We always used to have great MMA conditioning workouts together as well as BJJ rolling time and Muay Thai training. Unfortunatelty due to time constraints "Rhino" doesnt play BJJ or Thai boxing anymore :( but I totally understand!
Louisa is a very busy Single mum of two beautiful girls, she holds two part time jobs, one of which is a Les Mills Instructor of Body Pump, Body Combat, Body Attack and RPM and the other a Customer Service Officer for EDF Energy.
Now that I'm working in the gym as a Personal Trainer we see each other a little more so, this week we got back into the old habit of a 30 minute lunch time blast together.
Here it is...
note: we did this session straight after another so we were already warm!
Rhino Set 1 - Back Supersets 3 x 20 of each (no rest)
a. Close-grip handle cable pull downs on (sat on Bosu)
b. Seated rows (Straight-bar) on Stability ball
Rhino Set 2 - Medicine Ball Sprawls 3 x sets of 12 (30 secs rest)
Rhino Set 3 - Medicine Ball Get ups 3 x sets of 12 (30 secs rest)
Rhino Set 4 - Superset 3 x 12 (no rest)
a. Dumbbell Pull-overs (lying on stability ball hips up and on toes)
b. Dumbbell Tricep Extensions (sitting up on stability ball on toes)
Rhino Set 5 - Alternating Chest Press/Chest Fly (on Stability ball on toes) 3 x 20 (30secs rest)
Rhino Set 6 - Superset 3 x 12 (with dumbbells)
b. Front Shoulder Raises
c. Shoulder Press
Rhino Set 7 - Sit Ups with Med Ball 2 x 20 (Teamwork)
Rhino Set 8 - Reverse Leg Raises 3 x 20
Rhino Set 9 - TRX Alternating Ab Curls (Rounding Crunches with legs from Left to Right) 1 Set x 20 followed by 20 TRX Knee Crunches (30 secs rest then repeat for2 more sets)
Warm down and Stretch off – We did using the PowerPlates lol!
(Please note that if you are not familiar with any of these exercises then seek advice from a Personal Trainer or a Gym Instructor)