Week 8 of 10 of a tough squat block. Started week 1 with 4 sets of 7 front squats 13 back squats and progressively built to a max weight for me at 125kg for 6 sets of 2 front squats 4 back squats.
Having a plan in your training is vital to finding consistency in your training.
White gold has arrived!
White gold has arrived!
SMAI
When your world is upsidedown you take it one step at a time.
I do TRAIN is still alive! We've been super busy over at Boardgains SA trying our best to bring fitness and fun to the South African market. If you haven't already done so please head over to Boardgains SA page and give us a like and a share. It really would help a lot. Also check out www.boardgains.co.za to see our product used in our Spring into Summer Challenge and find out how you could get your very own!
Short on time? Try this workout!
Working out doesn't need to take hours of your day. Some of the toughest workouts I've done have been less than 8 minutes. This one's a great example of that. 10 minutes long, as many rounds as possible.
1 push press at 40kg
1 burpee box jump
2 push press
2 burpee box jump
3 push press
3 burpee box jump
Etc . . . Keep adding one rep per round until 10 minutes is up
I managed 10 full rounds which was alright, since I had a full week off last week. Still that's 55 push presses and 55 burpee box jumps. All in under 10 minutes. Yes please
Don't have a box or a bar? Swap out these two movements for anything you can manage, push ups and lunges would work great!
Keep skipping your workout? Try skipping for a workout!
Here's a cool little slow Mo demo of some skipping techniques.
Single under, for each jump the rope must do one full rotation. Pretty easy right? Yeah try do a few hundred.
Double under, for each jump the rope must pass under your feet twice, not physically that much harder but the timing and coordination can take a very long time to master. Keep working at it and soon enough it feels easier than single unders.
Triple unders, for each jump the rope passes under the feet three times, yeah this one properly tough, I can't really do more than one at a time yet, but it's less of a practical workout and more of a party trick at this stage.
Skipping is about as simple a workout as you can do and there are entire workouts with nothing but a rope and a target number of skips. There is a good reason boxers swear by skipping. What's your preference, leather rope, cloth, plastic or steel cable?
Keep on moving.
Didn't have much time for a workout today and also legs are tired from front squats yesterday, so I did this easy workout just to keep the heart rate up for 21 minutes.
21 emom
Alternating each minute
Minute 1: 3 power cleans at 90kg
Minute 2: 20 alternating single arm kettlebell swings
Minute 3: 40 double unders
So 7 rounds total. Nice and easy but I could definitely feel my back from round 5 stabilising the single arm swings.
Not every day needs to be a grinder, some days you just need to keep moving.
Boardgains! It's right in line with our goal of making fitness fun. Take the work out of working out. Pre orders now available on www.boardgains.co.za.
Need a demo or more information? We can help with that too.
Boardgains superset
Monday madness superset workout! Was a great quick 30 minutes of a solo game of Boardgains SA and I added some weights and other exercises to change it up a bit.
Loved it.
Sunbirdactive.co.za
Learn the lingo. No better place to start than a humble burpee. We love to hate it, because it's just so effective.
The basic movement as described by its namesake, physiologist Royal H. Burpee, is performed in four steps from a standing position and known as a "four-count burpee"
Move into a squat position with your hands on the ground.
Kick your feet back into an extended plank position, while keeping your arms extended.
Immediately return your feet into squat position.
Stand up from the squat position.
Moves 2 and 3 constitute a squat thrust. Many variants of the basic burpee exist, and they often include a push-up and a jump.
Did you know, the world record number of burpees in 1 hour is 951 held by Brazilian Cassiano Laureano.
Getting the most out of training
Since our amazing sponsors Sunbirdactive.co.za kitted us out on Saturday for our Boardgains SA powered event, I've been back to my regular program of functional fitness and weightlifting. I'm so impressed with the comfort and quality of their active wear. I'm very picky with what I wear during training, because when I'm trying to move efficiently I can't worry about my clothing holding me back. Sunbird Active Wear feels great and is comfortable in every movement I've trained! Check them out on the social medias and interwebs if you want to get the most out of your training!
Anniversary workout
Aren't we just the cutest! Haha
Today is our anniversary and apart from the usual gift exchanges, today, Jono programmed a workout just for us to celebrate our 7 years of marriage. The workout goes like this:
Name: You and Me (the name of our wedding dance song)
7 rounds for time (7 years of marriage)
6 deadlifts (day of wedding)
9 burpees (month of wedding)
20 double unders +
14 kettle bell swings (year of wedding)
1 minute rest (lifetime together)
It was a tough one. Just like our marriage. It has ups and downs and just when you feel like things are difficult, you find the strength the push through. But what i have learnt is, as long as we do it together, and are a team, we will be just fine.
Also, we now know that we both wear the pants in the house! Haha. Dressed by Sunbirdactive.co.za, their clothes really are MADE TO MOVE!
I love you Jono! And today, quite literally, my heart beat faster for you.
Winner
We finally got round to choosing the winner of our competition. Thanks to everyone who entered.
Well done to @Venessa Maree for winning yourself a case of Silver Snow Energy.
We'll reach out soon to arrange delivery.
Boardgains SA
i love to train. i love to push myself when I'm training. one day i will introduce a new training co
