MTRW: Boom Boom Thunder Workout

Happy Monday,

I am in week 2 of the 3-week period preparing for the competition. Today the 80-90% effort and I am using kettlebells.

Workout breakdown: 50 reps

  • Goblet Squat | 16kg
  • Ketllebell Single Leg Deadlift | 16kg
  • Ketllebell High-pull |16kg
  • Ketllebell Cossak Lunge | 12kg
  • Ketllebell Alternating Military press | 12kg
  • Lunge Forward + Ketllebell Front Raise + Lunge Back + Ketllebell Lateral Shoulder Raise | 6kg

Abs Bonus:

  • Prone Twisting Leg Raises

Stretch and enjoy a post-workout muffin.

 

Also, here are my progress stats (I gained a little bit of weight but now lost all that I gained when I was traveling and training and then taking the time to recover when I got sick):

                          March 17        April 1

  • Fat %           23.9                  22.3
  • Weight        148.9                146.6
  • Waste          27 1/2              26 6/8
  • Hips             39                    38 1/8
  • Thighs-L     22 1/2              22 1/8
  • Calf-R          14 3/8             14
  • Calf-R          14 3/8             14
  • Bi-L              11 1/2              11 1/2
  • Bi-R              12                    11 6/8

Svetlana

Esse Libere Fitness – Free To Be Fit

Click here or on the image to get your kettlebells today and take your workout to all new level:

MTRW: Work It Work It

Happy Friday, 

I just came back form the Y and had a great circuit workout. Today was a light day, since I did heavy on Tuesday, and yesterday was a body-weight workout. Work It Work It makes you burn calories since it is done in a circuit fashion with no breaks in between exercise (ok you can take 30-60 sec break between rounds); and the icing on a cake – you use weights so you build lean muscle. All wrapped up in one fat slashing and lean muscle building workout to give you that toned streamlined look.

Here is it:

4 rounds | 6 exercises | 15 sets | 2 dumbbells

Circuit:

  • Squat row + lateral shoulder raise
  • Forward lunge + bicep curl to shoulder press
  • Backward lunge + triceps kick-back to front shoulder raise
  • Standing Calf pulses
  • Chest press to crunch
  • V Leg raises

Exercise Breakdown:

  • Squat row + lateral shoulder raise: Stand legs shoulder width apart, weights by your side. Engage your core, inhale and sit backwards as you lower yourself into a squat, make sure your knees are not over your toes. Once at bottom of the squat with quads parallel to the floor, pull your weights up to eh side of your waist. Lower the weights and return to a standing position. Once upright, lift the weights straight out to the side of your body bringing your arm parallel to the floor. Keep the elbows slightly bend, shoulders down and away form your ears (scapular depression), do not go pass your shoulders. Exhale, and bring your arms back down by your side. Repeat.
  • Forward lunge + bicep curl to shoulder press: From a standing position with your feet hip distance apart and weights by your sides, step into a forward lunge. make sure your core and glutes are engaged to protect your back. Once ins lunge perform a biceps curl and move straight into overhead press. Keep your shoulders down, abs and legs engaged. Lower the weights back down exhale, push of with your front leg to bring yourself back into a standing position. Repeat.
  • Backward lunge + triceps kick-back  to front shoulder raise: Stand with your feet hip distance width apart,  shoulders back and down. Lunge backwards, hinge at the hips, and perform a triceps kick-back. Lower the weights. Bring your torso up and push back into a standing position. Perform shoulder front raises. Repeat with the other leg.
  • Standing Calf pulses: Grab your dumbbells. Hold them by your side. Bring your toes about 90 degrees apart your heels touching. Inhale and lift yourself up on your tepee toes and pulse. Core strong and your legs engages, making sure you are maintenance dynamic tension to keep yourself from wobbling.
  • Chest press to crunch: Lower yourself onto the floor, make sure your back is flush against the mat. Lying on your back, press the dumbbell up to ward the ceiling and simultaneously engage your abs and lift your upper body off the floor. Shoulders are away from your ears, core strong, neck relaxed. Hold for count three, release slowly back down. Repeat.
  • V Leg raises: Using a dip station prop yourself up (as if you are going to do dips), engage your abs to protect your back, bring your shoulders back and away form your ears while engaging your entire upper and core to prevent yourself from swinging. In a controlled movement inhale, contract your abs, and bring your legs forward and out, making a letter V with your legs. Your upper body maintaining a perpendicular position toward the floor. If done right you will feel it in your lower abs the most once in a V. Exhale and bring legs back down. Repeat. 

I used two 10 lb dumbbells since today is my light weight training day. Even though it was a bit light for my biceps and triceps, it allowed me perform my shoulder raises with full ROM and without bringing my shoulder up (my neck and back was safe); thus I get more out of my workout. I also saved time because I did not have to keep switching between weights. If you are at home it is not a impediment but in a gym-setting it might take time which will brings your heart rate down and we want to keep those muscle burning along with the fat and calories.

I finished today with a muscle flow stretching routine and of course a lean muscle building Egg Protein shake with 1 tbs chia seeds and 1 tbs oat bran.

Have a great day. It should be 50 degrees outside I hope you get to enjoy it.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Body Weight – Can You Handle It

Hi guys,

As you know form my previous posts I am getting RKC Kettlebell Certification and here are the requirements to pass the exam which is based on the US Marine Corps’ guidelines:

  1. Pass the pullup/flexed arm hang test – 5 pullups or chinups for men and a 15sec flexed-arm hang for women
  2. Pass the kettlebell snatch test. Only after that the instructor has stopped speaking the candidate may lower the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder. The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time:

Men Open Class up to 60kg/132lbs 20kg 100/5min
Men Open Class over 60kg/132lbs 24kg 100/5min
Men Masters (50-64) 20kg 100/5min
Men Seniors (65 and over) 20kg 50/3min
Women Open Class up to 56kg/123.5lbs 12kg 100/5min
Women Open Class over 56kg/123.5lbs 16kg 100/5min
Women Masters (50-64) 12kg 100/5min
Women Seniors (65 and over) 12kg 50/3min

I am about 63kg so I have to do 12kg 100/5min.

And of course the foundational instructor qualifications:

  1. Exhibit safe and efficient technique in the foundation exercises
  2. Demonstrate good judgment, especially concerning safety
  3. Show a strong spirit
  4. Demonstrate effective teaching skills
  5. Abide by the RKC Code of Conduct

That said, here is your todays workout:

3 Supersets | 4 rounds | Max reps for upper body exercises | 50 count for lower body exercise

Superset 1:

  • Pullups (My score: 4 /6, 3/7, 3/7, 4/6 | first number no assist)
  • Jump Squats (50, 50, 50, 50)

Superset 2:

  • Chinups (My score: 4 /6, 4/6, 4/6, 4/6 | first number no assist)
  • Jump linges (50, 50, 50, 50)

Superset 3:

  • Pushups (My score: 25, 25, 25, 25)
  • Skaters (50, 50, 50, 50)

Abs Bonus:

  • Crunches 4 sets | 50 reps

Enjoy a post workout stretch and snack.

Have a great day. It is beautiful outside, it sure helped me to feel my toes when I was working out 🙂

Svetlana

Esse Libere Fitness – Free To Be Fit

Yoga and My Journey to Self

Hi guys,

I am so excited. Today I had my audition at the YMCA for a yoga instructor opening. Rachel was so sweet and kind (I got the job).

The back story to this is that I am going for the 200 hour yoga alliance certification through YogaFit and part of the requirement is to volunteer for at least 8 hr and bring the joy of yoga to the greater community and YMCA, being a non-profit and taking into consideration their community and family oriented approach, it is a perfect combination.

The truth be told, it took me 15 years to be able to enjoy Sivasana – the final relaxation. I never would have imagined to be so comfortable in allowing my body and  mind to relax without feeling that I am being lazy and a constant nagging that I am doing nothing and have to get going to be all sweaty and in pain. That said, I do enjoy getting sweaty and love my HIT workouts. However, it is through the practice of yoga that I am able to bring my attention to the present and get better results when I am working out. Because it is only when you are conscious and aware of what you are doing at the present moment, it is only then you will be able to rip the best and biggest results because you will be engaging all the right muscles, you will be guided by your breath through the hard and sticky parts of the exercise, and you will not be distracted and thinking that you have another 50 set to go so you will be able to give 100% all the time. End result, less work more results.

Moreover, the ability to take on the challenges help me off the mat. Making my yoga practice come alive in real life and becoming a better christian. By no means, I am not perfect but with time I’ve noticed the patterns that my brain creates, the drama that it wants, the negative thought patterns, and the way it reacts to certain situation because of past experiences. I’ve noticed that it became a heavy burden on my shoulders, weighing me down with it worthless non-stop thinking, and literally becoming pain in my neck and shoulders from the tension that it creates. It actually prevents  me from being and enjoying the present. I have a long way to go but I know that I can get there. I’ve seen and felt the presence of wholeness within me. The patience, love, compassion, tenderness, and gratitude that takes over the moment I stop and breath. The moment I take the time to appreciate the resent without judgment. When I take the time to absorb what is vs what was or what I think it will be, both are not real. One is past and it already happened and nothing can be done, the other it future which is surreal and only fiction of my mind. Of course there are non fictional items – I know I need to work to make money and provide for my family, I know I need to pay my bills so debt collectors do not come, yes those are tangible – but I am talking about million of fictional situations that our mind conjures and  makes u believe it is all real. While the only thing that is real is now, that moment.

So, coming back to my Yoga training. I had a great honor to be taught by so many wonderful, talented, and generous teacher at YogaFit. I made friends and was able to connect to people that I never new before but they were generousness and kind and listened to me giving me their attention and love and compassion. It is a wonderful feeling to be understood and supported. I also matured in my practice. For example, I always had trouble with pigeon or lotus poses thinking my be it has to do more with bone structure but in reality after taking an absolutely transformation hip and heart opener class I was so light I felt like I was not walking but rather floated though air. Event when I went for a walk during that day people around responded and felt my energy on a different level, I saw love and compassion. The thing is, when we are stuck and we go through life on autopilot we tend to store our energy (anxiety, tension, being closed of after a heartbreak) in our body. We feel our back hurting, we feel our heart closed of and we are walking around hunched over and with our shoulder raised. That becomes our reality, we are so used to it that we think it is normal. I found out it does not have to be and that it life is full of beauty and I so looking forward to share that feeling and it will be such an honor if I can even touch a lief of person. Because happiness is contagious you touch one they touch someone else – may be they will not pick a fight with a spouse or child that night, and the spouse will not be upset the next and pick on their co-worker or the child will not bully another kid at school. Eventually, it will take a life of its own in the big field of universe energy that is around us and it will become a domino effect and just like that we are making a difference among pain, hurt, and strugle.

Namaste,

Svetlana

FYI: This is the first time I put “Namaste” at the end of any of my communications because it is only recently that I truly started to comprehend its meaning. I am bowing to the world, to people, to the universe, to divine within each and everyone of us. Oh my, I have so much to learn but it feels great to actually have a chance to do it.

Here is my son and I taking a painting class. It is amazing to be able to connect with him and share quality time together.

MTRW: Great Glutes Today

Hi guys, How about great glutes today. So why wait let’s get started.

Here is your workout for today.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Smith Machine Unilateral Squat (L/R)
  • Boxer Side-to-side jumps

Superset 2:

  • Unilateral Leg Press (L/R)
  • Jumping Jacks

Superset 3:

  • Unilateral Barbell Deadlift (L/R)
  • Butt Kicks

Superset 4:

  • Unilateral Barbell Deadlift (L/R)
  • Jumping Lunges

Superset 5:

  • Dumbbell Bench Step-ups
  • Burpees

Superset 6:

  • Walking Lunges
  • Box Jumps

Abs Bonus Round:

set up your Gymboss timer for4 double rounds of 10 sec rest for first round  and 1 min work for second round | feel the burn | engage your core and legs to help protect your back

  • Frog Leg Crunches

Stretch and enjoy your shake.

Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit

Click on the image-link below to get your Gymboss interval timer and take charge of your workouts:


MTRW: Jiggle Free Arms

Hi guys. Hang in there. We just have 10 days left until the next phase and all new workout routines to spice up your life. Yes, we will be changing the format. No boredom allowed 🙂

In the meantime, enjoy the journey and appreciate just how much your body can do and be open to the experience and the limitless potential within all of us. So here we are – Jiggle Free Arms

Warm up.

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Chin-ups
  • Tuck Jump

Superset 2:

  • Dips
  • Bosu hop overs

Superset 3:

  • Barbell wide grid biceps curl
  • Jumping Jacks

Superset 4:

  • Triceps kick-back
  • Boxer X-pattern hops

Superset 5:

  • Seated dumbbell biceps curl
  • Bench hop overs

Superset 6:

  • Overhead Triceps Extension
  • Low jacks

Abs Bonus Round:

Set your Gymboss interval timer for 2 intervals and 8 round | 10 sec for 1st round and 1 min for second | perform exercises back to back-to-back with 10 sec to switch up

  • Decline crunch
  • Incline leg raises

Stretch. And do not forget that protein shake, fruit of your choice, or nuts to help with muscle recovery.

Have a great day.

Svetlana

Esse Libre Fitness – Free To Be Fit

Click on the link below to get your Gymboss interval timer and take your workouts to a new level: