Cher - Day 18 - Bodyrock'n

So today I went back to check out Bodyrock.tv's newest workout.  What is nice is that they offered 3 variations of their workouts today - Beginner, Intermediate, and Advanced.  I did a little of all 3! :)  Because of my MVA I also added my physio exercises to my intervals - got everything in!

It's true - you don't need their equipment to make it work.  Because I am a trainer it's easy for me to modify using free weights, body weight or bands.  Some people are not sure what to use - Bodyrock is now telling you the various options you have... and it's all free! 

Check out the workouts I took from today:

And

And Lastly:

Have a great workout weekend you guys! 

Cher - Day 7 - Push up Workout!

It's not entirely a push up workout - but it sure felt like it!  You know when you haven't done push ups in forever, then you go to do them and it's like lifting a 200lb cinder block?  That's how I felt last week.  This week they were not as bad, but I did a lot of them!

Did one of Zuzana's ZWOW's again - check it out and let me know what you think of it!  I added Biceps as I wanted to get those into this workout today.

So we are going out for lunch today  -  I will report back the healthy choices I made.  This is a tough thing eating out, and eating right.  One of my tricks is to order an extra side of veggies with my meal -

Any tricks you can share about eating well while eating out?

Have a happy and healthy day bloggers & followers!

Cher
gingerandcrew.com

We might pass out while doing this workout...

So today my training partner and I are going to go back to when we started together (a month or so ago now) and do a workout we had a hard time with....and hope we got better!!

It is so important to evaluate your progress - can you do more reps now than you could?  Can you use more weight?  These are all great tools in checking in on your journey thus far.

I would also like to congratulate my training partner on losing 3 inches at her last measuring!! 

I am going to be doing mine soon to get my benchmark - Don't forget to do yours too!!

Here's the workout - ENJOY!

Location: Home
Equipment: Dumbbells, chair, med ball, BOSU, Mat

All exercises are timed 40 seconds, with 20 seconds rest in between (use a timer on your phone or a GYMBOSS timer).  We count reps (I will post those when we are done!) 4 Rounds (with a bonus round if we can!)

#1: Kneeling to standing (start kneeling on one knee, hop up to standing, and do a tuck jump - alternate legs)
#2: Push Ups with medicine ball or chest press
#3: Monkeys (modified for the wrist issue)
#4: Leg Drops
#5: Dips or Skull Crushers (one of us has a bum wrist)
#6: 6 high knees with 1 burpee (burpee modified for the wrist - done on a chair that forearms can rest on)
#7: Squat with Curl to Press

Remember that sometimes there are movements that require control, therefore the numbers may not increase much - that's OK!  The fact that we are doing it is what matters - in a safe environment, with proper form.

If you are unsure about any of the movements above - shoot me an email or comment below!

Happy Holidays everyone!

Cheers,

Cher
Ginger & Crew Personal Training Kelowna
www.gingerandcrew.com

Arms, Arms, Core Core Day!

So I have been plugging along - cardio days mostly, but last night my training partner requested arms, and so arms she received.  Here is what the workout looked like - currently I can type, but I feel that will be short lived as the day goes on!

Location - Home
Equipment - Dumbbells, TRX, Mats, Fit Ball, Bosu

1. Chest Fly & Ball Knee Tucks (we alternate)
2. Alternating lunge with curl to press (heavy weight) & 30 second squat with fit ball push outs (fast)
3. Single arm TRX Biceps Curls & Side plank with straight arm raises
4. TRX Triceps & held Squat with Punches
5. Full Sit up TRX & plank to pike on gliders

We had a great workout - not as sweaty as usual, but definitely like jello.  I think we accomplished the mission!

If you have that dusty equipment sitting at home, don't forget that a great in-home program is just a call away - check out Ginger & Crew - we have some evening spots available (but they go fast!)

Have a wicked weekend!

Cheers,

Cher

Trainer Workout - 1 week to go!

So here you are, about to throw in the same old workout DVD at home.  You tell yourself 'Not again!' and decide to skip your workout.  Next time - Don't skip it!!  Here is what I did to keep it fresh:

DVD Circuit
Equipment: Free Weights, BOSU or step, Skipping Rope, Workout DVD

Create a circuit - Example:
1. DVD
2. Skipping
3. Weighted Plie Squats
4. Step with weights (alternating legs, go up on step with one foot, bring opposite knee up, plant knee up foot on ground and take step foot back to a lunge - weight is in hands and goes up everytime you take a knee up - you can get a groove going and get heart rate up easily)

We did 1 min of work with 20 seconds of transition (rest) time.  Start the DVD before you begin your workout (or during your warm up time) and then start timing when the DVD is in full swing.  The idea is that whenever it is time to do the DVD, you just jump in wherever they are at.  We did a punching/kicking DVD so one round we were doing punches, the next kicking etc.  This helps to step out of the boredom of looking at the screen for 50+ minutes.  I turned the sound off on the DVD and turned on some music of our own (I was having technical problems, but in a perfect world the music would have been pumping the whole time!).  We did the circuit for 35 minutes, and we were sweating like crazy when it was done.  We did some abs to finish the session off.

Don't forget that it's ok to do routines at home if you can't hit the gym - most of the time you can come up with something that requires no equipment and just a little space.

Stay Healthy everyone!

xo
Cher

New Years is around the corner....and Christmas is closer than you think!

Hello Blog Readers!

I wanted to let all of the local blog readers know about Ginger & Crew's Personal Training Services.  Of course the ladies blogging on a regular basis are working hard, on their own, to achieve their goals - but sometimes you need a little extra push!

We offer great weekly, punch pass, and single training sessions to fit your budget.  Check out the Ginger & Crew Website - you can purchase any denomination or session package as a Gift Certificate!  Ask your loved one to get you some this holiday season!

If you are interested in blogging in the next Ginger & Crew fitness challenge (Starting in the New Year) please email cher@gingerandcrew.com to sign up!

And to this sessions bloggers - You are Rocking it!! 

Only 8 Days to go!!!

Stay Healthy!

Cher