Tag Archives: AduraO

[Video] Arms & Core – Plank, Shoulder Taps & Pushups

This super-quick addition to your next workout, will help you tone your arms and get a stronger core, think – ‘Arms & Abs’!

THREE exercises and THREE sets, with ZERO equipment needed.

  1. High Plank
  2. Shoulder Taps
  3. Pushup & Shoulder Tap

You’ll notice that each set is a build up from the previous one, watch the entire video first for instructions and technique before you exercise.

As always:
CORRECT FORM/TECHNIQUE IS KEY! Don’t rush through your workouts and end up compromising your technique and risking injury… not worth it!

Turn up the volume to hear the voiceover with more helpful instructions and let me know how you get on after you try it!

Important Tip: ALWAYS Warm up before and stretch after all 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!


For daily tips, follow me:

Instagram/Periscope/Twitter: @Adura_O
Workout-Only Instagram: @WorkoutWithAdura
Facebook: http://www.facebook.com/AduraOO

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.