I enjoy sometimes when life has settled down and there is no big news to discuss. The big family holidays are over and things are mellow. I have been in a super laid back mood since I got back from Marin County. Going with the laid back theme I have kept my workouts as such. Very short ones as usual. Here are a couple ones I have done in the last several days. One I got from Ross's training book Never Gymless.
Workout 1 (feeling lethargic so eased back in to this first workout on the cardio part)
Swings 8kg 50 reps
Suitcase Deadlift 2 24kg's 6 reps
Swings 12kg 50 reps
Suitcase Deadlift 2 24kg's 6 reps
Swings 16kg 40 reps
Suitcase DL 2 24kg's 6 reps
Snatches 12kg 10 per side
Presses 12kg 6 per side and repeated 2 times
Rehab for my TVA . Still feeling C-section pains and that the muscles are not working correctly. ( I will write a post later on what they don't tell women and should after this major surgery) Need to start all over with teaching my brain how to slowly use and tighten my TVA.
4 sets of planks on my knees. Need to start with 25-30% intensity to get the right muscles activated.
Workout 2 10 min Got this little fun one from Ross's book and used a slight variation
Body Weight Squats
Kettlebell Push Ups
Went through each exercise for 60 sec, then 45 sec, 30 sec, and 15 sec. Took as few breaks as possible. Took me 12 minutes to complete. Suppose to be 10 minutes with no rest.
More knee planks and 4 point tummy exercise from Paul Chek's book.
Workout 3 Today
Bent Press 8kg 3 per arm x 3
Pull Ups 3/2/2
One arm Push up with other arm on a bell (feeling a bit weaker today) 4 per side x 3
Rested 45-60 seconds between exercises
Clean and Jerk 12kg, 16kg 8 reps, 5 reps per side
Pistols 2 per side x 3
That's all for now. Looks like another beautiful day here in San Diego.
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I never thought in a million years I would enjoy boring. I am referring to How to Eat Move and Be Healthy book. There is a simple exercise that helps activate the TVA. It's called 4-Point Tummy Vacuum. Very basic but just these last several days of doing it I am starting to feel a bit of a difference.
There are so many places now to buy kettlebells online. I mostly use the dragon door kettlebells. There are several companies that I can recommend to you that sell them for cheaper still work nicely. Feel free to email me at Lauren@socaltrainer.com and I can steer you in the right direction. Happy New Year to you too!
Thanks! I should have done more rehab from the beginning. But it's better I do this now before I even think about having another baby. When things settle down with you guys I want to come by to see Marianna! Let me know
Just call Yoana on her cell phone. She would love to have you come over!!!!!! If it's during the middle of the day I most likely will be home as well.
Have a great day!!!