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My Michelle Bridges 12WBT Journey - Week 7

by Ali's Wonderland (follow)
Do something today that your future self will thank you for...
Mindset (168)      Health (126)      Goals (81)      Wellbeing (67)      Exercise (53)      Self Image (48)      Action (37)      Diet (28)      Food (24)      Nutrition (24)     
Last week, I set myself a goal to up the intensity of my workouts and burn at least 500 calories in each session. I reached this goal in 5 of my 6 workouts, and I am so happy to share with you that all that hard work paid off with me losing 2.6 kgs this week. Awesome!

Increasing the intensity of my workouts, helped me to lose 2.6 kgs in 1 week! Image source: www.freedigitalphotos.net by Stuart Miles


I was stoked yesterday afternoon when another mum from my daughter's pre-school said that she had noticed I had been losing weight! What a compliment and motivation to keep up the momentum!

So, last week I promised I would share my workout results with you, and thought it might be a good time to share the type of training that I have been doing as well. Please note, all the workouts listed below are online videos designed and distributed exclusively for members of Michelle Bridges 12WBT. Michelle is currently signing up pre-season for the next Round. Click here for more information.

Wednesday

Duration: 51 minutes
Calories Burnt: 523
Fat Burn:13 minutes
Fitness: 38 minutes
Average heart rate: 146
Maximum heart rate: 174

Workout: Burning Bridges

This is a cardio circuit that is a mix of interval training followed by 4 exercises using the Tabata principles. We do a 5 minute warm up, 3 x 10 minutes sessions that consist of about 8 minutes of cardio circuits and 2 minutes of Tabata pacing to finish each session off. Before we finished, we complete a 5 minute core session, followed by a 5 minute stretch and cool down.

Thursday

Duration: 52 minutes
Calories Burnt: 503
Fat Burn:15 minutes
Fitness: 36 minutes
Average heart rate: 142
Maximum heart rate: 171
Workout: Mish On Possible

This is an interval training session targeting strength and toning. We do a 5 minute warm up, 3 x 10 minutes sessions that consist of 5 minutes of strength and toning exercises and 5 minutes of cardio. A 5 minute core session, followed by a 5 minute stretch and cool down.

Friday

Duration: 1 hour, minutes (I had to add an extra 10 minutes to reach the 500 calorie mark)
Calories Burnt: 525
Fat Burn:31 minutes
Fitness: 30 minutes
Average heart rate: 132
Maximum heart rate: 161

Workout: Show up and Step Up

In this workout, we a 5 minute warm up, 4 x 9 minute step sessions, that are more like a dance class than a workout and a 5 minute stretch and cool down.

Saturday

Rest Day!

Sunday

Duration: 53 minutes
Calories Burnt: 528
Fat Burn:16 minutes
Fitness: 37 minutes
Average heart rate: 144
Maximum heart rate: 172

Workout: Earn your burn.

In this workout, we do a 5 minute warm up, 3 x 10 minute sessions that consist of 8 minutes of Tabata training, where we work hard for 45 seconds and rest for 15 seconds and then finish each section with 1 minute of hard work. To finish it off, we do 5 minutes of core work and then a 5 minute stretch and cool down.

Monday

Duration: 1 hour (I had to add an extra 10 minutes to reach the 500 calorie mark)
Calories Burnt: 520
Fat Burn:26 minutes
Fitness: 34 minutes
Average heart rate: 133
Maximum heart rate: 165

Workout: Show up and Step Up

In this workout, we a 5 minute warm up, 4 x 9 minute step sessions, that are more like a dance class than a workout and a 5 minute stretch and cool down.

Tuesday
Duration: 50 minutes
Calories Burnt: 467
Fat Burn:16 minutes
Fitness: 33 minutes
Average heart rate: 140
Maximum heart rate: 197

Workout: Earn your burn.

In this workout, we do a 5 minute warm up, 3 x 10 minute sessions that consist of 8 minutes of Tabata training, where we work hard for 45 seconds and rest for 15 seconds and then finish each section with 1 minute of hard work. To finish it off, we do 5 minutes of core work and then a 5 minute stretch and cool down.

Isn't it interesting to see that by slightly increasing the intensity, what a difference it can make!

In other news this week, I also treated myself to a new pair of workout runners and man - what a difference! I was using 5 year old netball shoes and getting severe pain down the little toe sides of both my feet. I didn't realise how heavy my old shoes were until I did a couple of the above workouts with my new shoes. If you are planning to start your own health and fitness journey, I recommend you make sure your shoes fit correctly and have the right support for the exercise you are doing!

Coming up this week, I am participating in the Mother's Day classic, which is a 4km walk or run. It will be interesting to see how my fitness has improved since I completed the 5km Pink Fun Run in 44 minutes Week 1 - wish me luck!

Pre-season
Week 1
Week 2
Week 3
Week 4
Week 5 & 6


#Self Image
#Action
#Exercise
#Wellbeing
#Food
#Mindset
#Goals
#Nutrition
#Diet
#Weight Loss
#Health
#Fitness
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