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…

First:

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)

Next:

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

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It’s Bootcamp day (again!)

So, Tuesday rolls round again which can mean only one thing – Bootcamp! Today we mixed it up (actually, Craig forgot the gloves and pads) so we had a bonus circuits session instead. It was really challenging, great fun, and involved quite a lot of running so we burned more calories than usual too.

Today we did 1-10-1 which sounds simple, but is a really challenging workout. If you’re starting out, just work from 1-10 or set yourself a time limit e.g 20 mins and see how far you can get. Most of us managed to get from 1-10 an back to 8 – setting the benchmark for next time!

In other news – am running the 20 miler tomorrow with my running buddy. I’m absolutely bricking it (as my nephew might say) but have treated myself to a beautiful new water belt so I can rehydrate along the way.

download the exercise card here

I’ll keep you posted on progress tomorrow – wish me luck!

Tahlia x

PS: Thanks to those of you who’ve been following the plans with us! As promised, Craig is writing a custom plan for beginners so keep your eyes peeled, it will be ready soon!

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…

First:

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)

Next:

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

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

download the pyramid exercise card here

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