Today I woke up at 7:00am so I was refreshed for my first day of personal training with Nick Selek at Natural Muscle in Ascot Vale. The session was for 30mins today and was a complete fitness assessment to see just how hard Nick could push me... And he pushed me.
This is the break down of the workout:
It was a HIIT training session (High Intensity Interval Training)* doing a circuit style workout.
5mins Treadmill - Warm up
10 x Machine Leg Press
20 x One Leg squat jumps (10 each side)
10 x Machine Leg Raises
10 x Push Ups
16 x Machine Leg Press
20 x One Leg squat jumps (10 each side)
16 x Machine Leg Raises
10 x Push Ups
5 x Stomach to hand push ups (stomach on ground arms and legs raised hold for 5sec then push up - repeat)
10 x Barbell Bicep curls
30 sec rest
I then had to Pull Nick (who is a professional bodybuilder so he is pushing 100kgs) across the room while he resisted.
16 x Push Ups
16 x Dips
I then had to push Nick across the room while he resisted
30sec rest
16 x Free weight arm raises
16 x Free weight bicep curls
16 x resistance band seated bicep curls (Nick's resistance)
16 x Free weight arm raises
16 x Free weight bicep curls
30sec of fast one arm switching bicep curls (Nick's resistance)
45 min rest
HIIT cardio on cross trainer
30 sec 60%
10 sec 100%
40 sec 60%
10 sec 100%
40 sec 50%
10 sec 100%
50 sec 50%
20 sec 100%
40 sec rest
10 x Push ups
16 x Machine Tricep pushdown
20 x Controlled one leg raises (10 each side)
16 x leg curls
20 x feet together bench hop
20 x Controlled one leg raises (10 each side)
20 x feet together bench hop
End of session
It was very very hard but I loved every minute of it and Nick pushed me so I had the motivation to continue.
I am looking forward to tomorrows training session, but for tonight I have to maintain all of my normal commitments and play futsal so that will be 35 mins of cardio also.
BRING IT ON!!!
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