Lunchtime 25 Minute Workout Routines

I’ve been working in my latest role for just over 3 months, and training at the gym there most days, but never actually got around to creating an exercise programme;

So – in an attempt to be more organised, here’s what I shall endeavour to follow for the next 6 weeks –

2-4-2 tempo = pause for 2 seconds at the bottom, take 4 seconds to press/lift the weight, then pause for 2 seconds at the top.

Monday – Legs & Back

Rowing Machine – 1000m

Bulgarian Split Squats x 2 sets of 2-4-2 tempo reps to failure

Seated Row – Core warm up – Sit away from the supporting frame to engage core and use super light weight

Seated Row x 2 sets

Seated Rear Delt Fly with 1 rep, 1/2 rep protocol x 2 sets

Lunges x 2 sets

 

Tuesday – Chest

Cross trainer – 1 min warm up then 4 minute Tabata Interval

Chest Press x 2 sets

Dumbbell Chest Press x 2 sets – 2-4-2 tempo

Cable Punches x 2 sets of 10 reps on each side

Modified Fly x 2 sets of max reps

 

Wednesday – Back

Rowing Machine – 1000m

Lat Pull down – 2 sets of 6-8 reps

Negative Reps – Machine Row

One arm Row – 2-4-2 Tempo

Angled One Arm Cable Shrugs x 2 sets

 

Thursday – Shoulders

Cross Trainer – 5 minutes

Single Arm Shoulder Press 2 sets of 8-12 reps

Single Arm Shoulder Press 1 set of eccentric reps

Shrugs / Upright row – 2 sets of 10-12 reps

Hindu Press ups x 1 set of max reps

 

Friday – Stability Ball Workout

Core Ball Workout

Press ups x 2 sets

Reverse Hyperextensions x 2 sets

One arm row x 2 sets

Hamstring curls x 2 sets

Pikes x 2 sets

Plank x 2 sets

 

Martial Arts Techniques to drill in between sets

Guard framing

Double leg ‘rotation’ to finish takedown

Chest to Chest Guard Sweep

Wizzer Throw to Ankle pick

Wrist control to ankle pick – pull back on right arm and then ankle pick right foot/ankle

Front Kicks

Side Kicks

 

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First Baby? My Advice after 1 year

I asked for advice before we had our first baby, and you just get the usual doom and gloom answers such as

“Don’t expect any sleep”
“When you’re sick, that’s the start of your night”

Cheers, nothing useful at all.

When you get a girlfriend, everyone mythers you to get married,

Then when you’re married, everyone mythers you about having kids,

And then when you do have one on the way, everyone harps on about how terrible child birth is and how you’ll never have a lie in again or a full night’s sleep and how awful and hard life will be from now on.

Elinor

It’s not all bad; in fact, it’s life changing and amazing – you just have to be pretty selfless to enjoy it. And sleep, you do need to make sure you get some sleep whenever possible.

A Few Parenting Tips

  • Get tops with buttons around the neck. Babies go mental when you try and pull their tops over their heads
  • If you’ve no idea what to do – Peek a Boo (or Pi Po in Wales) is always a winner with children 5-12 months old
  • You’ll fall out with at least 1 family member over parenting style or childcare
  • Phenibut is immense for sleep deprivation, once a week only though
  • Picking up your child side on makes it harder for them to back-heel you in the balls
  • White noise tends to help babies and parents to sleep (especially if you live in a nosey semi-detached)
  • Every woman, and man and his dog will give you advice. Just smile and nod
  • The happiest people tend to be the most flexible with plans etc. This seems especially true with parents – your plans to go to the gym may been constantly scuppered for example.
  • Not that I’d know, but breastfeeding appears to get significantly easier after the first month, then it seems relatively painless after 2 months, until the baby starts to get teeth…then it hurts again
  • Grandparents don’t agree with Attachment Parenting
  • Keep your hands free when walking around the house. You’ll defo fall over a toy at some point and it helps to have hands to break your fall
  • Baby gates are pretty lethal, as are the stands on those vibrating chairs

 

2 other things of note, the NHS staff in the maternity ward were amazing, I was pleasantly surprised at their enthusiasm;

And the 2 healthcare visitors I know personally were extremely helpful – it was one of my friends that suggested our baby might have a tongue tie (this was missed by our designated healthcare visitor – easily done).

 

nora

 

Fitness For Busy Parents

I’ll go into this at a later date, but you don’t need a gym or loads of time to have an effective workout.

Tabata intervals and bodyweight exercises are all you need and you can do them at home.

For example

1 Tabata Interval of squats
Followed by 1 set of maximum press ups

is enough to maintain fitness and muscle mass, and even improve markers of fitness and health depending on baseline levels.

fitness

Tabata Intervals involve 8 intervals of exercise, for 20 seconds.
Each 20 second interval is separated by 10 seconds rest.

Doing just 8 minutes a week of this type of exercise is proven to be beneficial in terms of blood lipid and glucose levels.

 

Fitness may not be a priority in the next year or two, but make sure you try and maintain a level of physical activity, or your health and wellbeing can deteriorate fast

Online Personal Training – is it worth it?

This is something I’ve been looking at getting into for a while…

The attraction with online personal training is initially, that there’s very little barrier to action/entry.

You can still be sat on the sofa with a pizza, and sign up for online personal training sessions. You’ve not spent or committed to a great deal, so it’s very easy to get started. Unlike going into and signing up to a gym, which can be very scary.

Inspirational quote
Don’t be afraid to have a go!

Once you’re signed up, you in theory should have access to;

  • 1-2-1 expert support and advice
  • Personalised exercise programmes according to fitness, time & budget
  • Personalised dietary assessments
  • Personalised diet plans
  • Healthy recipes (that you will like)
  • Technical feedback e.g. if you video lifting weights
  • Psychological assessment, motivation, goal setting & support

Although having a personal training, that’s actually there with you real time has many added benefits – for example he/she can correct poor technique in real time; having an online personal trainer is certainly much more beneficial than having no help at all and entering into a fitness programme with no direction or structure.

A lot of the benefit is that they do all the admin-work for you.

You probably know you need to make a programme, set goals and assess your diet, but realistically, not many people know where to start exactly or don’t have the time to do it all.

I certainly think that video analysis of technique is currently under utilised too. This could be extremely beneficial, especially with the trend to squat and deadlift heavy, good technique is imperative.

Poor Alignment of the spine - looking to far forward tilts head upwards
Poor Alignment of the spine – looking to far forward tilts head upwards

Some quick pointers to remember about exercise if you are contemplating getting fit:

  • You don’t have to train for long periods – 3 x 20 minute sessions a week can make a huge difference to health, fitness & appearance
  • Diets don’t have to be complicated. Start making one change . e.g. cutting out sugar
  • Psychology is very important. Set SMART goals that are Specific, Measurable, Agreed upon, Realistic and Time-bound
  • It takes one month to form a habit. Start by making small positive changes and maintain these for a month