Adele's workout

Adele first came to see me in January and I pushed her hard from day 1.  She comes to see me either for one hour and two half hours a week or for two individual hour sessions, depending on her workload.  Adele will agree with me in saying that she is a bit of a workaholic, so coming for a regular workout is a great stress reliever for her.

Adele is a very successful businesswoman (she owns and runs the very excellent Magnet magazine - check out the Active Health articles - you may recognise the author...) and so is pretty empowered already but it is fabulous to see what weight training has done for her, both physically and mentally.

We do a combination of body-weight, free-weight, machine and TRX exercises.

Here is the last workout we did.

We always begin with warmups of either jump squats, burpees or mountain climbers to warm up the muscles and get the heart pumping, followed by dynamic stretches to mobilise and lubricate the joints. 

Chest and back exercises 3 sets

Bar Bell Chest Press

8 reps with 30kg (in January she was lifting 10kg)

superset with

Machine Lat Pull Down

8 reps with 15kg (in January she was pulling 6.5kg)

Active Rest between each superset 

30 seconds - TRX Jack Knives


Leg exercises 3 sets


Bar Bell Front Squat

8 reps with 30kg (in January she was squatting 10kg)

superset with

Bar bell Romanian Deadlift

8 reps with 30kg (in January she was deadlifting 20kg)

Active Rest between each superset 
30 seconds - pressups











Leg exercises 3 sets

Bar Bell Back Squat

10 reps with 45kg (in January she was squatting 20kg)

superset with

TRX Pistol Squats

10 reps each leg (in January she couldn't do these)

Active Rest between each superset 
30 seconds - decline bench twisted sit ups











Shoulder (and leg again) exercises 3 sets

 

Bar Bell Thrusters

20 reps with 20kg (in January she couldn't do these)

We always end with a variety of static and developmental stretches

Well done, Adele.  You always give it your all!