It starts with fitness
It starts with fitness
I am not one who like to spend too much time stretching, but I do have a short routine which I aim to do two or three times a week. This, together with dynamic warm-ups and functional resistance training, has kept me injury free for many years. But every so often, even though you …
“Start the year with goals, start the week with a plan, start the day with drive.” “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek” – Mario Andretti. Here …
This three-day hypotrophy workout is designed to make you look as good as you perform. Who is this for? It is for those of us who wants to look good, but not at the cost of losing athletic ability. If you have been training long enough, you’d know that looking fit and being fit, is …
Here is your program for this week. Watch out for day 3! It is tough but like all my programs you will get through it and afterwards feel amazing and super pumped because you did it!! You will be proud that you got through it, which is good for your confidence and just what you …
All you need is a plan. And I am here to provide that for you….. Every week I will prepare 3 x training programs which you can do at home, outdoors or at the gym. Please note this is for intermediate and advanced fitness levels. If you are starting with your fitness journey and would …
Today is a rest day. Rest means to stay busy with activities that does not strain your muscles or fatigue you unnecessary. Don’t just sit or lie around the whole day. Move frequently. Do light stretches. Just stand up and move your body. Sitting makes us old and weak. Workout: Walk 1 mile. Yes, walk. …
Day 3 Warm-up: Jog 400m. No space, do day 2 warm-up. Workout: Run 1 mile hard. RPE 8. I no space: Jump rope 1o min or stationary bike hard pedal for 8 min. RPE 8 from start to finish. Push yourself close to VO2 max. Cool down: Walk 1 mile. Don’t jog, walk! It takes …
Day 1 Warm-up 10 x squats 8x reverse lunges each leg 25 x jumping jacks 25 x butt-kicks Repeat 1 more time. Workout: 21 Burpees Run 200m or if no space jump rope/stationary bike for 2 min at RPE 8 15 Burpees Run 200m or if no space jump rope/stationary bike for 2 min at …
Day 1 Warm-up 10 x squats 8x reverse lunges each leg 25 x jumping jacks 25 x butt-kicks Repeat 1 more time. Workout: 20 squats Sprint 200m or if no space sprint in place for 30 sec Repeat for a total of 5 rounds Cool down: Walk 1 mile or 1.6km. No space, do jump rope/pretend …
Workout finisher #2 This is workout finisher #2 from my complete list of workout finishers 3 Min Power AMRAP Squat clean and press for 3 minutes without any rest. See how many rounds you can complete. Suggested weight: Beginner: Dumbbells: 5-12 kg Intermediate: Barbell- Male: 35 kg – 55 kg. Female- 16 kg – 25 …
Simple movements with lots of benefits: Plyometrics refers to “jump training” and includes dynamic movements, not just up and down but also side to side and twisting back and forth. Plyometric movements are designed to improve coordination as well as strength and speed. These exercises are the perfect combination of stability, mobility, strength, power and …
Burpee Variations to mix up your training There is only one move that is king of the body weight exercises. Only one that leaves no major muscle group untouched. As a trainer it is my favorite exercise to turn any workout into a great, come back for more kind of workout. That is the …
How much functional training are you doing? Functional training got its beginning in the physical rehabilitation field and was created by physical therapists to improve patient recovery after injury or disability. Specific exercises were developed to help patient regain function and return to activities of daily living. Form this start, functional training has been embraced …
3 Minute Full body conditioning AMRAP (as many rounds as possible) Finisher #1 Set a timer for 3 min and do as many rounds as possible. 5 x burpees 10 x mountain climbers (each leg) 5 x squat jumps A Finisher is an intense exercise or series of exercises performed at the end of …