Today was the first time I stepped into the gym after coming back form USA. I put together a workout that combined a few things I saw on the Fit-magazine and instagram. I think it's really fun to look around internet and get new ideas for workouts! When you're exercising a lot, the training often gets stuck and you keep doing the same things over and over again and not achieving maybe as good results as you could. And if you're already experienced in the gym, it's quite easy to adapt new movements especially if they are simple enough.
So here you have my workout, plus one of my favorite dinner recipes! It's my master piece for those lazy moments when you just want good fast food without any effort. Often after training or gigs I'm dead tired, and totally not in the mood for cooking amazing intagram-worthy mega dinners. Then it's time to use your imagination and often I've noticed that the best ideas in the kitchen often come when you're tired and impatient. Using some very basic ingredients you can whip up really amazing things!
GYM & ABS WORKOUT
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| Me doing the shoulder press |
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| I saw this on Fit-Magazine (a Finnish paper), a very simple but effective workout: 1. Squat 3x15, 20kg 2. Shoulder Press 3x13, 15kg 3. Dead Lift 3x15, 20kg |
ABS & CORE WORKOUT
-Just abs 4 rounds
-With gym workout 2 rounds
-With gym workout 2 rounds
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| 1. Leg lifts Hold your palms against the floor and lift your upper back from the floor so that the shoulder blades are in the air. Tuck your chin gently towards the chest so that your neck won't be too tensed. Press the left ankle against right knee and bring your right leg up towards the ceiling. Bring down with control but don't touch the floor. The bent leg brings more weight and resist to the exercise. Breathe in when bringing leg up, and breathe out when bringing leg down. Reps 15 x leg (all together 30) |
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| 2. Plank + Knee lifts Go into plank position. Lift right leg in the air, and bring the right knee towards the right elbow. Breathe in when bringing the knee up, and out when you bring it down.Reps 15 x leg (all together 30) |
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| 3. Single Bent Leg Drop Lie on your back and bring legs up, knees in 90 degrees. Bring upper back up from the mat like in the first exercise. Bring right leg towards the floor with control, but don't let it touch the floor. Bring back up and repeat. Breathe in when leg goes down, and out when it comes up. Reps 15 x leg (all together 30) |
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| 4. Sicsac Sit on the floor legs straight in front of you. Lean back with your upper body, keeping back straight and lift legs in the air. Do fast-ish sic sac with legs. Breath steady. 30 repetitions. |
MEAT BALLS & SOUTHERN FRIED SWEET POTATO
The perfect exercise fuel!
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| MEAT BALLS & SOUTHERN FRIED SWEET POTATO 370gr Lean beef mince 1 Egg 1/2 Onion 1 tlk Pesto Salt & pepper Chop onions finely, and mix all ingredients together until the mix is firm enough. Roll the balls by hand and remember to squeeze them a little bit so they will have a nice form. Lay on a baking tray (I made 8 balls) and bake in the oven in 200c for 15-20 minutes. Serve with veggies and cottage cheese. |
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| Sweet potato is so super hard to cut and it's given e a lot of grief in the past! I'm still in the search of finding a proper sweet potato cutter, and until I do so, I usually boil the sweet potatoes first so that they are soft and easy to cut into any shape you want! Remember to let them cool down first! Throw together in a small bowl olive oil or coconut oil and season as you like. I used a ready mix for southern fried wedges. Toss around until the slices are covered with seasoning. Put slices on a baking trady and cook in 200c for 25 minutes. Remember the thinner the slices are, faster and more crispy they will cook! |
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