Balanced Training

Personal Training and Sports Massage is at the heart of what we do at Balanced Training helping our clients get back to their peak performance. We also have our own teaching academy and are committed to educating the next generation of Personal trainers and Sports Massage Therapists.
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Our next 45 min workout is 🌟The Leg Workout! 🌟
This took 45 mins on the dot!

1000m row warm up πŸš£β€β™€οΈ
Squats 4 x 12
Lunges to 12 leg extension and lunge back X 3
Stiff leg dead lift 3 X 12 (keep hips back, back flat and Abs engaged)
Finisher! 20 side box lunges 12 TRX squat jumps X 3!

Nothing too fancy but gets a good sweat on and a good leg work! Give it a goπŸ‘
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Ok so our next autumn delight didn't quite go to plan πŸ™ˆ

Fail 1. I didn't make enough mash
Fail 2. I realised half way through I don't own a pie dish
Fail 3. I decided to put it in a cake tin
Fail 4. Inevitably the cake tin separated and all the lovely juice and nearly everything else came out 😭

But it was salvaged and still tasted laavely!!

So how do you make this hot delicious mess?!
βœ… peel and cut 6 sweet potato (I did 4 and it wasn't enough)
βœ… cut 1 large carrot and half pack of green beans and begin to fry in wok with coconut oil
βœ… place lean beef, turkey or qourn mince into wok and begin to brown
βœ… add I garlic clove, 4 tbsp Worcestershire sauce and 1 tin of chopped tomatoes
βœ… mash potatoes
βœ… place mince mix into a PIE DISH (cake tins unsurprisingly don't work) and top with mash
βœ… bake for 10-15 mins until mash is browned

Gather the family and enjoy! πŸ‘
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Status update‼️
*Sled pulls and push are by far the hardest but chipping away nicely!*
Keep going ! πŸ™ŒπŸ‘
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Ok so the πŸŽ‰ Birthday Day workout πŸ’ͺ🏻 is confirmed 34reps (or equivalent) on each of these 34 exercises not necessarily in this order:

1) Sled Push 34kg
2) Sled Pulls 34kg (combined 34 lengths)
3) Tyre Flips
4) Overhead Squats 35kg (had to switch to Front Squats due to an injury)
5) Tricep Dips
6) Muscle Ups (banded)
7) Clean & Jerk 35kg
8) Pull Ups (banded)
9) Spider-Man's (Bear crawls)
10) Shoulder press 35kg (reduced due to injury 25kg)
11) Mountain Climbers
12) Burpees
13) Box Jumps 20"
14) Tyre Hits 8kg Sledgehammer
15) Kettlebell Swings 16kg
16) TRX Plank 34s
17) Hanging Knee Raises
18) Rowing 3.4km
19) Battle Rope Planks
20) Reverse Lunge & 16kg KB twist
21) Press Ups
22) Horizontal pull ups
23) Squat Jumps
24) Double Unders
25) Boxing with a Med ball
26) Deadlifts 35kg
27) Cycle Crunches
28) Breast Stroke Arms Back Extensions
29) Bicep Curls EZ Bar
30) Run 3.4km
31) Tuck Jumps
32) Hamstring Curls 30kg
33) Back Extensions
34) Curl and Press 10kgs

What's your best guess on duration?
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So our first 45 minute workout for you is....The Countdown Workout!
Battle ropes
Press ups (ouch)
Leg press (also ouch)
Russian twist

It took me 35 mins plus a warm up and a lie on the floor after!

Surprise yourself and see how you do! :D
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