Training Thursday: Baby got back

The human back consists of groups of muscles used for keeping you stabilizing, extending, flexing, rotating, and allowing for pretty much any other movement in your torso. It is not an area of the body that should be overlooked. This week's quick workout will hit all the major muscle groups.

As always, be sure to warm up and stretch pre- and post-workout.

Pull-ups 3 sets x 5 reps

If you are not strong enough to do a full range-of-motion pull-up, perform 'negatives'. Negatives are the down phase of the exercise. Jump up and hold yourself in position, then very slow, resisting the urge to let gravity do all the work, lower yourself down.

Single bent over row superset with underhand narrow grip lat pull down 3 sets x 10 reps

Seated cable row pyramid set 15, 12, 10, 8, 6, 4 reps

In a pyramid set you start with a light weight and perform the given amount of reps. Take a short break, and go one set of weights up to perform the next set of reps. Keep increasing your weight and lowering your reps until you are complete.

Superman triset arms in Y, I, T, positions 2 sets, 15 reps each position.

Remember to keep your spine in a neutral position at the gym, and day to day. Happy sweating :)

Training Thursday: Track workout

It's safe to say that spring is upon us. For this week's Training Thursday, take your workout outdoors. Find a 400 m track and enjoy this gem of a cardio killer:

Warm up:

• 2 x 400 m easy jog
• 100 m long lunges into a quad stretch

Workout:

• 4 x 100 m sprint, 300 m walk
• 1 x 400 m easy jog/fast walk
• 3 x 100 m sprint, 200 m walk
• 1 x 400 m easy jog/fast walk
• 2 x 100 m sprint, 100 m walk

Cool down:

• 1 x 400 m walk
• Quad, glute, hip flexor, hamstring, calf stretches. Hold for 30 sec each.

Happy sweating!

Training Thursday: 60 sec Lower body rounds

No excuses, everyone! All you need is a skipping rope and some space, for this week's Training Thursday. Check out the video below for full details.

Happy sweating :)

PS. Sorry for the crazy loud music... Technical difficulties! 

Training Thursday: Lent push up challenge

Most people give something up for Lent (refined sugar, coffee, chocolate, TV) but this year I challenge you to add a push up every day! The first week will be easy, but as the 40 days accumulate, so do your push ups. If you miss a day, perform all of the previous day's push ups AND the current day's push ups.

Technically Lent started yesterday, so today you need to perform 1 push up for yesterday, and 2 push ups for today. Tomorrow will be 3 push ups, the day after will be 4, and so on for the next 40 days.

Make sure each repitition is done well. Once we get up to the bigger numbers (10+) feel free to break the total up into smaller, more managable sets. Perfect form EVERY time, even if it means it takes you a little longer :)