Workout 0528

Happy Monday!

So it might not have been wise to go out on a Sunday night because this morning I woke up at 0600 with a massive hangover, alarm snoozed for another 20 minutes.... Urgh and did I mention it's core training today?  Don't try with a hangover! :-)

Bosu One-legged Push-Up Start Position

Today you need this --

Warm up - same routine as you could see in the previous post

Workout 1 - 4 sets with minimal rest

• Bosu One-legged Push-Up & Press, 10/ 14/ 14/ 14
• Bosu Deadlift, 20kg, 10/ 10/ 10/ 10

Workout 2 - 4 sets with minimal rest

• Pistol Squats, 5 reps each leg
• One-Arm Snatch & Lunge, 5kg DB, 12 reps each leg
• Single-legged Reverse Flye, 5kg DBs, 6 reps each leg

- Long break as I bumped into the Greatest Mike McSweeney at the gym..... (alright, it was just my excuse to slack off a little...) -

Workout 3 - 3 sets back to back

• Bosu Overhead Squat & Extension, 5kg DB, 20 reps
• Bosu Deadlift & Torso Rotation, 5kg DB, 20 reps (10 each side)

- More chat about Crossfit with Mike and Maribi... -

If it is the first time you try Bosu workout, you can stand on the blue side.  The flat side requires more core stability so it is more suitable for intermediate to advanced levels.

Now it's just time to get back to the lab aka gym for spinning class....

p.s. I'm looking for Bravehearts to do Crossfit-styled training together, so if you happen to be member of Pure and interested in training, gimme a shout by email on my Facebook @JoeyDiva!

Have a superlicious day, people!

Be Your Best,
Joey

Workout 052612

20 Minutes Was All I got...

before going to spinning this morning, but still missed the class by being 15 minutes late.  I'm just pathetic and hopeless with time....

Anyways, the 20 minutes workout is a short-burst HIIT which is similar to this post.

Warm up -

• 15 min walk with 25lb backpack (the walk home from work....)
• Dynamic Stretch

Circuit - 3 sets with minimal break

• Burpee & Press, 20lb DB, 10/ 15/ 15
• Sumo Squat-Jumps, 20/ 30/ 40
• Squat-Overhead Triceps Extension, 10LB DB, 20/ 30/ 40
• Butt-Kick High Jump, 10/ 10/ 10
• One-Arm Snatch & Lunge, 10/ 10/ 10

Stretch

The workouts I have posted are cardio-based and by keeping your heart rate under 70% max, you maximize the fat burn effect and at the same time, increase muscle strength or get toned (depending on the load).  It would be great if you can squeeze in extra cardio, say 30 min, 3x/ week if you wanna look like this...

Enjoy and have a looovely weekend!  Stay dry!

Be Your Best,
Joey

p.s. The photo doesn't belong to me so it might have been photoshopped.  Real people who take great care of themselves look even hotter. :-)

You Can JUMP If You Can't Run

Buongiorno! How did you jumpstart a breezy Wednesday morning?

Had a late run last night, being sleep-deprived and coughing all night, this morning I got up at 0630 with a full-body stiffness!  It was quite a struggle to get outta bed, honestly, but eventually I put on my workout clothes, had a coffee and VOILA, here is the circuit I did this morning.


Warm up -

• 10 min walk (to get a coffee from Cafe O)
• Dynamic stretch, including arm cross, low jacks, shoulder rotation, etc

Circuit - Pyramid sets*

• Overhead Lunge & Press, 10lb DB, 10/12/ 15/ 20 reps each leg
• Woodchopper, 10lb DB, 10/ 14/ 16/ 20 reps 
• Plank Lateral Burpee, 10/ 10/ 10/ 10 reps
• Squat jump-Squat Medicine Ball Throw, 8lb, 10/ 15/ 20/ 20 reps
• Floor Triceps Extension, 10/ 15/ 20/ 20 reps
• Lateral Lunges, 10/ 12/ 15/ 20 reps

Abs -

• Single Leg Raises, 10 reps *2
• Floor Knee-To-Elbow with Medicine Ball, 10 reps*2

Stretch
Total Time: 35 minutes

*Pyramid is you either increase the load or the volume in each set. i.e. Overhead Lunge & Press, you do 10 reps in the first set, 12 reps in the second, 15 in the third and so on.

You will need - >

and - >

Have a FANTABULOUS day!

Be Your Best,

Joey

Workout Today

Hi guys,

After a weekend fighting the flu, I'm out there strutting my stuff again! ;-)  Woke up at 0600 this morning and here is what I've done this morning.

0630 - 4k tempo run @20.38min (empty stomach) + drills and stretch
0800 - 35min strength-core conditioning

• 4 sets of the following with minimal rest + 1 set of plank superman for 20s each side
• One-legged Bosu push-up/ squat-press, 16 reps
• Lat pull-down, 19kg, 15 reps
• One-arm snatch single-legged reverse lunge, 5kg DB, 15 reps each leg
• Abs
• (Roman Chair single leg raise, 10 each + 5 legs raises) *3 sets
• V-up, 15 reps  *2 sets
• Russian Twist, 8lb medicine ball, 20 reps *2sets
• Total Time 37min

Now it's time for work and may be a swim later..... Have a fantabulous day!!

Best,
Joey

p.s. Check out Lance Armstrong's first 70.3 win in 3:45:38 http://triathlon.competitor.com/2012/05/news/lance-armstrong-takes-first-70-3-win_53924

Social Pressure



Being cheeky at round 5

Walk The Walk

After much contemplation, I have decided to start an open training log so you can read my training like an open book.

PLEASE kick my ass if I ever slack (yes I'm a human too!).


Being ill is surely not an excuse to slack, so here is what I did today.

Workout Circuit - 4 exercises back to back, 10 rounds with minimal rest.....


• Chest Flye, 10lb DBs, 20 reps
• Reverse Lunge & Kick, 10 reps each leg
• Burpee & Press, 20lbs, 20 reps
• High-jump Burpee (with push-up), 10 reps

Cool down with 2 min plank.... 
Workout Focus -

• Core Stability
• Hips/ Glutes Strengthening
• Functional Plyometric
• Cardiovascular Fitness

Smiling :))))

For me, it was more to loosen up the tight hamstrings from cycling and strengthening my hips and glutes.  The burpees in the last 2 exercises are actually different as the latter one focuses on curling your hamstrings when jumping up, hence, it brings up the heart rate in order to improve cardiovascular fitness.

So I finished 10 rounds in 69 minutes, averaged 7min/ round.

You need only these --->
and your own hot bod.







Tomorrow will be endurance day, which means 2 hours spinning (1 hour with the famous Mike McSweeney!!)

Remember to kick my ass if I slack. ;-)

Be Your Best,
Joey