3 sessions 1 weekend !

On the whole a very busy weekend . I think I made up for not doing classes in the week! Saturday 11am  Attended Zumba in dulwich with my friend Sarah . I wore my Zaggora flares ( love them )  Session 1 hr  ( +49 minutes sitting after class talking ) Calories burned 646 Average heart rate 119  Max heart rate 168  Sunday 12 o'clock   Met Ayo in the park ,very cold Ice still on the grass .  Hi we did exercises in the park !  Walking Lunges with Alex  Side Steps Triceps reverse dips Squats Sprint  Kettle bell swings  Stationary  arm lift in lunge position alternate sides  walking lunges without Alex .    All exercise done in groups of 12 or 15 and repeated 3 x for each side ! Hotpants on , flares still drying !! Total time 29 minutes 33 sec  Calories burned 363 ! Average Heart rate 162 per minute  Max Heart rate         194 per minute Sunday 1 o'clock  I followed this session with an hour Bollywood dance  with danSE16 1 hour session Calories burnt 441 Average heart rate 124  Max heart rate 161  I believe that calories continued to burn at a high due to intense work out  before !  It's been a fantastic day and I feel wonderful for it !  Thanks Zaggora for Ayo my trainer and also for inventing hotpants and flares !! Flares tomorrow for work as they are warm , hopefully dry ! 

Another great session !

It's that time of the week that I look forward to ! What am I going to do when my prize money from zaggora runs out ?  I best start saving from now as I love my sessions with Ayo . They are so  rewarding .  Thank you zaggora ! For my comp win and my hotpants and flares !  Love you !  My session begins in the park in the sun in the cold!!  I forgot the mat that Ayo gave me last time so no floor work this time . 12 Lunge  twist x3 Lunge walk x6 (distance of my normal sprints )  Side step walk x6 (as above )  Run squat jump twist run whilst holding ALEX ( distance as above) x10 12 lunge dips x 3 12 triceps  lifts squat position x3 12 Kettle bell lifts x3 None of these are in order , I have written them as I remember them .  Weather was the usual cold but dry .  Hot pant flares on this time much warmer as they cover the whole leg ... Great for out door training .  This was a 30 min session  I then walked home ,picked up my other trainers got in the car and drove to Canada water . Arrived at Canada water library just in time for my DanSE16 class !  Which was a class involving the use of Asian music  Great class  Calories Burnt ... Pt session. 371 cal in 30 mins  DanSE16.  273 cal in 1 hr not as high impact . 

10 run sprints
Kettle side step squats with weight swing . 10 one way and 10 back x 3
Kettel twist jump ( forward swing lift jump left swing back to middle then to right !) 12x3.
Stationary Lunges x15 with 15 twist x3.on each leg 
Triceps 12 x 3 .whilst standing in a squat position . 
Press ups  20x 3
Sitting Side twist 20 x3
Cycle legs 20 x3
6 runs x3 
 Weather cold , hotpants on !sun still shining !!! 
Calories burnt 301 
Time 24.38 minutes
Average Hr 161
Max hr 181 

Thanks Ayo I always feel good after a session but normally in a bit of pain the following days ! But as they say no pain no gain :0) 

Thanks zaggora for my personal trainer !

Ayo is currently in training for the Helsinki marathon in the summer 

All exercise done using ALEX ! 
( see previous posts to find out about ALEX) 

All work outs are done in the local park with buses passing by , joggers and local football teams playing etc 

Hotpants on !
Warm clothing on!
Off I go to meet Ayo in the park !
Yes it's cold but at least it's sunny .
This will be a good start to the new year 2012!


10 sprints longer distance than normal 

20 kettle bell(Alex) swings using alternate hands  x3
15 waist twist using weight(Alex) x3
15 rear leg lunges each side whilst using opposite arm to lift Alex from floor waist level. X3

8 sprints with a squat jump at the end of each length .

20 press ups (still doing box press ups, not ready for half press ups yet ) x3
15 rear raises using Alex behind my head ( sitting position arm above/behind my head ) x3
15 double crunches holding Alex bringing the weight in as I crunch . X3  

5 sprints at the end !!

Alex is my mate the 7kg weight 
Sprints were done over double the distance that we normally use , still not extremely long but long enough for me as I don't normally jog/sprint

Ayo said my rear raises we're my worst exercise ! I totally agreed and said they hurt my arms to much and that I have weaker upper body strength . 

Although we didn't train on the 1/1/12 I was still Ayo's first client of the year ;0) 2/1/12 

Back to work tomorrow ,gym open tomorrow as its a normal working day . Probably not going but at least I have the option . 
  

4 sprints back and forward 
Kettle bell jumps forward ,sprint back and forward  repeat x 4 
Kettle bell forward lunge steps alternate sides x 4
Kettle bell lifts 20 x3
Press up 20 x3
Side twists  20 x3
Squats with weight lift  12 each side x 3 
Kettle bell swings alternate arms(changing hands in the air) 20x3
Double crunches with hold for 20x 3
Leg backward lunge dip holding weight forward for 15 hold for 5 x 3 each side . 
4 sprints at end!!!
30 minute workout 
Yes I was tired and felt very sick after but didn't throw up ;0) 

I wore my hotpants which was a good job because it was absolutely freezing in the park .

I noticed my weight that I used is made by a company called Alex . So I just going to refer to my weight as ALEX . Alex has become a good friend he always weighs the same ,7kg! Always helpful . 

Bearing in mind the night before I had been out with friends eating Italian at a local restaurant called 'locale' lovely food and great cocktails . 
So I had a few cocktails .

That evening after training I was out again for a friends birthday ... More alcohol and bat snacks . 

Tonight I am aching a bit but it's a nice ache as I can feel all the muscles I have used during training . 

 

I'm doing a sponsored sleep out on London streets outside Southwark Cathedral!
its an over night event on Friday 2nd December to Saturday 3rd December.
PLEASE sponsor me the money goes to helping the homeless over this cold winter period !
thank you