Evening Groups

I'd like to start 3 evening groups using the same fat-burning system i have used with the girls in the mornings.

Group 1 1700 - 1730
Group 2 1730 - 1800
Group 3 1800 - 1830 (only 1 place left!)

The morning groups have been extremely successful.
EVERY girl in the morning groups have seen fantastic results in just 4 weeks. One girl lost 6kg's, another 4.2kg's, two had lost 3kg's, while others lost between 2 and 3kg's....that's like losing a dress size!! in only 4 weeks,it really does work.

The system is quite simple. Come to me everyday between monday and friday and work as hard as you possibly can for 30 minutes.
Add 15 minutes of brennsla after the workouts on your own, and follow my Diet plan. If you do all this the kilo's will simply melt away.

It's tried and tested, and will work for beginners as well as experienced exerciser's.

So are you in?

One word of warning! You may have to buy smaller clothes after 4 weeks :)

Any of you who are interested may call me anytime on : 8456701
or email me at: james@hress.is

Tuesday PHASE 2

Tuesdays workout was.


10 rounds of:
Jumping pull ups x 12
burpees x 12
then:Run 800m

OR......
10 rounds of:
Frog hopp x 12
Body row x 12

then:

Run 400 m

Group 1 kl 0545.


Árdís -17:20
Guðrún -20:00

Subbed Frog hopp + Body Row
Eva - 22:12
Solveig - 19:00

Group 2 kl 0615.

Hrefna (As Rx'd)- 2o:44

Subbed Frog hopp and body row
Lilja - 19:50
Carolina - 20:49
Halldora

Group 3 kl. 0645.
Inga (injury) subbed 12 x 10kg thrusters 12 x GHSit up
Johann
Stefan

Monday PHASE 2

Todays workout was:
5 rounds of:
20 x Deadlift
20 x Dips
20 x row (10 on each hand)
20 x Sit-ups

Then.... 4 x 400m run Or 4 x 300m

EVERYBODY INCREASES WEIGHT FROM THE FIRST WEEK

Group 1 kl 0545.

Árdís (16kg)
Guðrún (12kg)
Eva (12kg)
Solveig (10kg)


Group 2 kl0615.

Hrefna (16kg)
Lilja (12g)
Carolina (12g)

Group 3 kl. 0645.

Halldora (sick)
Inga 16kg
Stefan 14kg
Johann 30kg



Group 4 kl. 1800

Berglind (4kg)
Dagny (12+14kg)
Ragneiður (4kg)

Fridays Workout

Row 1 min (as fast as possible)
20 Hanging leg raises
20 sit-ups
10 Machine Squats

Then...

Split squat x 8/8
Lying Tricep Press x 8
Pull over (in bridge) x 8
Bicycle crunch x 40

Árdís 14kg
Guðrún 12kg
Solveig 10kg
Eva 10kg

Hrefna 14kg
Lilja 10 kg
Carolin 10kg
Linda 10kg

Johann 20/24kg
Inga 14kg
Stefán 12kg
Halldora (sick)

Thursdays Workout

Wednesday's workout

10 rounds of.
Dauðalyfta (DL) x10 Armbeygjur x 10
then......

Run 1km


Group 1 0545

Árdís 40kgDL +5:36 hlaup
Guðrún 30kgDL + 2km hjola
Sloveig ..................................
Eva 25kgDL + 4:00 hlaup (500m)


Group 2 0615
Hrefna 40kgDL + 6:09Hlaup
Linda 30kgDL+ hlaup
Carolina 25kgDL + hlaup
Lilja 25kgDL + hlaup


Group 3 0645
Johann 80kgDL + 4:30 hlaup
Halldora 30kgDL + Hlaup

Group 4 0715

Inga 52kgDL + 6:00 hlaup
Stefán 30kgDL

Tuesdays workout

Tuedays workout was.

10 rounds for time of.

Sveifla með lóði x 5/5 (5 on left 5 on right)
Squat and press x 5/5 (hnébeygjur og axlapressa)
Renegade push ups x 10 (armbeygjur or róður)
Frog hop x10 (froskahopp)
Barbell row x 10 (Ródur með stöng)

Group 1 0545
Árdís 19.57 12kg 6kg 7kg 20kg
Guðrún 19.30
Solveig 20.30
Eva .........

Group 2 0615
Hrefna 17.30
Linda 28.59
Carolina 28.32
Lilja 28.00

Group 3 0645
Johann 24.32
Halldora 21.52
Ása ...........

Group 4 0715
Inga 30.50 (but she went heavy. Hard work)
Stefán