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Welcome to the Friday Flex-Off!

September 23, 2011

Like woah, drop everything, hang-about, hold-up, stop; collaborate & listen. 

I made a vlog. I know. My face, in motion, comin’ through the screen to make your day just that little bit more wacky.

Every Friday I’m going to post a fitness segment which will give you quick ideas for home/gym/park/beach workouts, inspired by some of my helpful buddies in the personal training biz who are much more learned than myself in the ways of getting shredded. Cos that’s the ultimate aim; who’s with me?!

Pete’s Mexican Wave Workout (for the time-poor and sombrero-rich)

Get yourself to a park, beach, or suburban street; do this as fast & hard as you can, taking care of proper form and maintaining a steely, warrior gaze at all times.

200 meter run (faster than a jog; slower than a sprint)

50 squats

40 push-ups

30 alternating lunges (15 each leg; left, right, left right, hut hut!)

20 diamond sit-ups*

10 burpees

200 meter run

10 burpees

20 diamond sit-ups 

30 alternating lunges

40 push-ups

50 squats

200 meter run

* Diamond sit-ups are a regular sit-up with your legs apart, soles of feet together, and knees as close to the ground as possible. When coming up, keep back straight and engage your core. This prevents you from becoming lazy and using your thighs. Sorry, no rest for the wickedly-fit.

Aaaaaand you’re done! Now you can get on with your day; or the rest of your workout if you’re a badass ninja with a heart rate of minus 40. (You know who you are).

(You can find more info on Pete’s personal training and Kettlebell biz here – he’s a master trainer; highly recommended for anyone in the East) 

Click here for a link to Bodybuilding.com – an awesome resource for all things meaty & muscly in which you can find videos to demonstrate each of these movements if you’re unsure.

As always, don’t attempt anything your body ain’t up for, and please note I’m no personal trainer – absolved from all injury liability thanks!

How did you go? Times? Adjustments? Let’s aim to beat it next week.

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4 Comments leave one →
  1. September 23, 2011 7:36 am

    Such a lovely presentation style, I want more!
    PS nice dreamboard in the background ;-)

  2. Catie permalink*
    September 23, 2011 7:55 am

    Why thank you! It’s called the non-scripted, slightly-stilted, awkward-pause-ridden method. Get on it. Thanks for the feedback boss!

  3. Sacha permalink
    October 4, 2011 7:40 am

    I gave this a try last night. I admit I underestimated the effectiveness of this little exercise, but I was definitely sweatin’ after the burpees and my muscles feel pretty worked today (such a great feeling!). Thanks for sharing! I’ll be looking forward to this Friday’s :)

    • Catie permalink*
      October 4, 2011 10:12 am

      Awesome! Thanks for the feedback. Yep, it’s killer on the legs (100 squats…whaaaat!?). Working on something good for this Fri :)

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