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

Mondays workout

James away.

Fridays workout

Strength Day.

5 rounds of

Bench Press (Bekk Pressa með handlódum) x10
Lat Pull-down (Niðurtog) x10
Kettlebell swing (sveifla med lóði) x30
Hanging Leg lifts x30
Deadwalk (dauðaganga) 30 steps

Group 1 0545
Bekk press Niðurtog Sveifla Leg raise Dauðaganga
Árdís 14kg 90lbs 12kg x30 x30
Guðrún 10kg 75lbs 8kg x30 x30
Solveig 6kg 60lbs 8kg x30 x30
Eva 6kg 60lbs 8kg x30 x30


Group 2 0615
Hrefna 14kg 90lbs 12kg x30 x30
Linda 10kg 75lbs 8kg x30 x30
Carolina 6kg 60lbs 8kg x30 x30
Lilja 6kg 60lbs 8kg x30 x30


Group 3 0645
Johann 27kg 135lbs 12kg x30 x30
Halldora 12kg 90lbs 8kg x30 x30
Ása 12kg 110lbs 12kg x30 x30
Inga 14kg 90lbs

Thursdays workout

5 rounds, for time, of:

Run 400 m
15 Sumo/Deadlift/Highpull (SDLHP)
15 Thrusters

Women 20 kg BAR (except Ardis :) she had 25 to begin with)
Men 30kg BAR

Group 1 0545

Árdis 22:43 As Rx'd
Guðrún 22:27 As rx'd
Solveig 20:24 (subbed 12kg SDLHP + 10kg Thruster)
Eva (Sick)

Group 2 0615

Hrefna 24:04 As rx'd

Linda 29:14 (subbed 12kg SDLHP + 10kg Thruster)
Carolina (Sick) (subbed 12kg SDLHP + 10kg Thruster)
Lilja 28:19 (subbed 12kg SDLHP + 10kg Thruster)

Group 3 0615

Halldora (sick)
Brynja (sick)
Johann 24:40 As Rx'd
Inga (Sick)

(James 19:40 As rx'd)

Group 4

Dagny
Berglind

Wednesday workout

As many rounds possible in 20 minutes of:

5 body rows
10 Push-up
15 Squats

Group 1 0545

Árdis 23 rounds 1 As rx´d
Guðrún 23 rounds As rx´d

Solveig 10 rounds (subbed 12kg DB Squat x10, 10kg Incline bench x 10, sit ups x 10 )
Eva 10 rounds

Group 2 0615

Hrefna 21 rounds As rx´d

Linda 12 rounds (subbed 12kg DB Squat x10, 10kg Incline bench x 10, sit ups x 10 )
Carolina 12 rounds
Lilja 12 rounds

Group 3 0615

Halldora 17 rounds (subbed 12kg DB Squat x10, 10kg Incline bench x 10, sit ups x 10 )
Brynja (Sick)
Johann 25 rounds As rx´d
Inga 18 rounds As rx´d

James 21 rounds (with kipping pull-ups)

Group 4 1800

10 1 leg squats, 10 Lat Pull downs, 10 shoulde press

Dagny 10 rounds
Berglind 9 rounds

Tuesdays workout

Tuesdays workout was.

10 rounds of:
Jumping pull ups x 12
burpees x 12

then:

Run 800m

OR........

Run 400m

then:

10 rounds of:
Air squats x 12
Body row x 12

then:

Run 400 m



Group 1 kl 0545.
As Rx'd
Árdís -17:20
Guðrún -20:00

Subbed Air squats + Body Row
Eva - 22:12
Solveig - 19:00

Group 2 kl 0615.
Hrefna (As Rx'd)- 2o:44

Subbed Air squats and body row
Lilja - 19:50
Carolina - 20:49

Group 3 kl. 0645.
Halldora subbed air squats + body row - 21:01
Johann (As Rx'd) -24:33
Brynja (sick)
Ása (away)

Group 4 kl. 1800

Berglind -(Subbed Airsquat + push up for burpee.) - 18:30

Dagny (No run) - 22:13


Note, As rx'd means that the workout was done exactly as was prescribed.

Subbed means that the exercise needed to be changed for different fitness abilities.

Six Hundred

The '600' Rule

Never heard of it before? Don't worry, neither have most fitness instructors either which is a shame because, if they did, they'd be helping you to get your results much faster than you've been getting them!

The 600 rule is simple to understand:

There are 600 muscles in the human body...

Muscles burn calories in order to work...

If you work all six hundred muscles in every workout and even in every exercise, you'll burn far more calories and lose far more fat...

It has begun

Todays workout was:

5 rounds of:

20 x Deadlift
40 x Dips
20 x row (10 on each hand)
20 x Crunches

Group 1 kl 0545.

Árdís (14kg) -14:59
Guðrún (10kg) -14:45
Eva (10kg) -23:00
Solveig (10kg) -23:00

Group 2 kl 0615.

Hrefna (14kg) - 18:15
Lilja (10kg) - 22:35
Carolina (10kg) - 23:46

Group 3 kl. 0645.

Halldora (12kg) - 19:18
Inga (in London)
Brynja (Sick)
Ása (begins wednesday)

Group 4 kl. 1800
Berglind (12+14kg) - 19:39
Dagny (12+14kg) - 17:03


Todays workout was designed to target all the major muscles in the body, the biggest muscles which burn the most calories.
This will cause what we call an "afterburn affect", meaning that the body will continue to burn calories hours after the workout.

The workout was however shorter than usual to allow time for weighing and measuring.

It will get harder.....you will get stronger.

Tuesdays Workout

Run 400 metres

then

10 rounds of:

12 Jumping Pull-ups
12 Burpees

Group 3
Inga 19:35
Brynja 19:07

Mondays Workout

Monday 11.08.08

20 -20
A 400 rep total body calorie blaster.

Dead-lift x 20
Dips x 20
Row x20 (10 on each arm)
GHSU x20 (GluteHam Sit ups)

Inga Ósk 23:15 (using 16kg Dumbbells and 55kg assist in dip machine.)

Do you want the best results in only 30 min. per day?

Hello everybody.

I have recently arrived back home to Iceland after an amazing vacation. I've been having a lot of fun while I was away, enjoying fabulous weather, meeting old friends, partying and a lot of relaxing. I've also been working on how I'm going to be helping people to achieve their fitness goals this winter and I think I've come up with a great new system.

I noticed while training the 30+ clients that I had this winter/spring season that a lot of them ran out of steam towards the end of the 1 hour session. They became so exhausted after only 30 minutes with me, that the remaining 30 minutes were a bit of a waste of time.

When I'm working out, I very seldom workout for more than 30 minutes. I get to the gym and go at it 100%. My average workout time this winter was 24 minutes. I know this because I timed all of my own workouts. In fact I once did a workout that took only 3 minutes and 54 seconds, but I'll tell you what, I felt that workout for days afterwards.
With these short sharp blasts, and a controlled diet I lowered my body fat mass down from 20% to 10% in 6 months. Now that's a lot of fat-almost 5kg's of pure jelly belly.
Whats more is that it saved me time, lots of time, and time is precious to everyone.

So I want to train my clients the way I train myself.
I want my clients to succeed. I want them to succeed because I want a good reputation as a trainer that delivers the results. That's my goal this winter.

Here below is a basic outline of how it will work.

1. Training will be for 30 minutes only.
2. Training will be every weekday (Monday to Friday)
3. There will be 3 main groups, first group trains from 05:45 to 06:15, second group from 06:15 to 06:45 and the third group from 06:45 to 07:15
4. There will be no more than 4 people in each of the 3 groups.
5. The price will be 20,000kr per month.

I have to say now though that I went into HRESS today for the first time in 3 months, and I have already taken one booking at 05:45 and another at 06:45.
I'm going to be strict on the 4 people per group, so if you want in you'll have to be quick.

If there is enough demand I may also start 2 evening groups and a later morning group, but this has not yet been decided.

The training sessions will of course be hard. Very hard, I want to see everybody give it 100% and I won't take any less. I will however make the time as fun as can be :)
All training sessions will be logged and the time taken recorded. This way when the workout is repeated in later weeks there will be a goal to beat. You will see your results in black and white.

For those who are really wanting to get the fat off there will also be a nutrition/eating plan called "The Elimination Diet". If followed 100% for the first 4 weeks I can be sure to say that most people will lose a clothing size!
It involves taking away all the bad stuff from your diet, holding out for 4 weeks without bad stuff, then gradually bringing some of it back.

Well guys that all I have to say here.
I can be found from time to time in HRESS, or you can call me or email me if this is something that interests you.
Below are my contact details.

Sími 8456701
email james@hress.is