WarmupThe entire warmup takes place on the stationary bike and involves the following:
- 5 minutes vigorous cycling;
- 1 minute tricep stretches while cycling; and
- 1 minute shoulder stretches while cycling.
FlexibilityFlexibility happens on an exercise mat and you hold each stretch for at least 30 seconds:
- Hand stretch over head;
- Hand stretch over chest;
- One knee to chest stretches (targets glutes);
- Ankle on knee stretches (also targets glutes);
- Knee across the body stretches (also targets glutes);
- Seated foot over leg stretches;
- Seated floor hamstring stretches;
- Butterfly stretch;
- Shoulder stretch; and
- Upward-facing dog.
Circuit (Cardio and Strength)When I talk about ‘circuit’ I mean a series of exercises performed rapidly in quick succession on an exercise mat. Some of them involve a kettlebell (16 to 20 kgs) and a weight bag (10 or 15 kgs):
- 100 steps knees-up running on the spot;
- 10 pushups;
- 10 kettlebell swings;
- 10 kettlebell throw and catches;
- 20 situps;
- 10 kettlebell or arm raises;
- 10 weight bag front lower squats; and
- 10 bending bridges.
StrengthThen I like to move onto a few machines to do a little bit of dedicated arm strength training (although my arms are usually pretty dead after four times circuit training):
- Pull-ups on the pull-up bar (starting with 5 in a row, then 4, then 3, then 2, then 1 – resulting in 15 in total); and
- Two sets axe chops on each side on the pull-down machine.
WarmdownI like to finish off with five minutes on the orbital alternating between running and sprinting every 30 seconds and upping the resistance each minute.
Future workoutI’ve been thinking a lot about why I work out and about adjusting my workout to better achieve that. There was a time that I did exercise just to lose weight, but those days are long gone and now I believe in exercising for other reasons:
- Fitness – I lead and active lifestyle and do a lot of dancing, my workout needs to facilitate that;
- Good sleep – I sometimes struggle to sleep and being physically tired means sleep comes easier; and
- Stress management – human beings are built to put themselves under a certain amount of physical strain which helps them manage stress.
- More kettlebells – kettlebells are great for dynamic and explosive exercises;
- Yoga – which is great for your mind as well as your body; and
- Zumba – because I’m a dancer and it seems like a natural fit.