Fitness Nymph Workout

Jan 11, 2013 by Tatianna

 

Hello my Lovie-Dovies,

I’m back with a super killer-willer Upper Body Workout. I named the workout Fitness Nymph because I like fairy tales and Fairies and Nymphs because they can do magic, just like my workouts :). I’ve also done the cardio bonus at the end, which we didn’t film because we were running out of camera time, but after the bonus my arms are completely dead, it was such a great challenge though.

I was also still sore from the new cardio workout I’ve tested out for you guys on Tuesday, OMG that one was evil of all evils, I could barely walk the next day.

I was so exited to use my super cool new sandbag and I love how it’s smells, it’s made from a very interesting material, it almost looks like hemp material ( Alexandr from Medved-Sport.com sent it to me as a Christmas gift on the 7th, in Russia we celebrate Christmas on the 7th of January ).

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

1. Warm-Up
2. Always Practice Good Form
3. Stretch

 

 

Workout Explanation

 

In this routine I was using a Pull-Up bar, my timer, my super cool new sand bag and a mat. The mat is quite important because with it I was measuring an exact hand position I’ve had and the distance I jumped in the first exercise.

This workout was broken down into 2 parts. Both parts had a sub part, part a and part b. Parts “a” were done for proper form and time, and parts “b” were interval training. After I finished both parts I’ve done a bonus cardio.

Part 1

a – Proper Form Time Challenge

Set your timeras a stopwatch

• 3 Jump-Over’s & Push & Drop Down Push Off – 50 reps ( this whole combo counts as 1 rep )

b – HIIT

Set your timer for 2 intervals, 15 sec ( rest interval ) 45 sec ( max effort ), for the total of 8 rounds. There are 4 exercises and you will go through them twice. You can decrease the rest interval to 10 sec, but for me I liked my full 15.

• Pull-Up and 3 Knee Pull-Inns
• Jumping Plank Knee Tuck
• Weighted Twist
• Reversed Plank

Part 2

a – Proper Form Time Challenge

Set your timer as a stopwatch

• Bear Push-up & Jump – 50 reps

b – HIIT

• Same as part one

 

After this workout I’ve done 500 crabs, which took me 17 min and 34 sec to complete. 

 

My Scores

Part one

a – took me 11 min and 48 sec to complete

b

1. 4, 3.5
2. 26, 22
3. 12, 11

Part 2

a – took me 7 min and 55 sec

b

1. 4, 3
2. 20, 18
3. 11, 12

 

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