WELL BEING


Rather than be a slave of trendy diets and 'the next' fitness fad, Maria has grounded her mental, physical and spiritual strengths in proven pillars of wellbeing.

Maria's foundation of inner strength and appreciation for all she has is renewed by being a constant student of yoga and meditation.

As mother of three children, Maria stays in shape by following two age old practices; running and the lifting of heavy weights.

A member of Bahrain Road Runnners, and an avid advocate of Mark Rippentoe's 'Starting Strength', Maria keeps her figure solid following a wholesome vegetarian diet.


MY TRAINING PROGRAM

Hey guys! Sharing with you my recent training program. It's a mixture of free weights, kettle bells and cardio.

If you have any questions regarding your training program or a diet - please contact my coach Robert via email This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Training Objective:
Overall health, strength and endurance – focus on strength training.


Exercise mediums:
Cardio: running / jogging / skipping
Strength / Strength Endurance - barbells & rack / kettle-bells / bodyweight


Run Session 1: (intervals)
• Running: 5 min slow / warm up - 20 minutes main workout – 5 min warm down (stretching after at home).
• Running: 1 min fast / 1 min slow – repeat ten times.

Run Session 2: (steady state)
• Running: 5 min slow / warm up - 20 minutes steady – 5 min warm down (stretching after at home).


HIT / Strength Endurance Session:
5 min warm up - gentle jogging / dance movements.


Main body:
1. Kettle-bells two handed swings x 10
2. Plank – alternate leg-raise – 10 reps each leg
3. Kettle bells: Goblet Squat x 10
4. Hanging leg raises x 7
5. Walking lunges x 20 (10 each leg)
6. Donkey kick-backs x 10 each leg (add resistance band).


REPEAT 1-6 FIVE TIMES with 60 seconds rest.

https://youtu.be/RjnyMfZb00M

(This link shows excellent KB swing and goblet technique).


Strength I:
• Warm Up using movement of exercises to be performed (example: practice squat movement unloaded).
• Squats: warm up sets building up to working weight.
• 5 sets of 8 reps (using lighter weights) - slow on way down / fast up (4:1)
• Shoulder Press: warm up sets building up to working weight.
• 5 sets of 8 reps (using lighter weights)

Strength II:
• Warm Up using movement of exercises to be performed (e.g. deadlift without weight)
• Deadlifts: warm up sets building up gradually to working weight
• 5 sets of 8 reps (using 60% of current Starting Strength weights)
• Bench Press: warm up sets building up to working weight.
• 5 sets of 8 reps (using lighter weights)

MON TUES WED THUR FRI SAT SUN
RUN I STRENGTH I RUN II HIT RUN II STRENGTH II DAY OFF