Sport, training

Weekend challenge time

So it’s time for this weekends ‘Weekend challenge‘ (I hope some of my boxercise ladies are reading along, cause these challenges are specially tailor made for you!)

Last weekend we did 100 squats @bw (body weight), this weekend we’re gonna work our way up the body, and target that midsection area with love handles, ‘once was a waist’ and the weaker lower back. In short: The Core area is in need of some serious, safe work. And a great way to do so, is to work with weight and stability drills. This one, is one of my favorites!

Saxon sidebends:

Hold something above your head. Aim to keep your arms straight. Make sidebends – upper body aligned with hips and legs, so watch you don’t tip over or backwards.

Now I know, some of you don’t have access to a medicine ball or a weight plate. Don’t despair! You can use, whatever you have at home: A gallon of milk, a six pack of drinks, 5kg potato bag, a chair, a bottle of wine, a duck or a garden rock. Only your imagination sets the limits. For best result, choose something that is a bit hard for you to make sidebends with.

The 2x 30 you can split up as to 3x 10 during each day. It’s 5 to each side if you’re not use to working the core. If you are do 10 to each side.

A few ideas for your Saxon Sidebends. And remember: You have to sweat, to look good 😉

Thursday recap:
8k in Edited (17th may) – Not sure about time. Might have been fast, but prob not 14min!! (Hahaha)
3 x 6 pull ups (alternate grip)
3x 20 Hamstrings – superset with
3x 20 Saxon Sidebends with 9kg MB

Friday Light session:
2x 10x 9kg MB Windmills
2x 20 Squat to OH press (9kg MB)
2x 10 Saxon Sidebends
Goodmornings session:
2x 5x 20kg
2x 5x 30kg
2x 5x 35kg
2x 5x 40kg

6 Pulls ups
4x 5x 22.5kg BoR (total 20 each side. Left is a bit weaker than right)
4x 20 Decrease sit ups (obliques)
2x 10 OH tricep ext (12.5kg/ 15kg db)
2x 20 Back extension
2x 20 back extension w/Swissball
2.5min plank

Stretch & foam roller

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muay thai, Sport, Teaching

Kettlebells is good for you!!

Last night (sunday), I was sitting with a dripping nose, feeling very low and on the verge of a cold. Being on the country side is great, but it’s a bit more cold and windy than I thought, so it snook up on me.
Result: Stayed home from training today, to keep warm and not over-work the system. Including today, I have three days of classes (and training) ahead of me. And no time for being sick.

Left for work at the Womens Fitness Cork – and after a funky ride, with an irish taxi driver, which fifth first sentence to me was: ‘You don’t look, like you need excercise’ followed by: ‘I love asian women’, I survived the drive and got to work.
After the first PT session, I had my first class. The notorious Kettlebell class – tons of different swings, the beautiful amazon get up, presses, windmills, halo’s – you name it. We did it. It was great! Ladies loved it, I loved it – and I felt great afterwards. Still do – which let me to the conclusion, Kettlebells are in fact good for you.

Had a PT in between and then my usual boxercise class, which was just a good as the kettlebell. For some reason, I think the girls worked a little harder today. I think or hope – they took it to heart, when I told them, they could hit a little harder. The pads aren’t made of glass, and it might also have been me hurrying them along the last 10 minutes 😉 Some of them were toast after class, and that’s the way we like it!

I have a 12kg in Copenhagen (with my medicine ball and my dog – see photo). I’m thinking of getting a 16kg over here.

12kg KB, 5kg MB and Nanna (app. 7kg Shi Tzu) - I miss her!

Oh yeah, and my friend Rhassan Muhareb won the I-1 World title in Hong Kong. 3 Fights – 3 Ko’s! Guy is a beast or a pitbull, as his fighter nick says. Congrats Rhassan, you’re a true champ! Well done!

Rhassan Muhareb
I-1 World Champion 2012

 

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