Train like Pallesen – The full customized workout program (Day 1)
I first met Julie a few years back, when she started attending some of my Cardio Core classes at Senses. We soon became really good friends and have enjoyed countless coffees and a few travels together;) Next time I’ll see her will be when we meet up in New York in the middle of September. This is the latest workout program I gave her before she left DK.
Julie?s shape has accelerated over the past years, and we ended up competing whenever we had the chance in classes or when working out together. Due to my knee injury, we can easily pass the throne to her, for now!
She lives a busy life with a lot of traveling, one of the number one reasons for people to get out of shape! Julie didn?t want that to happen, so I started making workout programs for her to use, when out of the country. This is individually made for her and her shape, strengths and weakness, but might give you some inspiration for your own workouts.
This actually her 4th program, you can see the first 3 on her blog This Way by Pallesen.
IMPORTANT: Start at your own level and listen to your body. This is customized for Pallesen, but feel free to try it out;)!
Day one focuses on interval training and a lot of different exercises. You definitely won’t get bored. It’s important to take your time with the exercises between the running, and do them properly. Pallesen wanted to focus a lot on her core and glutes;)
|10 minute jog (your own pace, incline if you want)|
|Round 1: (Repeat the 2 exercises 3 times)|
|1) Mountain Jumps (x10)|
|2) Slow mountainclimbers (x20)|
|Run 800 m (your own fast pace) before moving on to round 2|
|Round 2: (Repeat the 2 exercises 3 times)|
|1) Deadlift with 20kg kettlebell (x12)|
|2) Box Jumps (x10)|
|Run 600 m (increase pace) before moving on to round 3|
|Round 3: (Repeat the 2 exercises 3 times)|
|1) Shoulder blade push ups (x10)|
|2) Side plank (30 sec. Both sides)|
|Run 400 m (increase pace) before moving on to round 4|
|Round 4: (Repeat the 2 exercises 3 times)|
|1) SCC ABS / the ones we do with the leg straight and the other bend over the knee (x10 each side) (do your own if this sounds ridiculous)|
|2) Back extensions (x30)|
|Run 200 m (sprint) before moving on to round 5|
|Round 5: (Repeat the 3 exercises 3 times)|
|1) Single leg deadlift 12kg kettlebell in hand (x10 each leg)|
|2) Glute Kickbacks / bend leg (x20 each leg )|
|3) Glute Kickbacks / straight leg (x20 each leg )|
|Stretching and foam roller (Chest openers with foam roller*)|
*Google if necessary
Pallesen combines her workout with yoga, boxing, surfing and whatever she’s able to do on her adventuress travels around the world. And she eats a healthy and balanced diet;)
Look here for day 2 and day 3, and stay tuned for new workout routines;) #simplyfit