I’m interrupting Workout Wednesday to bring you a smashing review of a Sunday Sesh at Shredded Strength Institute (SSI). And it’s not those kind of Sunday Sesh’s either.
My dear friend Jodie Ann (personal trainer and strength coach in training with SSI) roped me into going to this 8am class. She told me that I wouldn’t regret it. And I didn’t either. I left the class feeling energetic and happy… love those endorphins that get going when you do a great workout! 😀
These Sunday sessions go for approximately 60 minutes and you complete a number of sets of circuits in a certain time frame. This session was pretty much high intensity interval training (HIIT) using weights, gym equipment/machines and push/pulling movements and some body weight movements.
What we did (what I remember of it)
Started with warm up of 10 burpees, mountain climbers and bicycle crunches x 3 sets.
Then we moved onto the circuits below.
- Circuit 1 – Glutes & Hamstrings (back extensions, lying leg curls)
- Circuit 2 – Quads (leg extension, squats, prowler)
- Circuit 3 – Back (rope climber, lat pulldowns)
- Circuit 4 – Abs (knee to elbow bicycle crunches, jack knives, russian twist)
- Circuit 5 – Shoulders (lateral arm raises, shoulder press, bus driver)
- Circuit 6 – Deadlifts (with resistance bands), squat with shoulder press, kettlebell swings
The above was actually the first half. Each circuit had three exercises. Groups of 3 and we did all three exercises at 45 seconds each. Followed by the speed round, where we performed each exercise for 3o seconds each, but at a faster pace. Then we moved onto the next circuit and repeat.
- Circuit 7 – Abs (decline sit ups, ab roller or plank, bosu ball sit up)
- Circuit 8 – Prowler runs (this is what a prowler looks like)
- Circuit 9 – Chest (bench, incline bench, push ups)
- Circuit 10 – Rower, arm rower (?) and stair climber
- Circuit 11 – Arms (inverted row, cable bicep curl, kneeling tricep pull downs)
We were running short on time, so the second half (above) – each circuit had three exercises, each exercise was performed for 30 seconds. Then we moved onto the next circuit.
Please note… don’t eat breakfast before HIIT/Strength Work. Unless you are conditioned to it. Otherwise, you will yack or at least feel like your breakfast is in your throat.
Training fasted is actually beneficial (but more on that in a future blog post). Both Jodie and I didn’t have breakfast or a coffee (probably just as well we didn’t) but if you want to read up on why training in fasted state can be beneficial, I have added some links in the past couple of sentences 🙂
4 Reasons to check out the Sunday Sesh at Shredded Strength Institute
 Challenge yourself
 If you currently have a fitness regime, this is a great way to test out how fit you are!
 Great way to get some ideas for your existing fitness regime
 If you are looking to lose weight, this is a great workout (but it’s only once a week, so you’ll need to do other workouts besides this)
I really highly recommend checking this group HIIT session out. If you are member of SSI, it is $15 and non-members pay $30.
Check it out and let me know how you go…