Tag Archives: fat burning

Mar200929

james

1

30 Minute Fat Burning Suprise

chiseled_abs
If you are short for time this workout is going to just for you. It’s only brief but it will challenge all comers. The suprise, well that is in the simplicicity and effectiveness. When you are doing one of my workouts don’t confuse simple with easy! This workout is based on the highly effective Tabata principle which gives you 20 seconds of work followed by 10 seconds of rest. Do this eight times for a total of four minutes and you have completed one ’round’.
This fat burning fight is scheduled for six rounds.

The easiest way to time these workouts is to buy a Gymboss timer. It’s probably the best 20 bucks you could spend on a training aid.

Round One

a: Dumbell Swing

b: Mountain Climber

Rest 60 seconds

Round Two

a: Step Up (alternate lead leg with pushups)

b: Push up

Rest 60 seconds

Round Three

Dumbell Push Press

Body Row or Bent over Dumbell Row

Rest 60 seconds

Head back to the top and repeat for rounds four to six.

Total time 30 minutes. Go the distance and you will really be the winner.

Give it a go and let me know how it goes!

James

Feb200915

james

0

Simple, effective total body workout

greatest

My training isn’t completely goal driven at the moment, so I have been trying a few different workouts and techniques.

Today’s session was inspired somewhat from the TV show ‘Greatest Athlete Australia‘.

Bench Press @ 75% body weight: Max reps x 2. 2 minutes rest between sets.

Chins: 1,2,3,4,5,4,3,2,1 rest 2 minutes then 5 x 2. (Great with a training partner, go alternatley with no rest)

Pec Deck: Just to give the back and biceps a rest. 2 sets of 8

Chest Supported Seated Row @ 75% body weight: Max reps x 2. 2 minutes rest between sets.

Walking lunges: 3 x 15 each side with 1 minute rest.

Stretch and roll to finish. Should only take around 30-35 minutes to complete.

Get to it,

James

Feb200911

james

0

Metabolic Abs Challenge

absLooking for a way to spice up your workouts? Try this on for size.

Its a full body metabolic blast that will have you shaped up in no time.

Warm Up
Mobility Drills and Foam Rolling

Integrated Core Exercises 2 x 2 mins, 1 x 1 minute. Rest 1:1

A1: Chin Up 4 x 6
A2: Static Lunge 3 x 20

B1: T Push Up 3 x 8 each side
B2: SB Single Leg Curl 3 x 10+  each side

C1: Inverted Body Row 3 x Max (-2 first two sets, max last set)
C2: Overhead Squat 3 x 15

D1: Upright Row 3 x 12
D2: Lying Hip raise 3 x 20 each side

Integrated Core Exercises 2 x 2 mins, 1 x 1 minute. Rest 1:1

Rest 60 seconds between supersets. No more than 2 minutes between circuits.

Any questions about the workout? Leave a comment. And as always, Have Fun

James