Now that 12WBT round 1 has finished (and round 2 doesn’t kickoff for another few weeks), I thought it would be a good time to enroll a Personal Trainer from my gym to kick my butt and up my training on a weekly basis.
Joe is a trainer at my gym (ITAC); he’s a total machine – huge muscles, super fit and best of all is Samoan (just like my beautiful hubby!). Neen introduced me to him one day when we were working out together on a Xtrainer and since then we’ve had a chat on passing.
Jay & I are now doing a weekly 1 hour session with him (Friday mornings 6am) which started last week.
Our first session included the following:
10 mins warm-up on the Xtrainer on Arm Blast program
6 sets x 12 reps of over head press weights
10 sets of 30 secs side-2-side squats
10 sets of 30 secs jump squats
3 x 300m rowing blasts
various upper body arm weights (sorry, I dont know all of the names of the machines!!!)
5 mins walking on incline
3 x 30 sec ab planks
3 x 20 reps various ab
Because the gym is closed for renovations this coming, (even though we were so sore from Friday’s training) we had this week’s PT session the following day.
The session included;
10 min run to the gym
5 min walking on 12° incline treadmill
6 sets x rowing vs clean & press; 1 set consists of rowing to 300m as fast as possible, then running over to the clean & press station and doing 12 reps
5 min Xtrainer on Butt Blast program
outdoor stair running and boxing for 20 mins (OMG pain!!!)
Pump is high repetition/low-ish weights set to music so that it acts as a cardio workout in addition to toning. I say “low-ish” weights because you can always load up your bar if you love to feel the burn!
The music is usually covers or specially licensed songs. A typical set list for music goes something like this:
BODYPUMP 79 tracklist
Warmup: Higher – Logan S. feat. Mandy Brewer Squats: Closer To The Edge – Mekon Garden Chest: Party All Night (Sleep All Day) – Sean Kingston Back: Written In The Stars (Sunny Dee Remix) – Jason Born Triceps: Born This Way – Southern Light Biceps: Livin’ On A Prayer – Altiyan Childs Lunges: Grenade (Damn-R Mix) – Jason Born Shoulders: J’Adore Hardcore (Extended Mix) – Scooter Abdominals: We’ll Be Alright – Travie McCoy Cooldown: The Crow & The Butterfly – Shinedown Alternative 5 – Triceps: If We Ever Meet Again (Hans-O-Matik Bigroom Radio Cut) – Pandora BX
As much as I love it, lately I’ve been feeling I’m outgrowing Pump. Jay says Pump is a graduate program for the weights floor (where all the big boys work out)! So Ive decided to only do Pump once a week (instead of 2-3 times) and work out on the gym floor 1-2 times.