Tag Archives: Personal Training

21 – 18 – 15 – 12 and so on…

30 Sep

After working with my trainer for a while, I’m still amazed that she can create interesting, challenging, and fun workouts. I haven’t been sore in a while – I’m getting stronger in so many ways – but I must admit, this one got me.

This is a full body workout using functional & compound exercises. And between the moves and the reps, there is plenty of intensity to get the heart rate up. In the past I’ve declined starting at 21 reps – but I accepted the challenge, paced myself accordingly, and gave it my best. (PS I have reasons for my pacing – ever heard of syncope? That’s a topic for another post.)

I was slow – it took me 50 minutes – but I completed every repetition for every set for every exercise – so in my book – that’s great!

Workout

Seven Sets – Using the 21 – 18 – 15 – 12 – 9 – 6 – 3 Repetition Pattern
(For example, Set #1 has 21 reps of each exercise & Set #2 has 18 reps of each exercise)

  • Kettlebell swings (I used a 15 lb KB)
  • Walking lunges
  • Assisted pull ups (with the band)
  • Plank with oblique twist
  • Wall ball (I used a 6 pound ball) (see Demo)
  • Burpees with push up and step up (if you want this to be harder, you can do a box jump – if you want this to be easier, you can skip the step)

There are several cool things about these moves – they work multiple muscle groups that get your whole body, they engage the core (sans crunches), and they get your heartrate up. Another great thing about this workout is that it’s scalable – each move can be made easier or harder based on one’s strength and fitness.

Give it a try – let me know what you think!

Introducing Sonjia! Don’t Let Those Big Blue Eyes Fool You

28 Sep

For those that know me, you know that Sonjia (prounounced Sone-Yah – not Sone-Jye-Ah) has been a big part of  incorporating exercise into a healthy lifestyle. I’ve had trainers before – blah blah blah. I’ve even gone through periods of fairly regular exercise.

But Sonjia is different. She has opened my world to big, functional, compound exercises that combine strength and cardio into challenging but doable workouts. These efficient circuits have produced results – my clothes fit differently, my endurance is better, and I am definitely stronger.

So here she is – in her video DEBUT – showing off one of our favorite exercises – the Wall Ball. Sometimes we do it for reps (about 20 per set), tabata (20 seconds hard, 10 seconds rest, repeat for 4 minutes), or time (1 or 2 minutes) as part of a larger circuit training.

In her words, “You’re going to LOVE this!”  Note: That’s code for this is harder than it looks (which is good, because I need to be tricked into working hard).


Do you have any favorite “harder than they look” exercises?

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