diaryofafitbird

My life as a fit bird

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Exercise Videos

Workout 11 Weeks 9-12

VIDEO: Workout 11 Week 9 Today we are back to a big HIIT workout and I would say that this one is simple but effective! Check out the varying levels for each exercise, some exercises become single arm or single… Continue Reading →

Workout 10 Weeks 9-12

VIDEO: Workout 10 Week 9 Leg day today and it is a toughie! This video is quite long but the longest portion is at the Masters stage because the exercises at that point need a bit of explanation! At each… Continue Reading →

4321 Exercise of the Week: Advanced Sit Ups

Advanced Sit Ups Sit ups are always a popular ab exercise, but after a while they can become pretty straight forward and often we can end up doing large sets of them to keep the difficulty level up. Well there… Continue Reading →

Workout 9 Weeks 9-12

VIDEO: Workout 9 Week 9 What an exciting week of the challenge as we enter the final block of videos and they are very different to the ones that have come before, particularly videos 9 and 10 where we focus… Continue Reading →

Workout 8 Weeks 5-8 (Week 8)

VIDEO: Workout 8 Week 8 Are you ready for the final workout not just of this week, but of this block?? I hope so! Warm up well for this workout and then absolutely go for it! Push yourself as hard… Continue Reading →

Workout 7 Weeks 5-8 (Week 8)

VIDEO: Workout 7 Week 8 Here we go, time to turn up the tempo and push yourself that wee bit extra with this HIIT session! Remember to change quickly between each exercise and keep to the strict rest periods at… Continue Reading →

Workout 6 Weeks 5-8 (Week 8)

VIDEO: Workout 6 Week 8 Back to leg day and completing this workout for the final time! Legs should be feeling much stronger at this point and hopefully you have noticed a few other improvements too in both flexibility and… Continue Reading →

4321 Exercise of the Week: Hindu Press Ups

Hindu Press Ups There are so many variations to the humble press up, this is just one of them. The purpose of each of them is just to challenge your upper body strength in all different ways. They are not… Continue Reading →

Workout 5 Weeks 5-8 (Week 8)

VIDEO: Workout 5 Week 8 We are now into week 8 and the final week of these 4 videos! There is just one more block of videos to go before we crown the WINNER of the 12 Week 4321 Challenge!… Continue Reading →

Workout 8 Weeks 5-8 (Week 7)

VIDEO: Workout 8 Week 7 Time for the final workout of the week!!!! What an awesome feeling to complete this workout knowing that you have had a great week and smashed all 4 workouts. So many of you are doing… Continue Reading →

Workout 7 Weeks 5-8 (Week 7)

VIDEO: Workout 7 Week 7 Workout 7 week 7, get ready to absolutely smash this workout! This will be the third time you have taken on this workout so absolutely no excuses, you should be able to give it 100%!… Continue Reading →

Workout 6 Weeks 5-8 (Week 7)

VIDEO: Workout 6 Week 7 Legs and core are the focus again on this Tuesday morning and I hope you are looking forward to it! The legs should definitely be feeling stronger by this point and hopefully flexibility is improving… Continue Reading →

4321 Exercise of the Week: Roll Back Squats

Roll Back Squats This was the very first 4321 exercise of the week from the start of 2017. I wanted to post it again as I have re-introduced them to my workouts and am feeling the benefits. Plus, whilst they… Continue Reading →

Workout 5 Weeks 5-8 (Week 7)

VIDEO: Workout 5 Week 7 Today we are kicking off week 7 of the 12 week challenge! How exciting that we are right at the half way point! For those of you that have been training consistently every week, keep… Continue Reading →

Workout 8 Weeks 5-8 (Week 6)

VIDEO: Workout 8 Week 6 You know what time it is…the final workout of the week is here! Finish off the week strong by smashing this high intensity workout! Move as quickly as you can between each exercise and take… Continue Reading →

Workout 7 Weeks 5-8 (Week 6)

VIDEO: Workout 7 Week 6 Back to the high intensity portion of the week! Make sure you keep the pace high throughout, changing as quickly as possible between each exercise and resting only for the set time after the hamstring… Continue Reading →

Workout 6 Weeks 5-8 (Week 6)

VIDEO: Workout 6 Week 6 Ooooh back to my favourite day of the week, leg day! Hopefully, you are enjoying it too! I find it is the drive thru lunges that really work the quads hard in this workout. Remember… Continue Reading →

4321 Exercise of the Week: Mountain Climbers with Plank Jump

Mountain Climbers with Plank Jump This week we are combining two quite difficult exercises to make one extra difficult 4321 exercise of the week! The two exercises we are putting together are mountain climbers and plank jumps. This combination not only… Continue Reading →

Workout 5 Weeks 5-8 (Week 6)

VIDEO: Workout 5 Week 6 We are kicking off the second week of the new videos. Hopefully everyone felt the jump in level last week and are feeling as though they are really being pushed. If not, perhaps move up… Continue Reading →

Workout 8 Weeks 5-8

VIDEO: Workout 8 Week 5 Time for the final workout of the week and it is a goodie, even if I do say so myself 😉. Keep the tempo high the entire time, moving quickly between each exercise, resting only… Continue Reading →

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