Tuesday, 30 April 2013

Still ignoring the head cold

So, this silly cold is still hanging around.  I do however, feel much better than I did yesterday and I managed to get somewhat of a circuit workout done and dusted this morning.  I think it might have something to do with the fact that last night, I fell asleep on the couch, woke up around 9pm, stumbled into bed and continued sleeping until I woke up this morning around 4.30am…. Lolz.

That is pretty much going to be the story of my life this week though. Michelle is away and I really feel the need to catch up on my sleep and somewhat, recover, from last week’s epic catch up activities.

 Paws thinks that is a good idea.  Do you agree?  I am trying really hard to win the love of my body back!
  
Tuesday WOD
20mins cardio on treadmill (with my running shoes)
Incline 2
1min walking 6.5, 1min running at 8, 10, 12 and 13

Then complete the circuit below as quickly as possible.  No rest between sets – although this was a struggle, still having a bit of a head cold.

10 burpees to start off
DB bench press 10kg
Upright BB row 15kg
DB alternating hammer bicep curl 9kg
Front and side shoulder raises 4kg
BB push press 15kg

The first round I completed 20 reps of each exercise.  The second round I completed 15 reps of each exercise.  I was feeling a bit weak and decided to keep the weight, but lower the reps.  Man, it was a bit of a struggle.

Cardio HIIT on the treadmill.  Just a couple of rounds sprinting, then I felt like I was pushing myself too hard and I backed off. 

To finish off, I decided to just try and max out on the above circuit.  Do as many reps as I could and call it a day.

592Kcal burnt during this workout.

Tonight Janine is coming over for dinner and we are going to make THISawesome salad.  I will let you know how it goes as I have never used farro before.  Very exciting!

Monday, 29 April 2013

Starting the week off with a head cold = AWESOME



Ewwww I feel so sick today! My head cold is still trying to take over my body and I hate it.  I am really trying my best to resist but I have a feeling I won’t be able to brush this one off easily this time.  Too much partying last week, not enough sleep and hardly any working out.  It is no wonder my body is hating me right now.

I’m sorry, can we please make up and be friends? I promise this week will be much quieter.

Even though I was feeling a bit rough this morning, I decided to start the day off on the right foot and head into the gym.  I got there around 7am or so and decided just to do whatever I felt like.  My brain wanted to get stuck into a super intense HIIT circuit style workout, but my body was saying “yeah I am having none of that”.  So I dabbled with some legs and this is what I ended up with.

WOD Monday
8mins warm up, cross trainer

Back squats – bar only (20kg), 3 x 10 reps
Overhead squats – bar only (20kg), 2 x 8 reps
Deadlifts – 30kg – 2 x 12
-          40kg – 3 x 8
-          50kg – 4

Calf press on leg press machine – 125kg – 3 x 15
One legged press on leg press machine – 35 – 3 x 10
Half press on leg press machine – 125kg – 2 x 8

377Kcal burnt during this workout.

Today for lunch I have brown rice, tuna, corn and kidney beans. I will add some salad to the mix at lunch time and then enjoy a high protein yogurt for lunch dessert.  I will play it by ear with how I feel about dinner later on – right now I don’t know if I can make it to dinner, but I need to eat for my body to love me again!  Wahhhhh.

Anyways, this blog post is insanely whingy and I apologise for that.  Monday + head cold symptoms = GROSS.

Tomorrow will be a better day for sure J

Sunday, 28 April 2013

The week that was... no exercise

Soooo I haven't blogged about any workouts since Monday - Dead Lift Day.  You wanna know why?  Because I haven't done any workouts since Monday.  Oops, but my mates are here from Aus and to be honest, spending time having fun with them, was a massive priority over getting some exercise in.

Well, I exercised a bit - if you count lifting a drink to mouth most nights.

Wednesday I went to Thorpe Park.  It was amazing.  So easy to get to from central London and pretty cheap as well.

Cullum, Adam and Josh made the day so much fun.  Such a great change, being surrounded by Aussie accents.  Also, check out their band Hand of Mercy on FB if you like melodic hardcore.

This was the ride Stealth - It basically shoots off from the platform really, really, really quickly, then goes up, down, around and that was it.  Short and sweet - we still almost wet ourselves.

Cullum and Josh being hard!

This is my mate Adam!!  We have the same hoodie on, only his is Abandon Ship Apparel and mine is Lower Than Atlantis.  He copied me, just saying...

Thursday night Michelle and I went to go and see Lower Than Atlantis at Shepherds Bush Empire.  It was amazing and we drank and danced the night away.

We love LTA - such a good night. You should give them a listen if you haven't already.  I had THE GNARLIEST HANGOVER I have ever experienced at work on Friday morning.  I never want to do that again.  It was horrible.  I actually thought for a split second "I am never drinking again".  Well, that lasted about a day since I had a few beers on Saturday night with Michelle at home.

Sunday I went to a trapeze class in Woolwich (The Hangar Arts Trust).  This is something I have wanted to do for a while now, so when the opportunity came up, I jumped at the chance. So much fun and I actually cant wait to get into it again.


Even though I am coming down with the worst cold (but trying to ignore it), I managed to cook my lunches for the week.  Brown rice, tuna, corn and kidney beans.  Usually at work I add some kind of sauce, whether it is Tabasco, a table spoon of mayo or even ketchup.  Just adds some much needed flavour!  One day I will be motivated to make a sauce - just not today.

Right I am off to lounge around for the rest of the day. Trapeze was fun but exhausting.  I need to chill this evening.

Monday, 22 April 2013

Oops.... I deadlifted again!


Wowsers, what a weekend. 

Let me just hold my hand up and say – I was too hung over to move on Saturday and I wasted the WHOLE day in bed.  Until 5.30pm.  Don’t judge me.  My friends are over from Australia right now and we partied like there was no tomorrow after they played a show at The Underworld, in Camden.  It wasn't necessarily a late night, but there was a lot of beer and we all had a blast.  Apparently it was the best night of their tour, so Michelle and I were pleased to be a part of it!  Well, I wasn't too pleased with myself for spending all day in bed on Saturday, but I made up for it on Sunday.

Sunday I got up and did my usual weekend routine.  Changed my bed sheets, did some cleaning, went for a jog, showered and went up the road to run some errands.  I felt like I almost had a proper weekend.  But in saying that, it would have been great to of had another day off to do nothing, and not feel like death.

Sooo… after a weekend of bad nutrition and feeling sorry for myself – I didn't really know what to do in the gym this morning.  As soon as I came in though, I noticed the boys were not in the weights room using the big bar.  Oops…. I deadlifted again.


Monday WOD
Cross Trainer - 5mins warm up

Squats with bar only – 20kg, 3 x 12 reps

Deadlifts
30kg – 3 x 12 reps
40kg – 3 x 10 reps
50kg – 3 x 5 reps
60kg – 3 x 3 reps
65kg – 1 x 3 reps

I feel really strong deadlifting 50kgs.  The only thing is though my hands become a bit sweaty and my grip isn’t strong enough to hold the bar when my gloves let me down. I think it might be time to invest in a proper pair of lifting gloves.

So, basically, when I did this last week – I couldn't walk properly for a few days afterwards. My hamstrings were so tight!  Hopefully that doesn’t happen this week.  I plan to do a LOT of stretching when I get home from work to make sure I avoid the worst of it.

Also, do you like my new phone case?  Pretty cute huh?  It’s from Drop Dead and can be bought from their website HERE.

 

Have a good Monday everyone!

Sunday, 21 April 2013

High Five!

Michelle is wearing:
Drop Dead Eat Shit sleeveless shirt
Urban Outfitters Levi's studded shorts
Converse

Jenn is wearing:
Vans

Click on the links if you want to purchase the same pieces :) All we did today was muck around with the camera - pretty standard on a Sunday to be honest!

Thursday, 18 April 2013

Whaddup Thursday?!


Well thank goodness its Thursday.  I seriously can’t wait for the weekend to be here, especially since I made a mistake at work and now feel like a fool.  I know everyone makes mistakes, but it’s been a while since I did and now I am just all meh about it.  Hopefully I will snap out of it soon and just get on with it.  I have some things to look forward to over the weekend so it’s not all bad of course.

Tuesday Afternoon WOD
Ran a few miles in about 25mins.  It was really just to stretch the legs a bit and try to work out some of the soreness.

Also, an epic excuse to stretch like this for about 15mins.  If you haven’t tried it, get your bum to the wall and your legs in the air!  Trust me when I tell you it is one of the best yoga stretches/runners stretches ever.  MackSpack, I am looking at you when I say that.

Wednesday WOD
None – I washed my work out clothes because that stuff staaaank and it was an excuse for me to have a well-deserved rest day.  My hamstrings are STILL a bit sore from deadlift Monday so I thought, there’s no point making myself unable to walk or run on the weekend. So, instead I walked to Mexican and had a feast with Michelle.


We each had one beer and a main.  It was so tasty and really scratched my itch for both Mexican and hot sauce.

There’s nothing quite like a back-lit beer right? It just looks so tasty.  I had to fight myself not to put that picture on Instagram.  I am not really a fan of food or drink pics on Instagram.  I mean, if you have seen one bottle of Corona, you have seen them all right? Same goes for a salad, burrito, pizza and a protein shake….  Just sayin.

Michelle had a vege fajita and I had a chicken quesadilla.  We both ate everything on our plates and even had room for a small dessert.  Well, I say dessert – Michelle had cheese cake and I had a pina coladas.  I LOVE PINA COLADAS!

Oh, and then this happened.  My Mexican baby.  I must have reacted to the rich food because man, I was so bloated I looked preggo! WTF?! These pics were last night and this morning.  Seriously.  
  
Thursday WOD
15mins elliptical/cross trainer (what the hell do I call it?!)
5mins each on level 10, 12 and then 14

10 x burpees
15 x Standing Arnold press – 8kg, 7kg
15 x alternate hammer curl – 8kg, 8kg
15 x tricep overhead – 10kg, 10kg
15 x dumbbell flys – 7kg, 7kg
10 x dips
10 x push ups

Repeated the above exercises twice.

15 x weighted crunches with 5kg plate
30 x Russian twists with 5kg plate
50 x oblique crunches
20 x leg raises
60second plank

Repeated the above exercises twice – I felt like I needed to after the Mexican feast!

Roughly 418Kcal burnt during this workout.

So my plan for this evening is to wash my hair (that’s TWICE this week, as promised), paint my nails, shave my legs and do some other girly admin type things.  All while watching Game of Thrones.  Enjoy your Thursdays!



P.s I love being sample size at work.  How cute are these summer wedges?!  Don't mess with me when I stand over 6ft tall in these :)

Tuesday, 16 April 2013

Don't tell anyone I passed out sleeping before 9pm last night....


So last night I was all keen to get out for a run when I got home.  You know, enjoy the daylight and stretch the legs a bit.  But when I got home, I just kinda wanted to NOT workout, more than I wanted TO work out.  So, I had a Radox muscle recovery bath and hopped into bed.  I was passed out sleeping at roughly 8.45/9pm last night.  Well, I did just turn 30 you know ;)

Also, I am pretty sure I am going to bruise on the top of my knees from deadlifts yesterday.  I let the bar hit my knees a few times without realising it. 


Tuesday WOD
 20mins cardio treadmill (with my running shoes!)
1min walking, 6.5
1min running, 8, 10, 12, 13
Incline 2

Complete two rounds of the below circuit.  15 reps of each (unless otherwise noted).  No rest.

10 burpees
Dumbbell Bench press 10kg
Upright barbell row 15kg
Barbell bicep curl 15kg
Front + side dumbbell raises 4kg
Barbell shoulder press 15kg

10mins cardio treadmill
5mins jogging at a steady pace, 9
5mins tabata 10 rest/20 sprints at 14
Incline 2

Then complete two more rounds of the above circuit.  15 reps of each (unless otherwise noted). No rest.

689Kcal burnt during this workout.


This was a killer.  I changed some exercises and increased the weights on the bench press and bicep curl.  The sweat was actually dripping off my face and onto the floor.  Gross!  Two people also commented that they saw me really working hard – which is such a motivator for me.  I didn't even feel like working out when I woke up this morning, but it just goes to show that every workout – no matter how big or small, is worth it.  It really is that simple.

I am on such a high after my session this morning.  It just went midday and I am still feeling happy about it!  I know tomorrow will be slightly painful, but we all love the burn right?!

It hurts so good!

Today for lunch I have more of the Vegan chilli, some yoghurt and some almonds.  I have already had an apple, clementine and some almonds after the gym – and around 2L of water.  Nom!


Yeah, I workout with pretty nails and pink accessories :)

Monday, 15 April 2013

Deadlift Day


This is a quick pic from Saturday afternoon fun at the pub with Michelle.  My king was missing so we used a tenner in his place.  To be honest, I am surprised that one of us actually had a tenner ;) Michelle won both games by the way.  For someone who is quite patient, I really don't have the patience for this game.

MONDAY LEG DAY LEG DAY LEG DAY

Well, really that should kinda be DEADLIFT DAY!  I knew when I woke up this morning that I wanted to do legs today – but not in the circuit style that I did last week.  I didn't really have anything planned or in my head that I wanted to do.  Also, there is only one big bar in the gym and usually the boys are using it L  So, I quickly finished my warm up and then grabbed the bar before anyone else could get to it.  Not really feeling particularly strong, I did a few warm up lifts and then just ended up piling the weights on for the deadlifts.

Monday WOD
5mins elliptical trainer – warm up

Stiff legged deadlift
20kg – 15,15
30kg – 12, 12
40kg – 8, 8, 8
50kg – 5, 5, 4
55kg – 3, 3, 3
40kg – 6

Overhead squats
20kg – 8, 8, 8

Back squats
20kg - 12, 12

Calf press (on the leg press machine)
125kg – 15, 15, 15

Half press (on the leg press machine)
125kg – 10, 10, 10


I noticed during this workout that  a) I need new lifting gloves and b) my wrists are really weak.  Does anyone else suffer from the same thing? I notice when I am doing upper body workouts or even barbell bicep curls, my wrists get sore.  Perhaps it’s my technique or strength, either way I kinda feel like it’s an injury waiting to happen.  Not good!

Also, about food, yesterday I made some Vegan Chilli and ChocolateProtein muffins for snacks.  I will be eating those, with some fruit (apples and clementines) and high protein yoghurt.  Not sure about dinners yet!  Will have to play it by ear.

Happy Monday!

Wednesday, 10 April 2013

Getting my caps and traps ready for the weekend!


First things first – I washed my hair last night! Now my hair is all fluffy because I didn't straighten it.  But I can deal with that.  I also parted it on the other side today and am wondering if anyone is going to notice it.  No one has so far, but it is still pretty early in the day.  I kinda feel like I am going through an identity crisis when I part my hair differently.

Also, I saw this in the tattoo shop that I went to recently.  Thought it was good for a laugh! 

So, today I took a break from the high intensity circuit workouts I have been doing.  I felt the need for a shoulder burn and some specific strength exercises.  I love the upper body circuit I have been doing, but really want to still focus on building great shoulders for summer.  Being Australian and all, we love tank tops and cutting the sleeves off t shirts.  This means I need great shoulder caps and traps! Glamour muscles baby :)

Also, I have checked on three different websites today and it is supposed to be 17 deg on Sunday.  I am clearing my schedule and laying in the sun for as long as possible.

Wednesday WOD
5mins cross trainer warm up

Seated shoulder press
15kg (3 x 12 reps)
20kg (3 x 8 reps)

Upright barbell row
20kg (3 x 10 reps)

Single arm row
12kg (3 x 12 reps)

Standing Arnold press
8kg (3 x 10 reps)

Barbell bicep curl
15kg (3 x 10 reps)

Front and side dumbbell raises
5kg (3 x 8 reps)

Roughly 264Kcal burnt during this workout.  If you are after some more info, you can click through to my “go to shoulder workout” HERE.

Eats today – because I don’t really do this often


Breakfast
1/3 cup of oatmeal, ground flax seeds, protein powder, soy milk, peanut butter and agave nectar.

Morning Snacks
Apple, almonds and some clementines

Lunch
Brown rice, corn, kidney beans and chicken

PM Snack
High protein yoghurt and a mini cupcake that Janine is going to buy me for leaving work early with her to go to the Apple genius bar.  YAY!

Dinner
Who knows? Depends on how late I am out and how hungry I am.
  
Just thinking about what I am going to train tomorrow.  I might go for a run in the morning and then do some more legs at lunch time or after work, If I am not too sore from yesterday’s lower body workout.

Tuesday, 9 April 2013

Tuesday Lower Body Circuit Round 2




Today I was supposed to work out with my gym/work buddy Gemma (we trained together last week) but she texted me super early this morning saying that she wasn't feeling 100%.  That sucks (more for her, than me) but I pushed on with the workout anyway and tried to imagine that she was there egging me on like last week.

I completed the same lower body circuit as quickly as possible.  Man, I was DRENCHED in sweat.  The boys in the gym even asked me at one point if I was OK . I mean, the last set of 20 squats was juuuuuust about my limit!  Who would have thought that I would get knackered doing 20 squats with only 15 kgs?  Yeah, I know right?!

Tuesday WOD

Cardio Treadmill 20 mins:
1 min walking at 6.5, incline 2
1 min running at 8, 10, 12, 13, incline 2

Then complete two rounds of the below circuit.  No rest.  20 reps of each exercise.

Squats (with 15kg barbell)
Lunges (with 6kg dumbbell)
Oblique sit ups (25 each side)
Barbell step ups (with 7kg)
Calf press on leg press machine (125kgs)
No breaks in between sets! Keep the intensity going and push through the reps

10min cardio intervals on the treadmill.
5mins jogging at 10, then tabata sprints at 14
I nailed them all this time!  YES!

Then complete two rounds of the circuit (last week we only completed one more round due to time).

10 burpees just because.

Again, I burnt roughly 700Kcal before 8.30am.

In other great news, I have decided to start washing my hair TWICE a week.  As most of you know from following my blog for a while, I HATE WASHING MY HAIR.  It is pretty much the most traumatic day of the week as I have to wash, condition, blow dry and straighten etc.  It is really annoying and I hate that I have to spend so much time mucking around with it.  I also hate spending loads of time in the shower so all in all, it just doesn't make me happy.  BUT – I am 30 now, and I need to start taking more care of my hair.  I look after my skin as best as I can, but neglect my hair.  Time for a change.

Let’s see how long I can go with this?! Bets on how long I last anyone?

Please don’t judge my on my dirty hair.

Monday, 8 April 2013

Monday Upper Body Circuit Round 2

Happy Monday!


Man, it was so hard to get out of bed this morning.  Not sure why – considering I was in bed and sleeping all before 11.30 pm Friday night, Saturday night and Sunday night.  Guess who is 30?  THIS CHICK!!  I really needed a good weekend of relaxing and that’s what I got.  I even got out for a run on Saturday in the SUN!  Wowsers.  It put me in such a great mood. 

Anyway – today's workout was the arms circuit I posted last week.  As I mentioned, I upped my weights a bit and tried to push through this workout as quickly as possible. 

Monday morning WOD

Cardio Treadmill 20 mins:
1 min walking at 6.5, incline 2
1 min running at 8, 10, 12, 13, incline 2

Then complete two rounds of the below circuit.  No rest.  20 reps of each exercise.

10 burpees before each set (I added this today just for sh*ts & giggles)
Dumbbell bench press:  8kg for each of the 4 sets
One arm dumbbell row:  10kg for each of the 4 sets
Military press:  8kg first set, 7kg each set after
Dumbbell bicep curl:  8kg first set, 7kg each set after
Tricep kickback:  6kg first set, 5kg each set after

No breaks in between sets! Keep the intensity going and push through the reps for a good burn.

10min cardio intervals on the treadmill:
5 mins jogging at 9.5, incline 2
5 mins TABATA with sprints at 14, incline 2

Repeat the above weights circuit two more times.

This morning I burnt 700Kcal in just under an hour – all before 8.30am.  How’s that for a great start to a Monday!?
I am really serious about pushing myself with the training for the next few weeks.  Summer is just around the corner and I have all these really cute little dresses and crop tops that I am DYING to wear and be comfortable in.  I have tightened up my diet and went all week last week without any of the gross chocolate/sweet treats that were being passed around the office.  As it was just after Easter, everyone was bringing in their left overs to share.  I managed to avoid it all and now feel so much better.  I haven’t weighed myself in over a week but I can really feel my body going through a change.  Also, a week off from the chocolates never killed anyone….. I did however make up for it with not one, but TWO mini cupcakes on Sunday.  Why?  YOLO.  That’s why.

Have a great start to the week everyone!

Saturday, 6 April 2013

Finally some weather I can deal with...

Oh good afternoon!  What a glorious day it turned out to be.  The sun was coming through the clouds every now and then and the temperature managed to get to around 4 deg.  Score!
Shame the last part of that paragraph reeks of sarcasm...

Anyways, I got myself warmed up by twerking around my room for 20mins and then headed out for a run.  If you don't know what twerking is, click here and you can see Miley Cyrus twerking in a unicorn onesie.  I was trying to copy her.  No shame at all from this side of the screen.

Woohoo, I totally got my arms out! Not quite warm enough for arms and legs, but it is an improvement from wearing three layers and then coming home with sore face holes.

Saturday WOD
5.5km run - to the park, around the park twice, then back
33mins

I felt good and pretty strong considering my legs were stiff from Thursday's WOD.

Not too sure what else I have planned for the rest of the weekend.  I have already done some washing, cleaned the kitchen, washed my hair and done some other admin type things, so who knows what tonight or tomorrow have in store!

Have a good weekend everyone :)

Thursday, 4 April 2013

Post Easter Lower Body Circuit Style Workout



This morning in the gym I had a workout buddy, Gemma.  It was so nice to work out with someone who was keen to push hard and also had different ideas and suggestions to help with the workout.  We are booked in for another gym date next Tuesday so I am stoked.  She didn't mind working out with me, yay!  Massive blush and wag-wag of the tail because I see Gemma as someone who has a level of fitness I would love to be at.  She mentioned to me that she would like to get a bit stronger so hopefully with the two of us pushing hard, we can make some serious fitness improvements.

20min HIIT Intervals on treadmill
1min walk, 1min run
(I used incline 2, level 6.5 for the walking pace and then 11 upwards for the running.  The last two intervals were at incline 3 and speed 14)

Then complete 2 rounds of the below circuit.  No rest.  20 reps of each exercise.

Squats (with 15kg barbell)
Lunges (with 6kg dumbbell)
Oblique sit ups (25 each side)
Barbell step ups (with 7kg)
Calf press on leg press machine (125kgs)
No breaks in between sets! Keep the intensity going and push through the reps.

10min cardio intervals on the treadmill.  Gemma suggested to do 5mins jogging at 10 pace and then some tabata at 14.  I felt a bit dizzy and missed a sprint or two towards the end. Fail!

Repeat above circuit one more time (we were supposed to complete it twice but time was running out).  We burnt roughly 700Kcal during this workout and we didn't even do the last circuit.  INTENSE and FUN are the words that come to mind.  I am really looking forward to repeating these two workouts next week, and trying to push a bit harder with speeds and weights.  I love the sweat and the burn that these high intensity workouts give.

HERE is the link to the workout on BodyBuilding.com and the video is below for you to check out.  Enjoy, have fun and push yourself.


Wednesday, 3 April 2013

Post Easter Upper Body Circuit Style Workout



This morning I tried a new workout to give myself a bit of a “kick up the bum” after the Easter long weekend.  I am getting a bit bored of going through the same workouts I have been for so long and was searching around on BodyBuilding.com last night for some new ideas and inspiration.  I stumbled across the Bizzy diet 21day fitness plan.  I watched the video and it looked like something that was right up my alley.  I really need to trim some fat, and this circuit style high intensity workout is just the thing I am looking for. 

This morning I completed the upper body workout:

20min HIIT Intervals on treadmill
1min walk, 1min run
(I used incline 2, level 6 for the walking pace and then 11 upwards for the running.  The last 5mins I was running at 13.)

Then complete 2 rounds of the below circuit.  No rest.  20 reps of each exercise.

Barbell or dumbbell bench press (medium grip) 12kg (2 x 6kg)
One arm dumbbell row - 10kg
Military press - 12kg (2 x 6kg)
Bicep curl – 12kg (2 x 6kg)
Tricep dumbbell kickback - 5kg
No breaks in between sets! Keep the intensity going and push through the reps.

10min cardio intervals on cross trainer (you can use treadmill or bike etc)
5min steady state, 5min high intensity

Repeat above circuit two more times.

This workout I burnt roughly 550Kcal and it took me around 55mins to complete.  I was sweating!!  Also, believe me when I tell you to lower your weights.  It is very important that you complete the reps, struggling only from around 16 onwards.  Just to put things into perspective:

I have been bench pressing 30kgs for 3 sets of 10 reps.  I can complete those reps with only a small amount of struggling.  Perhaps I could have used 7kg for this workout (and will next time) however it was still a push to get the final rep done.



Here is the link to the trainer on BodyBuilding.com and below I have put the video for you to check out.  Enjoy!  I am really excited* to see what is in store for the lower body circuit tomorrow.

*read – scared.  This workout was a killer and I am scared to see what my legs are in for!...