Make Friday Count!

Friday is one of those days we associate with fun – it’s Fri-yay, lets have that drink, eat that chocolate, in fact in our house we’ve renamed it to Treat Friday. We pop to the local news agent on the way home from school, have a chat with the ‘lovely lady’ who works there on a Friday afternoon (we really should ask her name) and leave with a chocolaty treat to have with a cuppa when we get home.

Anyway, rambling as usual. The point here is to remember to make Friday count when you’re training. Earn that glass of wine, lady.

Friday morning is the weekly ‘shed’ session with five lovely ladies and Craig. Today he decided to give it to us full barrels, and we did a Pack of Cards workout. Not heard of that? (probably a good thing). Let me tell you more…


Firstly, get a pack of actual playing cards (hence the name). Assign a set of exercises to each suite, and choose an exercise to assign to it. So, for example:

  • Diamonds = (Jump) Squats, Jumping Jacks, Lunges
  • Hearts = Shoulder Press, Bicep Curls (with a weight), Tricep Dips
  • Spades = Chest Press, Push Ups, Mountain Climbers, Burpees
  • Clubs = Core (sit ups, alternate leg raises, crunches)

(You might want to write it down if your brain is as useless as mine)


Assign a number to each card – this will be your number of reps.

  • 2 = 2 reps
  • 3 = 3 reps
  • 4 = 4 reps
  • 5 = 5 reps
  • 6 = 6 reps
  • 7 = 7 reps
  • 8 = 8 reps
  • 9 = 9 reps
  • 10 = 10 reps
  • Jack = 11 reps
  • Queen = 12 reps
  • King = 13 reps
  • Ace = 14 reps (yes it hurts!)
  • Joker = 10 0f everything

Then shuffle up your cards and off you go! I’ll put them on an downloadable exercise card a bit later too.

Happy Friday lovely people.

Tahlia x

Tuesday is Bootcamp Day!

Ok, so I’m going to level with you here. Tuesday morning is Bootcamp day. Ordinarily. Today, I wasn’t feeling it. Legs achy, gale-force wind and rain – so I opted for fruit tea instead. (FYI I was sprung by Craig in Costa afterwards – Bootcamp Karma)

So I’ve sucked it up tonight and I’ve done a home workout based on Craig’s famous tonne up sheets. This is a good one as you can do it once, or if you’re feeling really hardcore you can work your way back up again when you get to the end. Who’s with me?

PS: Thanks to Craig at keeling for letting me share. Watch this space for more!!

Circuits: The Pyramid

I’m not sure whether I’ve mentioned my absolute love for Boot Camp? About two years ago, I stumbled upon an outdoor Boot Camp on the beautiful green in a village near to me. I went along fearing the worst, but immediately became hooked on the fresh air, hard work, and felt at home with the fab bunch of people there. Two years on and I’m still going strong, and that group of people have become my fitness family. We look out for each other, push each other to do more, do better, and we have a laugh (and sometimes a few drinks) along the way.

Friday morning is a favourite, with circuits in what is affectionately known as ‘The Shed’ a purpose build gym and outdoor space in Craig’s garden where we train. This morning was a really killer circuit (didn’t stop us laughing along the way) so I thought I’d start sharing them with you (with kind permission from Craig).

This circuit uses weights, so if you have a slam ball (or medicine ball) then great, if not then you can improvise or swap out #1 for something different (maybe plyometric jumps). I plan to do you some exercise cards to show you how to do these properly, but there are a million resources on YouTube to help you with technique.

This morning, we also did the Pyramid wearing weight vests for extra resistance. If you’re a beginner, then I’d suggest you start without one. If you’re more used to circuits then give it a go – you’ll amazed at the difference it makes to training!

Have fun! Tahlia x

PS: Thanks to Craig at keeling for letting me share. Watch this space for more!!

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