Hannah & FITNESS MY FITNESS DIARY

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Marianna Johnson
5 years ago
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1 Hannah & FITNESS MY FITNESS DIARY

2 A SNEAKY PREVIEW Welcome to a taster of my upcoming fitness journal... In this preview you ll find a week worth of FREE workouts - all of which are my own, personal workouts. I ll introduce you to my style of training, what my workouts looks like and how long they roughly last. At the moment, my weight training workouts last roughly minutes. I take minimal rest in between sets and I really push myself in that time. My aim is to lift as heavy as I can but still managing to keep my form intact. I then finish off some days with a HIIT (High Intensisty Interval Training) workout. You can do this straight after the weight session or you can save it for later, up to you! You can do these workouts (starting tomorrow) on your own or you can partake with other fellow readers and I by using the hashtag #hannahandfitness on Instagram. It s a great way to motivate not only yourself but others, too. Plus, it s your chance to really involve yourself in the fitness community. THE DIARY Currently, I m still working on My Fitness diary as a whole, but I was desperate to give you guys a preview of what to expect. My initial idea was to bring out a 30 day fitness guide but after a lot of trial and error I decided that it wasn t quite right for me. I wanted to not only give you guys something that is true and honest of what I do myself, but I also wanted to form a community where we can all partake in the workouts and keep ourselves inspired and motivated - including myself! When I first began my fitness journey I was convinced that I had to endure endless diets, gruelling cardio sessions and give up all the foods I enjoyed. Oh how I was wrong! My journey is anything but restrictive and I want to show you that! I ve always said from the beginning that you should do what you love and love what you do. Simple. With that, I make sure that my lifestyle works for me. I workout during the week, I lift weights, I include reasonable cardio sessions into my workout s and I also stuff my face with pizza and chocolae on the weekend. It s all about a balanced and moderate lifestyle and that s how and why I stick to it! My Fitness Diary is exactly that, it s my personal diary! In it I include my upcoming workouts (which we ll be doing together), my personal thoughts and a few insights into my nutrition. My goal right now is to continue working on a toned physique. Therefore, I m incorpoating weights and a sensible amount of cardio into my plan to help burn fat, icrease my cardiovescular activity and help shape my body.

3 A SNEAKY PREVIEW WEIGHTS The use of weights helps to tone your body, create body definition and burn fat by boosting your metabolism which all in all burns calories. The more muscle you have, the more calories you burn. Don t worry, you won t turn into a body builder, nor will you get manly. It takes a lot of weight, time and dedication for women to grow muscles like men! Instead, lifting weights will give you a leaner and toned appearance. For all my workouts I make them interesting, yet crazy intense. If you follow me on Instagram and have tried them before, then you ll know what i m talking about! I like to sweat, a lot. For each workout you ll need to pick a weight which allows you good form, but also leaves you struggling for the last few reps. I then rest seconds in between each set, however you can plan this around your own individual body needs. You may also find that you ll need to Google a few of the exercises - I know I did when I first started! These 7 day FREE workouts will be starting tomorrow. So get your gym kit ready and be prepared because tomorrows workout is going to be a burner! If you ve got an Instagram account then be sure to follow myself and other readers using the hashtag #hannahandfitness so we can keep each other motivated and updated! So are you ready? Of course you are.

4 DISCLAIMER & GLOSSARY DISCLAIMER - I am not a qualified trainer. This preview comes from my own inspiration based on my personal workout scheudle that works for me. By participating in these workouts you accept to do so at your own risk. - I am not liable for any harm or damage which may come from using my workouts. - Although this is a free preview of my diary please do not share this without my personal knowledge. I have worked hard to produce free content for you all which helps deliever engagement and traffic towards my personal website and social media channels. This in turn, allows me to keep continuing what I love and producing FREE content for you all. If anybody you know is interested in my diary then please direct them to my website or GLOSSARY SETS - The amount of repitions performed without stopping. REPS - The amount of times an exercise is repeated. E.g, 10 reps x bicep curls = 10 curls of the bicep in one set. SUPERSET - An exercise performed straight after another exercise without stopping. TRI-SET - A superset of three exercises all repeated after each other without stopping. DROPSET - A pair of sets performed one after the other whilst decreasing your weight. DB - Dumbbell BB - Barbell KB - Kettlebell

5 ABOUT ME IT S NOT ABOUT HOW YOU LOOK. IT S ABOUT HOW YOU SEE YOURSELF AND FEEL INSIDE. I ve never been quite the enthusiast for fitness. Up until the age of 20 I went out almost every weekend, recuperated with takeaways and made bad food choices. I had no idea what a healthy lifestyle consisted of. Don t get me wrong, I have never been overweight or exactly big but I wasn t healthy and you certainly wouldn t have caught me exercising. Now, at the age of 23 I m a completely different person. I lift weights (and love it), I have a healthy balanced diet, I m full of motivation, I push myself to my limits and I strongly believe in doing what you love. That motto has kind of got me to where I am today. I run my blog, Hannah & Fitness on the side of my full-time career as a Graphic Designer. So believe me, I know how hard it can be to make time for fitness. My workouts work for me - they re quick enough for me to complete in the mornings, they re enjoyable and they work. For me, that s enough.

6 MY FITNESS DIARY: WEEK 1 MON - PUSH WORKOUT TUE - PULL WORKOUT WED - ABS AND CARDIO THURS - LEGS (QUADS + CALVES) FRI - SHOULDERS + HIIT SAT - LEGS (HAMSTRINGS + GLUTES) + LISS A push/pull training system allows you to train more often with the effect of burning more fat. Not only does this mean you can tailor workouts easier to suit your goals and needs but it also allows the body to train in a manner where it doesn t overstress body parts. This in turn means you can train harder and more frequently. PUSH WORKOUT It s quite simple really. A push day typically involves the pushing muscles - shoulders, chest and triceps. PULL WORKOUT A pull workout involves the pulling muscles - back and biceps. EQUIPMENT YOU WILL NEED - If completing at home: Dumbbells Barbell Barbell rack (optional) Resistance bands Kettlebell

7 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Push workout MONDAY - SHOULDERS, CHEST + TRICEPS SUPERSET x4 12 chest press 12 flyes TRI SET x4 12 front raises 12 lateral raises 12 around the worlds TRI SET x4 12 tricep dips 12 kickbacks 12 overhead tricep extensions 15 MIN HIIT - 40 secs on, 20 secs off Push up burpess Chair toe touches Jumping squats Burpees Push up into jumping jack Repeat for a total of 3 rounds

8 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Pull workout TUESDAY - BACK + BICEPS SUPERSET x3 10 wide grip inverted rows 10 reverse grip inverted rows TRI SET x3 10 single arm row (each arm) 10 DB together rows Bicep 21 curls (7 low curls, 7 medium, 7 high) SUPERSET x3 15 single arm cable pull downs 20 hammer curls SUPERSET x3 15 wide lat pull downs to front pull downs 20 bicep curls 15 MIN HIIT - 40 secs on, 20 secs off - 3 rounds Burpees Jumping lunges Jumping squats Skipping rope Pop squats

9 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Cardio + Abs WEDNESDAY WORKOUT 30 MINUTE CARDIO OPTIONS: Running Skip rope Cardio circuit of choice Cycling Swimming Boxing YouTube videos: Millionaire Hoy Fitness Blender Ab circuit - 3/4 rounds 20 Leg raises 20 In and out crunches 12 Windmills 20 Russian twists (each side) 20 Hip dips (each side) 20 Crunches 20 Toe touches Rest and repreat For all my cardio workouts I use Millionaire Hoy s cardio workout videos. They re insane!

10 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Quads + Calves THURSDAY WORKOUT 8X20 knee thursts SUPERSET x4 15 bulgarian split squats (each side) 15 narrow squats 3 x till failure wall sits DROPSET x3 Standing calf raises 20, 20 CALVES CIRCUIT x2 1 min - standing calves raises 1 min - step calves raises 1 min - wide stance calve raises 1 min - ball of foot raises 1 min - donkey raises NOTES: For the dropset - Complete 20 reps with a heavy weight and then drop the weight and continue for another 20 reps. Repeat this for a total of 3 sets.

11 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Shoulders + HIIT FRIDAY WORKOUT SHOULDER CIRCUIT x7 7 shoulder presses 7 arnold presses 7 front raises 7 lateral raises 7 shoulder bombs 7 upright rows 7 curl presses 20 MIN HIIT - 35 secs on, 25 secs off Squat, jumping lunge, squat Lateral ski s Burpee donkey kicks Jumping squats High knees Repeat for a total of 4 rounds NOTES: All HIIT workouts are optional. However, I aim to get in 3x HIIT sessions a week which are short, but intense.

12 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Glutes + hamstring SATURDAY LEG WORKOUT (OPTIONAL) Sumo deadlift 1x15, 3x10, 1x15 Squat 1x15, 3x10, 1x15 Straight leg deadlift 1x15, 3x10, 1x15 Wide stance deadlift 1x15, 3x10, 1x15 TRI SET x4 20 body weight elevated glute bridges 12 good mornings 12 single leg deadlift (each arm) 4x12 glute thrusts (slow and controlled) 10 MIN Stairmaster/stairstepper NOTES: Use a weight that allows good form but also leaves you struggling for the last few reps. Take a good minute or two rest between sets. This is a tough, heavy weighted workout.

Plyometric box Stability ball Kettlebells Mat

COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable