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. …
5 Week Body Weight Workout- Day 3
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 …
5 Week Body Weight Workout- Day 2
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 …
5 Week Body Weight Fitness Program-Day 1
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
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 …
Do you need plyometrics exercises?
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
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 …
Functional workout
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 …
Full body conditioning finisher
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 …
Workout Finisher #101
Workout finishers are certainly not easy. Prepare yourself for a shock, it is designed to burn body fat by doing a lot of work in a short period of time. If you are brave enough to add them to your workouts, get ready for some serious results. Workout finishers are used when your body is …
Come back for more!
You had enough!! You can not face the person staring back at you in the mirror. You want to take action, Right there and then. You want to get fit and lean on the spot. You are changing your lifestyle as from now! But where do you start? You have all these questions racing through …
Workout of the week!
100 x Push ups, 200 x squats and 4km run. IF you are up for a challenge, and if you are looking for a high intensity workout you have come to the right place. You will absolutely love this workout (maybe not while you are doing it) but certainly when you are finished. I just …
Count every BLT!
Count every bite, Lick and Taste! It is easy to forget about crumbs, bites and nibbles when you are on a weightloss challenge. These invisible extras are so small you barely notice them, plus how many calories can possibly be in that little bite of cake or in that tiney smear or peanut butter? Add …
Challenge accepted!
If you are anything like me you will always accept a challenge when it comes your way. Last week a good friend of mine challenged me to do a “Barry’s Bootcamp” workout with him. My friend Nick is a member at a Gym I used to do personal and group fitness training. This is a …
What is your goal?
What plan did you bring to your last workout? If you are like most people, you do whatever exercises you already know. You might have a list of exercises you got from the internet. You probably don’t have a plan that tells you exactly what to do, when your next workout is, and how to …
Become the fittest person you know
“Become the fittest person you know” Train hard. And don’t stop until you become the fittest person you know. When was the last time that you thought about why you workout? Working out gives us more than a better body. It gives us a better life. Training builds more than lean muscle and fitness, it …
Dirty Thirty!! Workout of the week.
Dirty Thirty workout of the week. And this has nothing to do with your age. Do this workout to make you fitter and burn calories long after the workout. Remember Start strong and finish stronger! Warm up: 5-10 minutes of jogging or bicycle 30 x mountain climbers (each leg) 30 x DB swings …
When it is zero degrees outside…… Do this workout!
When it is zero degrees outside, this workout will have you warm in no time. I had to add a “HOT UP” because I was not warm after the warm up. The definition of a HOT UP is: to increase in intensity, pace, or excitement. Before we get to the workout I want to …
Recipe for sore shoulders: Jump rope + Mountain climbers + push ups!
Have you heard of a recipe for sore shoulders before? Ha, me neither! I made that up this morning after the workout. I wanted to give the workout a title like big cardio session with some shoulder work. and it was indeed a Massive cardio session with LOTS of shoulder work. My shoulders are still …
A workout fit for a queen…… NOT!
Today was Queens Birthday Holiday in Melbourne. I love Public Holidays, it only means one thing for me. Training!! I love the gym because it is so quiet, even driving to the gym is a breeze, no traffic. And not to mention the coffee afterwards! So no traffic + quiet gym + coffee = AWESOME …