I'm in a marketing & networking group with a bunch of others. It's our duty to meet with one another and learn about each other's businesses so if I'm sitting with a client, I can refer them easily.
One of the other members is a Personal Trainer so this morning I went to his gym.
I showed him the exercises I've been doing lately and said, "Here - critique this." So he did.
I was so pumped up when I left his office, then just by chance I had a client cancellation so I headed straight to my gym!
First, he challenged me to do my HIIT stuff for 30 minutes at least.
Second, he challenged me to follow that up with heavier strength training.
He said if I want to lose fat and look better (yes, that's my goal... I want to look better...) then he said I'm close, I just need to do a bit more weight training.
So here's what I did:
THREE TIMES THROUGH!!!:
Squat Jumps x 10
Plank Punches x 10 each arm
Lateral Raises x 10 (8#)
Burpees x 10
Side Plank w/ Rotation x 10 each side
Tricep Kickbacks x 10 each arm (8#)
Step ups to a lunge x 5 each leg (2-15# weights)
Bicep Curl to Shoulder Press x 10 (12#)
High Knees x 20
Tricep Extension x 10 (15#)
Bridge w/ Chest Press x 10 (2-15# weights)
High Kicks x 20
My total time to do the above 3 times through was 30:16 and it was HAAAAAARD!!
He challenged me to break as little as possible. I really tried to picture him standing next to me :)
Then I followed it up with some chest and back work. He recommended 4 different exercises for 5 sets and 8-10 reps each.
I'm not gonna lie, I couldn't do all that. I did 3 exercises, 4 sets each. But, it's good to have something to work toward and I definitely felt great about what I was accomplishing. Here's what I did:
Narrow Grip Pull 75# 4 sets of: 8 reps, 8 reps, 6 reps, 6 reps
Straight Arm Crusher Overhead 15# dumbbell 3 sets of: 8 reps
Chest Press 15# dumbbells 4 sets of 12 reps
He also gave me a cardio interval to try.
60 seconds jog
30 seconds sprint
30 seconds rest
All on a 2* incline. 12 times through that 2-minute interval so 24 minutes total
He also said I should eat leaner beef and cut out the brats (which we eat a lot). He recommended adding more fish to the diet and brown jasmine rice instead of white, red potatoes, and walnuts.
One of the other members is a Personal Trainer so this morning I went to his gym.
I showed him the exercises I've been doing lately and said, "Here - critique this." So he did.
I was so pumped up when I left his office, then just by chance I had a client cancellation so I headed straight to my gym!
First, he challenged me to do my HIIT stuff for 30 minutes at least.
Second, he challenged me to follow that up with heavier strength training.
He said if I want to lose fat and look better (yes, that's my goal... I want to look better...) then he said I'm close, I just need to do a bit more weight training.
So here's what I did:
THREE TIMES THROUGH!!!:
Squat Jumps x 10
Plank Punches x 10 each arm
Lateral Raises x 10 (8#)
Burpees x 10
Side Plank w/ Rotation x 10 each side
Tricep Kickbacks x 10 each arm (8#)
Step ups to a lunge x 5 each leg (2-15# weights)
Bicep Curl to Shoulder Press x 10 (12#)
High Knees x 20
Tricep Extension x 10 (15#)
Bridge w/ Chest Press x 10 (2-15# weights)
High Kicks x 20
My total time to do the above 3 times through was 30:16 and it was HAAAAAARD!!
He challenged me to break as little as possible. I really tried to picture him standing next to me :)
Then I followed it up with some chest and back work. He recommended 4 different exercises for 5 sets and 8-10 reps each.
I'm not gonna lie, I couldn't do all that. I did 3 exercises, 4 sets each. But, it's good to have something to work toward and I definitely felt great about what I was accomplishing. Here's what I did:
Narrow Grip Pull 75# 4 sets of: 8 reps, 8 reps, 6 reps, 6 reps
Straight Arm Crusher Overhead 15# dumbbell 3 sets of: 8 reps
Chest Press 15# dumbbells 4 sets of 12 reps
He also gave me a cardio interval to try.
60 seconds jog
30 seconds sprint
30 seconds rest
All on a 2* incline. 12 times through that 2-minute interval so 24 minutes total
He also said I should eat leaner beef and cut out the brats (which we eat a lot). He recommended adding more fish to the diet and brown jasmine rice instead of white, red potatoes, and walnuts.
Talk to me about HIIT workouts. I know what they are but I have no idea where to find ones to do.
ReplyDeleteCheck out "Fitness Blender.com" --- It's free to have an account and it's great. HIIT just means you choose a bunch of different exercises and rotate through them either for a set amount of time, reps or rounds. You can have all lower body, all upper body, a full body workout, cardio-based, etc. Huge variety. Check out FitnessBlender!
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