Friday, August 5, 2011

Healthy Life Part 7 - Turn up the Heat!

After an indulgent long weekend in Melbourne (blog posts next week, I promise!) it was time to ramp up my exercise regime. I had personal training with Nat on Tuesday, yoga Wednesday morning, another PT session yesterday, and I plan to do a round of the 20 minute fat blaster at lunchtime today. I won't have any weights this time but the exercises were so tough it'd be enough of a workout without them.

I thought I'd share yesterday's PT session because it was a good full body workout and a fun routine.

~15 reps of each exercise, I don't keep count anymore :-D

Each set is repeated 3 times.

Set 1

Suspension straps ring rows


I like the suspension straps, it makes you exercise harder without the need to maintain balance like a fitball.

You can buy the straps for home use like this.


I've seen a few videos on the variety of exercises you can do using the straps. When I'm ready to move up to another level of intensity in my workout I may consider buying a set.

Overhead tricep lunges with 5kg medicine ball

Photo: evbe

Set 2

Three quarter rolling plank with fitball



Photos: iBodz.com

The movements in this exercise are subtle but man it was hard! Great for core muscles.

Suspension straps chest press


The further back your feet are the harder the exercise. Standing with your feet together also makes it harder. If you're nuts you can try this with one leg off the ground ...

Set 3

Walking lunges with twist with 5kg medicine ball



I can feel my obliques as I type...

And finishing off with good old burpees!


I had to do burpees on Tuesday too, and yesterday I made a modification by not pausing at the plank position for too long and quickly jumping back to the squat position, I felt an improvement in the flow of the exercise (it was still tough!)

After the session I had a long-awaited massage at the physio. I told the masseur to focus on my neck and shoulders.

At the end of the massage (which was excellent) he taught me an exercise to stretch the rhomboid muscles (muscles of the upper back connecting the inside edges of your shoulder blades diagonally up to the spine near the neck).

Cross both arms and place both hands behind shoulders of opposite arms. Place feet hip distance apart and bend the knees slightly. Tilt body forward from the hips to around 45 degrees and hold the stretch for 15 seconds. Don't rush when coming out of the stretch - push through the bottom of the heels to get up slowly.

He said to do the stretch 3 times daily and I'm going to give it a go.

Did you do any fun exercises this week?

53 comments:

  1. Looks like a great session!

    I'm suffering a knee injury at the moment and that plus my ongoing shoulder injury meant my PT this week consisted of back, abs, arms, abs and more abs!

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