BT, JES & Fractal – Letting Go (Official Music Video)

Body Under Maintenance, Week Eleven, Supplements, & Finally Legs!

The Three Musketeers

Alright! We are still pushing and pulling at the gym. For 10 weeks I didn’t take any supplementation, the point was and still is to take it easy and step by step on my body progression.

And so I decided to try a new protein that I never took before. In fact I haven’t been on any supplementation for over a year now. And so someone recommended IsoFusion “Premium Whey Isolate” by “Gaspari Nutrition”,  Milk Chocolate flavor. Besides this one I’m taking 5-10 g of L-Glutamine by “Marshall”, on daily basis. I will be reviewing them both later on for you.

Week 11 came complete, working out the legs with Coach Hamzeh at the gym, It was pretty much of a tough workout, but I enjoyed it.

My Training, Week Eleven

DAY ONE “BACK”

  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”

Biceps:

  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY Three “legs”

  • Squats “Hydraulic Bar”
  • Leg Press Alternative+ Jumping
  • Super Set: Jumping Lunges+ One Leg TRX Squat
  • Leg Curl “Hammer Machine”
  • Abductor
  • Adductor
  • Calf Raises

DAY FOUR “CHEST & TRICEPS”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • Sore Legs
  • Regular Protein Intake
  • Better Recovery

I hope to hear from you soon too 🙂 , let’s see how your workout is going!

Michael Jackson – They Don’t Care About Us

Body Under Maintenance, Week Ten,Body Under Stress, Insomnia!

Making fun of him while suffering!

I have actually been insomniac since a very long time, over a year now, but this week has been the worse so far.

As I said before I have decided to do extra workout for some reasons, and one of them is to die during the day to sleep during the night, but so far I’m not really solving my problem!

My Training, Week Ten

DAY ONE “Back”

  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”

DAY Two “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”

Biceps:

  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY Three “chest & Triceps”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • I’m Lifting More Weights, and Getting Less Help In Some Exercises!

 

Tove Lo – Moments

Body Under Maintenance, Week Nine! Not Working Out All Muscle Groups Yet!

If we train, do we grow taller?

I actually never managed to work out all the muscle groups at the same week, I wonder when I’m going to do that! Every week something happens that doesn’t allow me to do that.

During week nine I had to skip “Back Day”, which happens to be the first thing we train, since I was miserably tired!

Although I’m skipping some days, sometimes, our workout doesn’t stop, generally, we are pushing each other to do it. I’m very glad that so far me and the Beast never clashed or argued, lol!

Adel, my training partner, decided to change the schedule, because he had been following a certain schedule for a while, and he decided that it was time for him to follow a new one, and of course I agreed, since I don’t pretty much care what exercises we do as long as we do something! You can take a look at the exercises below, if you weren’t sure what they exactly look like, check them out online!

My Training, Week Nine

DAY ONE “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer”
  • Rare Deltoid “Cable”
  • Two Arms Side Raise “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”
  • Shrugs “Hammer”

Biceps:

  • Biceps Curl “Cable”
  • Seated Incline Bicep Curl “Dumbbells”

DAY TWO “CHEST & TRICEPS”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • I’m More Fatigue During The Week, Which Is Not Great!
  • I’m Lifting More Weights, Which is Amazing!

 

BODYCOMBAT™ 62, The Best Release For Me!

BODYCOMBAT™ 62 happens to be the best release for me, ever since I started teaching, which is not very long time ago, my first release to teach was 50. The reason why it’s my favorite is that, I happened to like the whole 10 tracks, there is not a single track this time that disappointed me or bores me! Loved it all!

  • UPPER & LOWER BODY WARM UP (1a & 1b)– Someone Like You (Kris McTwain Radio Edit), Home Alone (Invader! Remix Edit):

I honestly wasn’t impressed about this upper body warm up song when I first heard it, because I though, oh wow this is an old song that is not cool any more, like it has been overly used, that no body probably listens to it any more! But honestly, as I taught the release for the first time I was very happy to see how people sing along, and their energy is up and happy, just because they know the song and they like it, which is a great thing! I like that a lot!

Regarding the choreography is easy to remember for both the upper and the lower body warm up tracks, it’s really one of the easiest warm up tracks to study and remember.

I like the lower body track, it’s cool, yeah yeah yeah yeah! Makes people just wanna yeah yea yeah yeah!

Have fun teaching the warm up!

  • COMBAT 1 – Famous Last Words (The Wrapper):

Track 2 comes with so much good energy, beautiful neat blocks, easy to follow choreography, contrast and aggression. If you listen carefully to the lyrics you can get into the mood of the song better, then you can deliver the track feel better.

I always happen to like Karate-Kick Boxing combos, they amuse and excite me a lot!

I don’t consider this as a hard track, it continues to warm us up and it elevates our energy and chances to succeed in the 7 coming tracks.

  • POWER TRAINING 1- Give A Little Love (Al Storm & Euphony):

As Dan said in this track the track is relatively short, but god it’s a killer, if you take it seriously as you should, you are going to feel it in your shoulders and your heart rate will be up for real! I love the 32 hooks part, it’s so much fun, and I love it more when after them we have the big combo, people start screaming, because it really burns the shoulders and feels so euphoric, positive and very powerful! Enjoy the madness in track 3!

  • COMBAT 2- Dark Horse (Hard Dance Alliance Mix, Kerrie Scene):

Track 4 happens to be long, but honestly I was surprised when I noticed that it’s 6:43 min long, because while teaching it I don’t feel that it’s that long, it’s well designed and well choreographed. The best part is how much magic is in there, and how much feelings are in there, combined and blended with the crazy dubstep remix!

The song itself is cool, the Blocks, the 56 Kick-Katas are so cool, you just wanna going on till you collapse, because the music is very very motivating, you don’t wanna miss any part of this one.

People who are fans of Karate, Kick Boxing and Tae Kwon Do are gonna love this one! I personally do!

  • POWER TRAINING 2- Crash (Al Storm):

Crash is quite challenging for people with weak upper bodies, it’s pretty fast and the acceleration can be endless here, but because it’s fast, fun, playful and challenging no body stops and this gives everyone the chance to work out their performance and increase their fitness level!

Members like this part at the end of round 1, when we suddenly freeze after the scissors, they don’t get enough of it, it amuses them! lol

Loved this one!

  • COMBAT 2- Y.A.L.A. (M.IA):

It’s Capoeira time! And yes! It’s short! But it’s damn hard!

Again and again, dubstep happens to be popular in fitness these days, and I really appreciate that! Besides the good music the track is worth going for each time you hear it, it does work the lower body well!

I honestly keep giving and reminding my members about their options here, I ask them to go gradually crazy here, for me they don’t have to jump to option 3 all the way, step by step everything happens!

  • Muay Thai- Let The Beat Go (S3RL feat. Johnny):

This of all Muay Thai tracks that I taught, starting from release 50 till 62, happens to be the best Muay Thai track Les Mills International™ brings us! So full of insanity, so full of the feel of freedom, no limits here, no boundaries, you just wanna live the here and now feeling in track 7! Respect for whomever put this together!

To be honest, for all instructors who teach this release, make sure to give your members a very unique experience when you reach track 7, it’s absolutely a very unique 7:56 min experience, if you can create the right sparks and magic here, keep trying to practice on scripting your ques and motivations for this track!

  • POWER TRAINING 3- Power Of Love/Give A Little Love (Absolutely Elegant_Al Storm & Euphony):

To make sure you have completed 256 punches at the end of this track leaves you exhausted yet very proud and gives you a pure feeling of accomplishment. This one is a typical BODYCOMBAT™ track 8; happy, cool yet tiring!

Enjoy teaching, practicing and working out everybody! BODYCOMBAT™ this time rocks, rises and shines!

Love you all, keep your spirits up! Fight for something!

Katia

Body Under Maintenance, Week Eight!

Someone told us this is how we look like at the gym, me and the Beast!

Week eight was very similar to week seven, i just was too tired at the middle of the week and I skipped back training. But the rest of the exercises were quiet similar, as we decided to change all the exercises when week nine starts.

My Training, Week Eight

DAY ONE “SHOULDERS & BICEPS”

Shoulders:

  • Seated Hydraulic Bar Shoulder Press
  • Over Head Press “Dumbbells”
  • Front Raise Alternative “Dumbbells”
  • One Arm Fly “Dumbbells”
  • Shrugs “Hammer Machine”

Biceps:

  • EZ Bar Concentration Curls
  • Bicep Curls Alternative “Dumbbells”
  • One Arm Concentration Curls “Dumbbells”

DAY TWO “CHEST & TRICEPS”

Chest:

  • Chest Press “Bar”
  • Incline Chest Press “Bar”
  • Decline Chest Press ‘Bar”
  • Chest Fly “Dumbbells”
  • Chest Cable Fly

Triceps:

  • Push-down Rope
  • Extension “Bar”
  • One Arm Cable Row

RESULTS:

  • My week seemed looooooooong very long!
  • Friday is my only day off during the week, i slept till 5 pm!

Les Mills Latest Educational Session, QW 4, 2014