diets, food

Slow cooked Tomato Chicken

chicken dish.PNGThis Recipe is the most handy for me when it comes to prepping and just me being plain lazy to cook, as when I do make it. I make a big batch, and it will almost last me for the next 4 days! Instead of me having to think about what to eat all the time, all i have to do is just pop it in the microwave and add some veggies or mash and VOILA!!

Going to be VERY honest with yous, but I’m not a big fan of Chicken anymore, as ever since my early days of dieting, I literally ate Chicken EVERY SINGLE DAY. It has put me off it just a little. It’s a shame really because Chicken is actually the best source of protein to get in you!.  This recipe has got me loving it again! When it comes to my foods, the only way for me to stick my diet is if the meal is well flavoured, juicy and easy to make #LAZYCOOK.

Super Easy to make and amazing for those on a Low carb diet, and If you aren’t low carb you can just choose to add some good sources of Carbs to pair with this chicken dish.

Tomato Chicken Recipe!

With this, you will need a slow cooker! If you don’t have one just pop into Asda and get a cheap one for £14. Its definitely Worth the money, if your going to be making some healthy eating gains.


4 Chicken Breasts

One jar of tomato  pasta sauce. (Asda’s good and counted is great as its low in fat and carbs)

One Cube of beef stock

finely sliced Onions

Finely Sliced Mushrooms

Spinach ( as mush as your heart desires)




 1 Tbsp Korean Hot pepper paste ( if you want it with a kick)

Super simple to cook!

Just plonk everything into the slow cooker, with the chicken at the bottom, season with salt and pepper.

add everything else in

then add water into the pot till its full!

pop it into low heat for either 8 hours or medium heat for 3 – 4 hrs


I personally find that the low heat for 8-10 hrs is the beast for that chicken to literally melt. But it is your choice!

Great for those who are thinking about shedding some fluff on some areas of their body as summer is just around the corner.


Enjoy guys!







What is Glute Activation?

Have you ever wondered to yourself why you haven’t made as much booty gains as you anticipated to? Well maybe you have what we call a sleepy butt and need some Glute activation in your life to get them fired up to build some bootilicious muscles!

What is Glute Activation ?

Alot of us girls suffer what we call Sleepy Butt Syndrome, SBS. Because for most of us girls, even the active ones, our glutes have this main function to just sleep as it thinks that the only purpose for it is to help you sit down. So whenever we try to target our glute muscles in focused glute exercises you will find that the strain in that exercise will actually make you compensate to use other muscles to fire the workout and not the glutes itself because its too lazy…

So glute activation is a series of warm up exercises before any leg/ Glute driven day to fully activate them to give yourself the maximum growth benefits


instaimage_22.pngI can tell you, this is me all over. I cannot tell you how hard it has been to even make the slightest of gains on my booty. I’ve kind of always had a long flat bum, comes from my mother because hers was identical to mine. I had a SBS because no matter how hard/ how many times I worked those glutes and prayed for


them to grow, they just didn’t seem to budge!! Hence the picture on the right. 2016.  Yup! That’s 2 years into the training. AND STILL NOTHING!!


So since the start of September 2017 I’ve been doing my research on Glute activation and have implemented them into every single day i have either a Leg or Glute day!


I’ve seen double the improvement of growth in my glutes in the 6 months than the last 3-4 years I’ve worked on them previously. I truly must have had an EXTREMELY LAZY BUTT.

So if you feel like your glutes are stubborn like mine I would definitely give these a try before any workout you do on the lower body. Even when I’m Squatting my PR’s at 90kg, I feel more focused and balanced within the strain of muscles. MAKING GAINS!!

Not only will it help with you muscle gains, but will also decrease chances of injury and decrease poor running form.

Here are a few exercises that you can implement in your glute warms up! A Resistance band will because your best friend, Purchase some its money that you wont regret using!

Your exercises Explained/shown

3/4 Length  Squats ( with resistance bands) 

squat pulse with band3 Sets of 10-12

The Resistance band helps the form of squeezing the hips in whilst keeping your knees out. This type of mentality of squeezing your hips is the road to accessing your activation.

Like a basic Squat but you aren’t going to bring yourself up to the last 1/4 to the thrust.

You can give yourself some weights if you need but they aren’t a must

Keeping your back straight with no arch in the lower back (this can cause injury)

and keeping all the pushing and weight on your knees


3/4 Deadlifts with resistance band

34 deadlift

3 sets of 10-12

I like to Super Set these with the  squats, because it saves time and its easy to transition into. Again, its like a deadlift but you aren’t going to do the last 1/4 of the hip thrust. Keep those legs straight with a slight bent at the knee, really pushing your bum out behind you. Pushing away from the heels.

Hip Thrusts with resistance band

hip thrusts3 sets of 10-12

You can do this with your heels on a platform on flat on the floor! the platform will work a little of hamstrings also. Pushing away with the heels and thrusting up as much as possible! really squeeze at the top and give it the best UGLY BUTT you can giv it.


Cable Deadlifts  

cable deadlifts3 sets of 10-12

These are my absolute favourite because when I squeeze… i can FEEL the SQUEEZE. similar to a deadlift but instead of the weight going down your legs, its going out! plus the cables going to give you a constant resistance. just remember to keep all your weight on your heels and push from the heels and SQUEEZE at the top

Sumo Squats 

3 sets of 10-12 with 10kg dumbell

With legs apart a little bit wider than shoulder width apart. Keeping your back straight angle so that there is no arch in the lower back. Pushing at the heels and squeezing at the top of your thrust.

Glute activation workout summary

  • 3/4 squats  – 3 sets of 10-12 ( with or without dumbbells)

  • 3/4 Deadlifts – 3 sets of 10 – 12 ( with or without dumbbells)

  • Hip Thrusts – 3 sets of 10 – 12 ( with or without platform)

  • Cable Deadlifts – 3 sets of 10-12 (as heavy as you can go)

  • Sumo Squat – 3 sets of 10 -12 ( 10 kg dumbbell)


NOW GO WORK OUT SOME GLUTES and feel the difference in your workout !


Ling x

Untill the next workout, if you want to check all these out they are mostly in this vlog here! Enjoy!







exercises, fitness

At Home H.I.I.T Workout

This workout is going to be a High intensity interval Training workout that you can bring anywhere! This Fat burning workout is going to be that loaded gun in your pocket. And you know whats good about HIIT? it’ll will keep burning the fat even when your relaxing yourself in your living room after your workout!

It’s gonna make you sweat.

Its going to make those endorphins pumping. 

It’s going to burn 

More importantly its going to burn fat!

bidy 1.PNGMy body transformation within 2 months along side intuitively tracking my diet. (wasn’t too strict on this.)

Incorporating this HIIT twice a week. along side some cardio and heavy lifting sessions to help maintain my muscles.


body 2.PNG

Its not bad considering I wasn’t really strictly tracking, I lost a bit of fluff from every single part of my body. More importantly I’m comfortable!.




3 Sets of exercises

One minute rest between each.


1st Set of Exercises

leg raises.gif
leg Raises
Sqauts lunges 2
squat into lunge





20secs – 2 x 3/4 Pulsing Squats into 2 lumping lunges

20 Secs — Leg up  raises

20 seconds rest


then rest for 40-60 seconds, move onto next exercises

2nd Set Of Exercsies

frog burpees 2.gif
Frog Jumps
v-ups 2.gif





20secs – Frog Burpees

20 Secs — V-Ups

20 seconds rest


then rest 40-60 seconds, move onto next exercises

3rd set of Exercises

side lunges 2
side lunges





20secs – Side Lunges

20 Secs —  2x Mountain climbs into  spider crawls

20 seconds rest


then rest 40-60 seconds, move onto next exercises

TRY and ADD a SET of your FAVourite workout every week to increase the benefits!

So LETS go get some PERSPIRATION going! get that fat crying!




Here’s a little video for you to see if it real time!

diets, food

Baked Healthy Apple Pie

Low in calories, Baked and not fried and packed with flavour.  Just wonderful for those healthy cheats. what more could you want?

I’m extremely excited to share with you these apple baked goodies, they taste  super yummy and to top it off, they are super easy to make! YAY to my #lazycook fever.

They taste almost like your apple pies from Mc Donalds. I am a big lover for those. They just make me weak on the knees, like love at first sight. SORRY GAVIN!

So lets get to it and get some Healthy cheats baking!


4 x Granny smith green apples

An Egg yolk

Cinnamon (optional)

Nutmeg (optional)

Vanilla Extract ( Optional)

Medium sized Spring roll Pastry

sugar for dusting

Spoonful of Syrup

  1. Chop Apples into diced.
  2. Add your cinnamon and  nutmeg. If you don’t put any of these then Vanilla extract would be your your next option
  3. Add a spoonful of syrup and mix all well together.
  4. Placing your pastry diagonally, pop the mixture in the centre, fold the corners in and roll it up like a parcel.
  5.  place parcels on a baking tray with baking paper lined
  6. brush on egg yolk on the top of your parcels.
  7. Mix sugar and cinnamon together in a bowl and dust this on top of the parcels
  8.  pop them in to the oven 15-20 at 190 degrees until they are golden  brown.


There you go! some beautiful healthier cheats to add into your recipe book!

Give them a try, I promise you, you will feel like autumn is just st your doorsteps.

Let’s Bake soon!

Ling x

Check the video out to see how they look!





Kombucha Tea

I’m really excited to share with you guys about this wonderful tea. You’ve probably heard about kombucha drinks going round social media quite a bit and are wondering to yourself, WHAT IS THIS DRINK?

How it all began for me

I’m going to be very honest with you, when My mother came for a visit to Newcastle, she had come bearing this odd mushroom  and told me to brew this tea with the mushroom that would help my digestive system and in turn  help my immune system a little better.

“Mother knows best right?”

So that’s how i started to grow my love for this. I hadn’t a clue of what this was called as my mother  gives me things in Chinese and I just nod and do what she tells me to do.

I grew to love drinking  this thing I was brewing, I was definitely seeing an improvement towards my digestive system and health, but simply just didn’t know the name.

I wanted to share to all my Subscribers this amazing drink as I only share things that work for me.

“I typed into google, mushroom drink to help digestion”

And this is when I found out that this was a IT drink, storming the nation with its fermentation goodies.

What is Kombucha??

Kombucha is a fermented tea that is Made by Scoby (symbiotic colony of bacterial yeast)

to help line the tract of your digestive system to increase the absorption of nutrients into the body.

Its quite an acquired taste. somewhat like sparkling vinegar cider? but if the taste isnt to your liking you can add in your own concoctions into it too.

I usually put in a Vitamin c effervescent in, along with some shloer or just orange juice. 

I’ve always had a really bad digestive system. Could it be due to  my low metabolic rate? unhealthy ? I just don’t know.  But in the past I would literally do a Number 2 maybe once every 3 or 4 days, therefore a poor immune system.

But since having Kombucha tea in my life since July 2017, I rarely get sick now and I do my No 2’s every single day at the same time!

How to make your own Kombucha 

Firstly You will need a Scoby, your mother mushroom to start the fermention. If you don’t have one you can buy one online to start growing your own collection of scoby’s.

  • grow you own scoby, in which you will need to buy an active kombucha drink.
  • or if you know someone who makes their own, ask them to give you one of theirs. as each time you make a brew, a new one forms so they should have one to spare!

Things you will need:

a Glass container


Tea Bags

A Cloth

and string or rubber band.

Every 2L of water will need 1 cup of sugar and 2 teabags.

so depending on the size of your glass container the measurements will vary.

Pop your sugar in the container with your 2 teabags with warm enough water to melt the sugar. Leave the tea bags in to steep until the water gets to room temperature.

Place your Scoby in and place a cloth on top to cover and protect. Don’t put a lid on it as you need your Scoby to be able to breathe to cultivate!

then pop a string or rubber band around it to secure it on.

Leave it in a spot where it is room temp with no sunlight and let it cultivate for around 7-12 days.

ONLY HAVE ONE DRINK PER DAY!  as too much of it will damage your stomach, think of it like a probiotic, too much of it will give you too much bacteria in the system.




Check out the video if you need for a more descriptive view of Kombucha tea!


diets, fitness, food

Banana Chocolate Muffins

Banana Chocolate muffins!

I have worked super hard to make these as tasty as they can be and finally, I have the perfect ratios and am ready to share with you guys this glorious recipe. As a little healthy but sneaky snack for whenever you are experiencing a craving for something naughty.

I don’t know about you but I get these cravings nearly EVERY single day. So these little bites work wonders for me.




Makes 6 muffins

2 large ripe Bananas (mashed)

1/2 Cup of Coconut Flour

1 Tablespoon of Baking Powder

2 Tablespoons of Light Butter

2 Eggs

Handful of Dark chocolate Drops.


Just simply put all the ingredients in one bowl and mix them all together until all mixed without any clumps.

You can pop some more drops on top of the muffins if you like, Your choice.

Bake at 175 degrees. for 25-30 minutes


I hope you enjoy these delightful treats! Coconut flour may be a hard ingredient to cook with but its extremely good for the body and a much better option that flour as its high in fibre and protein!

So if you’re one to count macros, this will be slightly higher in your Fat intake. but great for the body.

diets, fitness, food


A page dedicated to help you on your way on how you decide to eat for your fitness/health goals.

Whether your goal is to be healthy or to lose some weight, 80 per cent of this is all due to how and what you eat!

Not only does tracking your macros help you either gain/maintain or even shed weight.  But its all about what you put into your body too! Fit calories into your day that are healthy for your body. It feels good to look good but its feels even more amazing to feel healthy and fit in the inside too!

“Heading to the gym is important but what you put into your body is whats going to be the game changer!”

If you don’t know already I LOVE my food, so making healthy food taste  delicious is extremely hard but invigorating as i love experimenting.

I’m here to share with you what i create, that passes the standards to my palette.

LET’S GET INSPIRING to get a healthier mindset towards food and aiming to achieve a new recipe every week!

If you have time, take a little look into this video on talking about eating healthy, whether it’ll  help you lose weight or not, AS this can be misconstrued a lot of the times depending on what your goals are.



exercises, fitness

Fat Burning Leg Plyo for Leg day

If you are one to have no specific leg targets. Wanting to build some muscle, but ALSO burn ALOT of Fat This is one workout that i would definitely recommend

I’ve made up a Leg plyo circuit that I Have been working on once a week for the last 3 months. Its done me wonders! I’m Building some well rounded Leg Muscles along with burning a lot of Fat.

Killing 2 birds with one stone with this workout! 

I’m one to have no main muscle areas I need to particularly grow on my legs, apart from my Glutes that is. My leg muscles just tend to grow very easily and I wish I could say the same for my Glutes.

One thing I’ve learnt is that I don’t need to left heavy, as I don’t need to grow that much muscle. BUT I DO NEED TO BURN FAT.

So I made this Leg Plyo Circuit to help me Maintain my leg Muscles But Also Burn the fat I don’t want on my body.

So Here we go!

4 sets of 10 Wide stance squats – High rep side steps  – 30-45 sec rest

4 sets of 10 Romanian deadlifts – 15 Jumping Lunges – 30-45 sec rest

2 sets of walking lunges

A Very effective leg workout. Plus it takes 15 minutes max!

If you want to see how the plyo is actually done, Click the link below to my youtube channel!

Fat Burning Leg Plyo | Leg Day Explained

Stay Tuned for more!


Ling xxx








diets, exercises, fitness, food, Uncategorized

Supplements to help Aid Diets.


Are supplements vital to diets? …. No, its not Vital. But it can  aid in any diet by reducing some of the natural effects your body can change on you when you are on a diet.

When taking supplements, make sure you ask these questions first before purchasing.

  • What are your reasons into taking it?
  • What does it do?
  • What are the benefits towards your diet?
  • Do you know the ingredients?
  • Have you read the reviews on the brand of the product?

Here are some supplements that I take and why I take them and how are they effect towards my body.

  1. Omega 3 Fish oil capsules

Omega 3 can naturally be consumed within our diet in the likes of salmon, flaxseeds and walnuts etc. Although not everyone  will consume these kinds of foods but instead, the likes of Meat and others which are high in Omega 6’s.

A healthy diet contains a balance of omega 3 and omega 6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega 6 fatty acids tend to promote inflammation.

Even though some Omega 6 fatty acids tend to promote inflammation. It doesn’t mean to be entirely bad for the body. It can still be benefitted to our bodies. But the main goal here is to keep a balanced diet of Omega 3 and Omega 6.

I could go on and on about how Omega 3 works in the body. But this is the main reason as to why I take them. I Know myself that I don’t eat enough foods that are naturally enriched so I balance my omegas at the end of the day with some fish oil capsules. It helps me from promoting inflammation in my body, which I don’t need when I am on a Competition Prep.

*TIP* Some Fish oils are made from crustacean shells. So if you are allergic to shellfish, I would look into the ingredients first before you purchase it and make sure for your own health and safety.

2. Zma’S

Zma supplements are mostly supported by minerals like Zinc, Magnesium and Vitamin B6. They are created for the  ability to improve the quality of sleep. Which is extremely important if you are aiming to build some muscle..

During sleep, your body repairs the damage done to muscle fibers in the gym. When these slightly torn fibers are repaired, you naturally get stronger, gain more lean mass and also a very good nights sleep.

*TIP* Should contain 30 milligrams of zinc, 400-450 milligrams of magnesium and 11 milligrams of vitamin B6. This supplement is best taken before bedtime and on an empty stomach.

3. Dandelion root (Tea, Extract, Capsule)

Dandelion is used in a lot of herbal medicines. Mostly used to aid in digestion, inflammation.

For me, It is only used for around the time of my menstrual cycle. As I become very congested and Bloated from inflammation. Water rentention is high for many ladies, at that time of month. So we can benefit from this supplement.

*TIP* Great for using on your peak week, especially if you are expecting your cycle through your show.

4. Protein shakes

Protein Shakes are more for people who cant get enough protein intake from their foods. Where you can turn to Protein Shakes to get that intake. Especially when you are  bulking.

First thing you should ask yourself before you decide about  purchasing Protein shakes.

‘Are you getting enough protein intake in your diet to substantially help you grow muscles from eating?’

An average amount is around 1-1.2g of protein per Ibs that you weigh.

There are many more in which you can add to your supplement stash. Eg BCCA’s, Creatine etc. It entirely depends on your body, and do you need it. I’ve used the likes of these before and have never seen much difference with them, so therefore I decide not to waste my time and money with it, as it can be extremely expensive buying all these supplements.

Check out my link below from Youtube. You can see what supplements I use and from what brands.

Also the big question I get asked : Should you have protein shakes just to lose weight.?

supplements to aid a diet













Shoulders boulders!

Shoulder day ! plus a little biceps


Alternating  dumbell lateral raises  3×10  (4kg each side)

I love these! It’s like supersetting the front and side raises. Really challenges your muscles.


Dumbell shoulder press 3×12  (6kg each side)

Usually, I would do these sitting down. Although, I find standing gives me a better posture! Core tight  and back straight


Alternating front and rear Delt barbell presses  3×10 (10kg)

These hurt crazy! Working both front and rear Delts really encouraging those shoulder muscles as much as possible. 


Bicep dumbell curls  3×12 (4 kg)

Even though I hate these, still gotta do them! 

I really should do more bicep workouts but I feel that i like how they look at the moment. My arm muscles have definitely developed earlier than the rest of the body

These are some of the workouts that I got done!

More shoulder exercises to come!

diets, food

Breaded prawn and chicken ( healthy popcorn chicken)

Breaded chicken and prawns.

50 protein, 17 carbs, 10 fat !

These are extremely macro friendly. LOW fat, carbs and HIGH protein. It tastes exactly like KFCs popcorn chicken too! No more KFC for me, although I was never a big fan of it in the first place.  Plus the sodium content in this is the bare minimal!

Usually with food, I would start feeling hungry after an hour or so, after the meal. But this actually lasted me the whole night!



100g Chicken breast (raw)

3 oz of prawns  (raw)

1 slice of wholemeal bread

1 medium free range egg

1 Garlic clove

2 tbsp of Olive oil


Himalayan Pink Salt and Pepper

(No MAJOR prepping required, takes 10-15 minutes)

preheat oven to 200 degrees

Firstly, place the slice of bread in a food processor, along with 2 tbsps of olive oil, sprinkle of basil, salt and pepper. Judge the quantity of seasoning by your taste buds. Process everything together until you get small bread crumbs. Set aside in bowl

Then, put the Raw chicken and prawns in processor, along with 1 garlic clove, salt and pepper. Process until you get a smooth consistency. (Using only chicken will work too, although I find using prawns makes it less dry when cooked!)

Beat the egg in a small bowl. (This allows the bread to stick to the meat)

Use a spoon to get desired amount of your processed meat. Dip in egg mix. Shape desired look of meat and place into the bowl of breadcrumbs. Place on a baking tray.

Place in oven for 20 minutes.

Breadcrumbs should look golden brown!


Hope You enjoy!

Ling X


Why I ‘flexible diet’ – ‘Controlled but cheeky diet’

If it fits your macros Programme (flexible dieting)

What are Macros ?

Macronutrients (Macros) are what are found in a persons’ intake of food. You can find these by looking at the nutritional label on your food packets. the 3 key macros you look for in the nutrition is the Grams in CARBOHYDRATES (carbs), PROTEIN and FATS.

Within this diet, you are given a certain amount macros, depending on your body composition and what your aims are. For example, I am currently on 103 carbs, 42 Fats and 123 protein (1240 calories)

If you really need help on finding your macros, you can try apps like myfitnesspal, or the nutritionist. (what I am using now)

Why I Flexible diet?

If you have read before on my page ‘my life of crazy diets,’ I’ve tried Quite a few diets, and none of them worked for me, partially because I love my food. Flexible dieting basically gives you the means to eat anything as long as it ‘fits your macros.’ for example, 2 brownie bites from Sainsburys, is 20 carbs, 8 fat. At the end of the day I had macros left so I treated myself to brownies. it’s what I call a ‘controlled but cheeky diet’

Indeed I say it allows you to eat anything you wish, but it does make itself healthy too, as you are subjected to a certain amount of macros,  you want to find the healthier options of each different type foods, like instead of white bread, you go for brown bread, its less fat. you want to be resourceful and fill your macros with more filling foods.

Some examples of the meals I have.


Small high fiber Irwins brown toast with strawberry jam

Egg omelete

5F, 33C and 22P


Lamb, roasted potato, brocolli and cherry tomatoes

41C, 28F, 64P


Lamb Stirfry, with onions and peppers

5C, 20F, 50P


Pasta with Dolmio stir in sauce and lamb with                                                                     cheese

60C, 21F, 52P


Ormo muffic with cream cheese and smoked salmon

Rye bread with pate

37C, 14F, 58P

P.s I love lamb, but its quite high in the fats, so what I do is eat foods with low fats and fill my dinner up with the lamb.

Ling x


Obese : A year to save my life

Obese : A year to save my life, is a programme of people with eating disorders or extremely over weight to turn their lives back round and get their life back on track.

I have been watching this all afternoon, non stop. It truly is inspirational to see these people work extremely hard to help them get back on track with their bodies and health. It’s amazing to see the journey these people go through. It just makes me go ‘WOW’ watching them at the end result.

one story actually talked about how they refused to gym or live a healthier life because they were scared on what people would think about them. Its made me think back to the times when I’m in the gym, and I would see someone on the treadmill, working extremely hard, who was overweight. I would ALWAYs overhear at least  one person who would laugh at them, it disgusts me on how people do this. it doesn’t benefit you at the gym to laugh or ridicule them. Don’t be that person please.

To everyone who’s trying to overcome your weight no matter how big or small you are, don’t let people bring you down with their criticisms. Work hard for your success, that end result will be unbelievably rewarding no matter what size you are.

Chris Powell, you are one amazing man to help transform these people, giving them a chance to live a healthier life. It’s wonderful, it inspires me to hopefully one day help transform others and let them lead a healthier lifestyle.



Ling x


REFEED : Naughty but disciplined

Refeed time!

This time round I bumped my carbs up a bit more because my general intake of carbs throughout the week increased also.

I was naughty today with a few treats but still disciplined, I mean, it’s a diet but still gotta enjoy life. Usually I wouldn’t be as disciplined, although I don’t want to risk. I desperately want to reach my end goal soon! I’ve postponed it long enough.


Total : 1381  – 190C – 43F – 61P

Still to have a protein shake to make it 80P, make sure my developing muscles are getting its food. Also fit an apple in too.

I got cheeky with Marks & Spencer’s cookie, I just had to eat it, but I was disciplined and only had half! (it was hard not to finish the other half off)

My guilty pleasure….. What’s your’s ?

Here’s some pictures of my food today. (You see what I mean about Disciplined? This doesn’t happen often.)


Excited to see more weight drop soon!

Ling x


Abs, Abs, Abs every (other) day

Abs and Arms done today !

I’m going to be very honest but half of the exercises I do, I don’t even know the names for them! So what i’ll do is give the small video clips of them.

2015-03-13_19-22-16_754Ab crunches with weights.

3 sets of 20

love these! They make crunches easier! I always feel like I’m doing my crunches wrong but using the weight to make me slide up sets me to do the exercise with ease and no strain on my neck.


Ab twists

3 sets till failure

These work the side obliques. raise the legs 45 degrees up, and move the weight side to side. Make sure to face the front and don’t move the body with your arms!


Leg raises

3 sets till failure

Usually normal leg raises help the lower abdominal muscles but lifting them, increasing the range of movement increases the workout, working into the upper abdominal.

ABs then ARMs

I’ll update on arms next week as I did them vaguely today.

Stairmaster (cardio HIIT)

5 minute warm up

45 seconds level 20, 95 seconds level 2  (13 sets)

Just worked 3 exercises on abs today as I wanted a quick session.