Friday and Saturday, I sent out the email to my mailing list, and shared this on Instagram, Twitter and Facebook, most of the spots are now gone! Spaces are very limited as I want to get to know the ladies on this program, so claim your spot because once all spaces are gone, they’re gone!

Share this with your friends or anyone else you think might need this.

Workout Wednesday Link Up – Quick & Effective Core Workout

Happy Hump Day!
Are you taking part in my November ‘Get Planking With Adura’ challenge? Click HERE to join!
As this month’s theme is about building a strong core, I am reposting this video of a workout you can add to your routine at any time.

You asked, and I’m listening :) I got a few requests for workout videos and blog posts so here’s my Friday treat for you :)

I had a class this morning and I ended the class with this combination of exercises – do this with correct form (all explained in the video) for a total of 2-3 times a week. Tell me how you get on, I’d like to know!

What You Should Expect: A stronger core, which will lead to performing other exercises with better form (= more effective), better posture and a positive change in the appearance of your abs*

*You must be eating healthy and clean too, and also doing other exercise. This is just a 10 minute add on to your regular routine.

You might find this challenging but remember, you have to push yourself (not crazy hard) to see progress – in anything from work to exercise!

Will you try it? Have you tried it? Leave a comment below.  

 
Femme Fitale Fit Club

Quick Workout – Arm & Abs InstaVideo

Hi! How are you? Let me know :)
Now to today’s workout – another Instagram video, I’m gearing myself up to recording workout videos, I’m actually recording a few tomorrow!
I’m going to add it to my session today. What’s my workout today going to be?

A combination of Friday’s post, yesterday’s post (see picture further down) and today’s. That’s the point of these mini workouts I’m posting as often as I can – mix & match workouts, yes I’m that clever, ha!

For a demonstration of all three exercises, click HERE on the image below to watch the video.

10 Spiderman pushups (beginner: knee to elbow, no pushup)
30 second v-sit 
and 
10 plank up & downs (focus on keeping your hips still to target your core muscles). 
Repeat 4 times.
Try this, and comment below to let me know how it goes.

If the above leaves you wanting more, add some burpees to finish you ;) Start with a minimum of 3 sets of 10 burpees. Rest for 30-45s between sets. 
Someone who follows my Instagram page did 5 sets yesterday (50), and aims to do 7 today :)

One Burpee:
1. Start in a crouching position with your hands on the floor.
2. Kick back into high plank position, make sure you engage your core (start by holding your tummy in) and make sure your hips/butt don’t sag towards the floor.
3. (OPTIONAL) Pushup
4. Up from the pushup and jump back to a crouch.
5. Jump up (Low impact – stand up). Land softly from the jump, keeping your knees soft.

Three Push-Up Variations

I posted this picture on IG and decided to post it here too, why leave you out? :)
(My Instagram: http://instagram.com/adura_o / @Adura_O)

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):

5 pressups

Rest (15 seconds)

10 pressups
Rest (30 seconds)

Repeat 3 times.

Would you like to see more workout posts? Please let me know.

My Workout Routine (REQUESTED)

A workout routine should be about balance.

Going through mine below, you’ll see there’s one thing that I currently am not doing enough of.

You should aim for a good mix of:
Strength/Weights: Read this post on Why I Love Strength Training HERE
Cardio/Endurance: Read this post on How To Add Variation To Your Cardio Training HERE
Stretch/Flexibility: Read this post on Vinyasa Flow Yoga HERE

What’s also important in a workout routine is variation and progression. A session shouldn’t be easy – you should always challenge yourself to see results. 

Including variety and progress is different depending on what form of training you’re doing:

  •  If it’s a yoga session, you should always ease into your poses/stretches (each session, challenge yourself by slowly going deeper/further than before, using your breathing for assistance) and not force your body into positions to avoid injury.
  • A strength session is completely different, nothing should be easy or relaxing. You keep challenging yourself by increasing resistance/weight, when you get comfortable. Same for a cardio/endurance session. 
My Current* Routine
*’Current’ because it’s not set in stone. I can, and will, change it anytime. I plan to cut down my spin classes to two per week.
MONDAY - Rest

TUESDAY
Morning: Fitter London Kettlebells for Strength & Bodyweight Conditioning*
Strength Session 1 & Endurance
This is one of my two favourite classes of the week. I’m naturally strong so of course I love strength training. My endurance and core strength, which aren’t so great, have required a lot of work and slowly improved over timeI’m a Fitter London instructor but I don’t teach this class and I happily attend it every week – love it! This class is great for building your strength through weights and bodyweight, and also your endurance as we sometimes have some long cycles with little rest.
Afternoon: Spin
Cardio/Endurance Session 1
I’m a spin instructor and I teach this class on the bike. All three spin classes in my routine are my classes so of course they’re highly effective ;)

WEDNESDAY
Morning: Fitter London Spin
Cardio/Endurance Session 2

THURSDAY
Evening: Spin 
Cardio/Endurance Session 3

FRIDAY – Rest

SATURDAY

Midday: Fitter London Kettlebells for Strength Size & A Sixpack
Strength Session 2
This class is more strength focused , compared to Tuesday, with hardly any cardio drills. The most cardio drills we’ve done in this class are kettlebell swings (with heavy bells!). Don’t be alarmed by the name, I haven’t built any size – I’m a woman! But I’m definitely stronger and my faint fourpack is thankful for this class.


SUNDAY
– Rest
Although my routine looks the same each week, no session is ever the same (variation!). The Fitter London classes are always different and the same goes for my spin classes – to keep everyone challenged. I aim to push myself harder than the week before for gradual progress.
As you can see, I’m missing a VERY important component of my workout routine – Strength/Flexibility! Although I warm up (& mobilise my joints) before workouts and cool down (& stretch) after, it’s important that I dedicate 30 minutes to an hour twice a week to focus on flexibility and stretching.  This can easily be covered by a yoga class or a session on my own.

Writing this post has reminded and inspired me – I have to get back into my Sunday yogaish routine and I will be checking in on Instagram from this weekend. I’ll also try to attend yoga classes when I can. 

What’s your workout schedule like? Share in the comments section and let me know if you have any questions.

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).
:)