Shawty Is A Killa
Howdy Hots and Fits!
Anyone remember this song? I love all the STEP UP movies so much!!
How’s this week going by? I know all my American friends had a four day weekend. Labor Day. Did you know that Labour Day in Europe occurs on May 1st and is actually a celebration of
Communism Socialism? Yea, I still don’t get why certain ex-Communist countries celebrate it. Do you guys really miss Stalin?
I am back to work this week and things have been pretty good thus far. I should also mention that my plan to hit up the DVD player early in the AM to squeeze in some extra cardio hasn’t worked yet. I am not sleeping too well and am basically spoiling myself with an extra hour of sleep…
Here is what I did these past two days:
HIIT on the Treadmill
2 min warm up @ 5.5 km/hour, 2%
20 minutes of pure HIIT, running for 2 minutes, resting for 40 seconds. Incline goes down to 1.5%, speeds range between 9.6-10.1 km/hour.
2 min cool down @ 5.5 km/hour, 4% incline
10 minutes on the sweatmaster starting at level 5 and working up to level 8 every 2 minutes, then back down
ChaLEAN Extreme – style Weight Lifting sesh
*I am playing around with my weight sessions to see what works best. So last week I did some routine I found on the internet and this week I am trying to ChaLEAN’s. I just want to see what I like/what works for me and then I will be more consistent with it
*The purpose of this routine is to fail between 10-12 reps. So you have to lift heavy. I don’t actually write down my weights but I lift between 5-7 kg depending on the exercise. Sometimes I go down to 2-4 kg!
Sumo Squat with Hip Lift – this did not work. At all. And I was just holding a 3 kg weight in each hand.
Lunge with Posterior Fly
Dead Lift with Posterior Fly
Lunge with Core Rotation
Bench Press and Leg Lower
Squat with Side Bend
Forward Lean Lunge with Posterior Fly
Chest Fly with Hip Lift
This didn’t feel like a good workout, so I used the following machines too (12 reps=fail!)
Some weight machine that works your quads…dunno the name
Today I was haaaaaaaangry. Like, really really hungry. So I was in a grugy mood at the gym. I started off with a KILLER 30 minute workout on the crosstrainer. I dont know why it was a killer but I was just waiting for it to be over! Thank GOD for Gossip Girl re-runs.
0-5 4 FW
5-10 6 BW
10-15 7 FW
15-20 8 BW
20-25 7 FW
25-27 6 BW
27-30 5 FW
30-32 4 BW
Then I did some ABS inspired by own of my favourite girls, JANETHA B!
Stability ball tuck – 3 x 15
Stability ball roll out – 3 x 15
Stability ball crunch and twist with weight in hand – 3 x 15, holding 2.5 weight in hand
Decline crunch (lower bench) – 3 sets of 15 reps, holding 2 kg weight
Decline oblique crunch (lower bench), 3 sets of 15 reps, holding 2 kg weight
Hanging leg raises – 3 sets of 20
Plank on ball – 30 seconds x 3
That is all. I have also been a busy bee preparing for Rosh Hashanah aka Jewish New Year. Lots of cooking, will picture it all tomorrow for ya’ll!