Tag Archives: WOTD

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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#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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