upping my training

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.

Personal Trainer Joe (left in black tshirt) with the other ITAC Trainers

Jay & I are now doing a weekly 1 hour session with him (Friday mornings 6am) which started last week.

Friday workout calorie expenditure

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
  • stretching
Saturday workout calorie expenditure

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!!!)
  • 2 x 2 min ab plank holds
  • stretching
  • 15 min walk home

I’m loving it!

pump it up!

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A few things that I’m sure you know about Les Mills International:

  • it’s a fitness company who pioneered classes like Body Pump, Body Attack, Body Combat, RPM, Body Balance
  • it’s a Kiwi brand hailing from Auckland NZ
  • the classes are a fun way to exercise and burn calories

A few things I bet you didn’t know about Les Mills International…

  • Leslie “Les” Mills was an Olympic Athlete (gold medal in discus in 1966)
  • Les Mills was the Mayor of Auckland from 1990-1998
  • Les Mills is the figure head of the company
  • his son Phillip Mills actually dreamed, created and developed Les Mills International and all the classes that it’s famous for
  • I am a huge fan of Combat and Pump!
Ian Thorpe Aquatic Centre exterior

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Our gym (Ian Thorpe Aquatic Centre in Ultimo) recently had an equipment upgrade and we’ve got kickarse, super cool pink Pump equipment (including pink weights and rises)!!!

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upgraded RPM room

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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

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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.