This week’s body blast workout

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This was an epic workout. 2.5 hrs of strength training plus swim and steam. Covered all basic elements! Aristotle would be proud. That’s the whole in holistic: strength, cardio, air, earth (gym floor) and WATER. Lifting the body out of gravity and floating about in the pool after compressing it with loads of weights = BALANCE.

Swimming also allows you to see how hard you’ve worked and grounds your energy. Your muscles are on fire after repeatedly going to failure with weight training. Water brings them back down to earth, calms them and helps YOU acknowledge just how tired you are. (I think this can help avoid injury by not overdoing it later on in the day.)
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If swimming isn’t your thing just getting in the sauna, jacuzzi or steam can have a similar grounding effect. Alternate hot (sauna or steam) with a cold shower (breathe through it! 🙂 ) and your skin feels mwah! No words. 

Lungs, heart, stomach: all key bodily organs feel clean too! The best beauty and skin care products are: workout, swim, steam, cold shower and use natural oil on your skin whilst in the steam (olive oil, coconut oil, avocado oil). You won’t need any creams or foundations after and your skin will feel super soft.

Alternating hot and cold is an age old technique, ancient even, for aiding recovery from intense workouts, flushing away toxins and lactic acid. It feels incredibly detoxing to do it. Like it’s cleansing glands and rebalancing the nervous system (emotions too).

In cold season I’d do a workout like this no more than once a week if I’m dancing at the weekends and want to do classes like gymnastics as I need to be able to move lol! This sort of workout changes you, grows muscles, burns fat, challenges your psyche: it’s what’s known as a ‘beasting’ 😄. Body should be aching for days. You have to eat loads of extra protein, carbohydrates, fat and nutrition (as it affects your immune system too). You will be tired and unable to do everything you normally do, so account for it and do sedentary work the following day, even restrict socialising as you will be tired and need to rest.

(I trained on weds, I’m editing this Sunday morning and my body is still tired! Didn’t go out last night because of this workout.)

I went to my max for my energy levels this week. Only done squats every fortnight this summer as I play outside as much as possible. So the weight feels low. Enjoy. (more info on food for training Food Diary – what do YOU need to eat?

Barbell Squats

20kg 25 reps

40kg 20 reps

50kg 12 …

60kg 10 reps 4 sets

70kg 7 reps 2 sets

60kg 10 reps

50kg 10 reps (140)

Cardio

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10 min fast run 

Olympic Rings play around, leg raises upside down, turning body as repsetc

Chest press 

20kg 25 reps

30kg 10 reps 

35kg 5 …

30kg 10

20kg 15

Leg press (kinda lying down)

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40kg 20 reps 2 sets

80kg 10 reps 2 sets

90kg 5 reps 2 sets

100kg 5

Adductor 

40kg 10 reps 3 sets

Abductor 

40kg 10 reps 

60kg 10 reps 3 sets  

Deadlift 

25kg 10 reps 2 sets

40kg 5 reps 4 sets 

Rings play around 

Cycle 

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2.6km 8 mins. Go in at highest level possible around 44 RPM (yes slow and deep!) as I warm up I push the level to the max (on the ….. bikes) then cool off when I can’t take it anymore. 

Big Machines

Shoulder press 

40kg 5 reps 3 sets 

Low row 

40kg 10 reps 3 sets 

Abs 

Weighted twist 10kg 20 

Crunches 100 10 slow 10 fast

Weighted twist 10

V sit 20

Sit up 25

Leg raise 25 (100)

Splits 

1.5 min each side 

Weighted twist 10

Crunches 50

Straddle split 45 sec 

V sit 20

Sit up 10

50 crunches 

Weighted sit up

Bits and bobs

Handstand 1 min

No handed headstand against wall 2 min

Handstand half press up.

2.5 hours

 

 

 

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