Workout of the day

Wednesday 15th October


Kettlebell circuit twice through- no rests Total 50-60 minutes
Turkish get upx 6
Alt clean and press x 20
Double bent over row x 20
Burpee/high pull/kb squat combination x 15
Figure 8 to hold x 30
Push up/Up and Downer combo x 15
Alt double clean x 30
Suitcase deadlift x 20
Alt chest press on floor x 20
russian twist x 50
Hi pull/snatch combo x 20
Seesaw press x 20
Figure 8 under lunge x 15 each leg
renegade row x 20
squat-triple crush x 15

Today's workout

Just finished my workout today in time to get ready to watch Hawthorn win the Grand Final. I actually managed to get Greg to do a bit with me today as well and of course Caitlin joined in for most of the session as well.
Did 1 minute each of running step ups, plank, burpees, kettlebell swings and lunges with NO rests for 20 minutes. Greg collapsed after a while, but I then finished off with 30 seconds each of fast rope skipping and abdominal exercises for 10 minutes with no rests. Great workout and very hot in the sun.

Free Bootcamp Training Session

A special message to all the local guys today.

I am thinking about running a free training session over the school holidays for anyone interested. I will need to know some numbers, so if you are keen to give it a try, please add a comment below, or email me at joanne@fitterfasteronline.com Possibly thinking about making it Saturday 27th September at about 10am (yes you will have heaps of time to get home for the grand final) or alternatively one day next week in the morning. Please let me know your preference, so I can try to suit as many as possible.



The session will go for about 50 minutes and all you will need to bring is a drink and a towel. I will probably hold it at Princes Park or the Hockey oval, so you can bring your kids if you need to. Please remember that they will be your responsibility though, so you may want to leave them at home if you can to get the most from the session. Kids will need to stay away from the immediate training area, but will be able to stay on the oval.

Please let me know if you want to come and let your friends and family know too. Feel free to bring along someone as long as I know numbers, that will be fine.

Looking forward to hearing from you all. This is your chance to take that first step.

Jo

Beginner workout plan-weeks one to four

Let's suppose you have decided to improve your fitness and lose some weight. You have read the website pages and the blog and it all sounds great. But where do you start. Below is a pure beginner plan for week one of your new program through to week four. This is a general plan that will increase the fitness of anyone whether you exercise regularly or not.

Week One

Monday

Cardio Workout

5 mins warm up

10 minutes of beginner cardio Use a skipping rope for this workout

5 minutes cooldown stretch


Tuesday

Rest day


Wednesday

Beginner strength workout one


Thursday

Rest Day


Friday

Repeat Monday-try alternating star jumps and running on the spot today


Saturday and Sunday
Rest days


Week Two

Repeat week one


Week Three

Monday

Beginner strength workout one


Tuesday

Rest day


Wednesday

Beginner Cardio-as per Monday weeks one and two


Thursday

Beginner strength workout two


Friday

Rest day


Saturday

Beginner cardio

Warm up 5 minutes

Main 15 minutes-try something different today (note extra 5 minutes)

Cool down and stretch 5 minutes


Sunday

Rest Day


Week Four
Repeat week three


So there it is. Please give it a try. You only need to commit to 20-30 minutes for each workout. Little or no equipment needed. You will start to see results straight especially if you follow the diet tips as well. Also check out my recent blog post with sample diet plans.



Goodluck and don't forget to email me if you have any questions Joanne@fitterfasteronline.com

New cardio workouts for fat loss and fast fitness improvements

I have just added some new cardio workouts to my website. All of these cardio workouts take 30 minutes or less including a warm up and cooldown and use cheap equipment such as skipping ropes. They wont be easy though. If they are, you are not trying hard enough. Remember it takes effort to look fit. If it was easy, everyone would do it. Be different. Show yourself you can do it.

There is no cost to get these workouts, so have a look. More cardio workouts

till next time, be strong, speaking of which, I will talk about the many many many benefits of including some sort of strength training in your program next time we catch up

Jo