The exercises featured in this video are listed below along with the relevant muscles used:
Rack Jumps - Legs
One Arm Rack Press - Chest, triceps, shoulders and core
Batfink Back Rows - Back, biceps and core
One Arm Inverted Rows - Back, biceps and core
Rack Crunch - Abs
Swinging Running Man - Abs and obliques
Swing 'N' Raise - Abs and obliques
Elevated Inverted Rows - Back, biceps and core
Headaches - Shoulders and triceps
Elevated Push Up - Chest and triceps
Rack Press - Chest, triceps, shoulders and core
Pistol Dipped - Triceps, legs and core
Bulgarian Split Squat - Legs and glutes
Hyperextensions - Lower back and hamstrings
Hanging Running Man - Abs
Donkey Dips - Triceps and abs
Inverted Rows - Back, biceps and core
*NB* Please consult a doctor before starting any new exercise programme.
Music to get you fizzYcaL - The classic "Bicycle Race" by Queen
Monday, 7 December 2009
In Memory of Schwinn. Bought 2009, Stolen 2009. (Bike Rack Workout)
Thursday, 3 December 2009
Monday, 30 November 2009
Dog Pee Push-Up/Press-Up...
A cross between the spiderman push-up and the inch worm the dog pee push-up will work the chest mainly but also your core, hips, glutes, shoulders and improve hamstring flexibility.
Wednesday, 25 November 2009
Sample Workout - 12 Day Cycle
DAY ONE - LOWER BODY
- Wide Deep Barbell Squats x 4sets (HAMSTRINGS)
- Elevated Bulgarian Split Squats x 4sets (QUADS)
DAY TWO - REST
DAY THREE - LOWER BODY
- As Per Day One
DAY FOUR - REST
DAY FIVE - LOWER BODY
- As Per Day One
DAY SIX - REST
DAY SEVEN - UPPER BODY
- One Armed Arnie x 4sets (SHOULDERS)
- Bent Over Rows x 4sets (BACK)
DAY EIGHT - REST
DAY NINE - UPPER BODY
- As per day seven
DAY TEN - REST
DAY ELEVEN - UPPER BODY
- As per day seven
DAY TWELVE - REST
Friday, 20 November 2009
Thursday, 12 November 2009
Early Examination...
7.30AM - Alarm!!!
7.45AM - Sling on the trainers.
7.49AM - Playlist selected on mp3.
8.05AM - Hop on the bike for a 30-45min intense ride.
8.50AM - Back home. Breakfast is served.
Photos by Nick Veasey.
Wednesday, 11 November 2009
Tuesday, 10 November 2009
The Big Picture...
“In real training there are long periods where nothing much seems to be happening and you have to keep faith with yourself. Sometimes you might feel that you are going backwards.
But you need to keep in mind the big picture. Have a goal, do sensible things to try to meet it and be consistent.”
The Gubernatrix One
Checkout more of her tips, advice and musings at Gubernatrix.co.uk
