Tag Archives: exercise class

Shortcut To Strength – Day 24 – Back


Day 24 of the #shortcuttostrength trainer and it was back day today. I usually enjoy back day as it can be hit in many different ways so keeps the training interesting and fun. I got to the gym and did a few warm up exercises and foam rolling but I really couldn’t get focused into the workout. I felt pretty tired and low on energy for some reason I can only think it was because I was quite dehydrated from my spin classes the night before and I hadn’t replenished my fluids as much as I should have. I did some weighted pull ups and some heavy pulldowns whilst I was waiting for the barbell to become free. I also tried a few random exercises/gym hacks and the one I did like was a form of jockey row which was great to help with warming up for deadlifts. I did a few warm up sets of deadlifts and they felt quite good so I put the weight up to 130kg and did two sets of 5 then thought it felt a bit lighter than it should be so I did my maths and realised I was supposed to have 135kg on the bar!…dammit! so to try and make up for it I put 140kg on the bar and managed to get 3 sets with that (the first being the video). The last set was only really 2 good reps though and I had to drop the weight as I just didn’t have the strength. I finished with some straight arm pull downs but I still couldn’t focus so I just called it a day. There was no real point to try and keep going as the reps would have been poor and it would have just annoyed me even more. I still go the main work done though so that’s the main thing.

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H.I.I.T Workout – “I went to the gym and did…”

Do you ever remember playing a memory game where there are a group of you and the first person would say “I went to the shop and bought…..a bucket”. The next person would then have to say “I went to the shop and bought a bucket…..and a bag of peas”. It would then keep going round the group adding things until someone forgot what was on the list.

Well this session I created is similar to that kind of thing. Each round gets longer and longer with new exercises added each time. Let me explain it further.

Each exercise is to be done for 30 seconds, just try to get as many reps as possible.

There is 30 seconds rest at the end of each round – this doesn’t change!

10 rounds in total.

I wrote down the exercises to be performed and numbered them:

  1. Step Ups
  2. Kettlebell Swings
  3. Squats
  4. Jumping Jacks
  5. Sit Ups
  6. Clean and Press
  7. Lunges
  8. Leg Raises
  9. Tricep Dips
  10. Burpees

Each round then looked like this:

Round 1: 1

Round 2: 1, 2

Round 3: 1, 2, 3

Round 4: 1, 2, 3, 4

Round 5: 1, 2, 3, 4, 5

Round 6: 1, 2, 3, 4, 5, 6

Round 7: 1, 2, 3, 4, 5, 6, 7

Round 8: 1, 2, 3, 4, 5, 6, 7, 8

Round 9: 1, 2, 3, 4, 5, 6, 7, 8, 9

Round 10: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

The first couple of rounds are not to bad as there is only one or two exercises to do and you get a good 30 seconds rest. From rounds 3/4 onwards it starts to get a bit challenging. You can obviously change the exercises you do, however, I would say keep the first few exercises relatively easy as you will be doing quite a few sets of them. This is why I put burpees at the end! Add weights and kettlebells in as desired to make it even more challenging.

Give it a go and let me know how you get on!

Have FUN!

Rob

Shortcut To Strength – Day 10 – Rest Day


Day 10 of the #shortcuttostrength trainer and it was a rest day today as I had my usual classes to take. For my body conditioning class I did three different workouts. The first was based around core exercises. Pretty simple it was 30 secs per exercise with 10 secs rest between each for a good 5 minute core blast. The second workout was a 10 min as many rounds as possible workout. They had to do 5 squats, 5 press ups and 5 sit ups and then on the turn of every minute they had to stop what they were doing and do 5 burpees before carrying on. The final workout was something I came up with last night. I wrote ten exercises on the board and numbered them. I then downloaded a spinner app on my phone that had ten segments. I would then spin the wheel and whatever number it landed on the class would have to do ten reps of that exercise. If the same number came twice in a row then the reps are halved. This was done for about 15 mins in total. For my spin class I based it on supersets so two exercises back to back. Each segment was for 1 min each and by the time we got to the end sets it was pretty tough!

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Shortcut To Strength – Day 3

Day 3 of the #shortcuttostrength trainer and today was a rest day and I needed it as my legs are pretty sore from the squats on Monday. I just taught my body conditioning class and spin classes today. I did a playing card workout for the body conditioning class which is always good fun. For the spin classes I did some hill work but at slightly higher pace so it was tough! I have written the workouts out if you fancy giving them a go. Let me know how you get on.

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Spin Class 2/3/2016

I wanted to keep tonight’s class fairly simple so I went with the following:

  • Seated Sprints – 8 sets of 30 secs work, 30 secs rest between each
  • Seated Climbs – 7 sets of 30 secs work, 20 secs rest between each
  • Standing Sprints – 6 sets of 30 secs work, 30 secs rest between each
  • Standing Climbs – 5 sets of 60 secs work, 20 secs rest between each
  • Seated Sprints – 4 sets of 60 secs work, 30 secs rest between each
  • Seated Climb into standing sprint – 3 sets of 60 secs seated hill into 20 secs standing sprint

The idea was to have descending sets and increasing times. I ran out of time though so I had to do the last one as a superset which turned out to be a good way to finish the session off and get the last bit of energy out of the legs!

 

Spin Class 24 Feb 2016

I wanted to concentrate on some hill work tonight so I did a tri-set that involved all of the hill climb positions. I also threw in a few sprints to mix it up a bit. The session went like this: 

Warm up: 5 mins various positions and paces to warm the legs and body

Hill Climb 1: 

  • Seated Hill 20 secs heavy gear (around 20 rpm) no rest straight into…
  • Hover Climb 20 secs heavy gear no rest straight into…
  • Standing Climb 20 secs heavy gear no rest straight into…
  • Seated hill 30 secs heavy gear no rest straight into…
  • Hover climb 30 secs heavy gear straight into…
  • Standing climb 30 secs heavy gear straight into…
  • I repeated this for 40, 50 and 60 seconds of each position with no rest (people could rest or drop gear if needed)
  • This was a good 10 minute climb altogether

There was then a good couple of minutes rest whilst I explained the next bit:

Alternate Sprints:

  • Seated sprint 15 seconds 
  • Rest 15 secs
  • Standing sprint 15 seconds
  • Rest 15 secs
  • Repeat for 5 sets of each

We then went back to the hill climb I did at the start but this time we started at 60 seconds of each then dropped to 50 seconds of each and so on until we reached 20 seconds of each….

This is where I got mean!…. At the end of the tough 10 min hill climb I went straight into Sally Up Sally down! If you have not heard of this before it is a workout done to the track “Flower by Moby” and the lyrics go “bring sally up, bring Sally down. Set the bike to a little heavier than a seated climb gear and when the lyrics say bring Sally up you go into a standing climb (same gear) when it says bring Sally down you drop into a hover position (same gear) and repeat!! It’s a killer especially at the end of a hill climb!!

There was a couple of minutes to play with at the end so I just did a couple of what I call progressive seated sprints. You start in your normal seated sprint gear then sprint as hard as you can for a minute. Every 10 seconds though you add a little bit more gear on making it that little bit harder. Again your legs are on fire after about 30 seconds.

It was a good session and everyone seemed pleased which always the main thing!

Until next time!!