Mar
29
2009
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
1 comment | tags: 20 Bucks, 30 Minutes, 60 Seconds, Body Row, Burning Fight, Comers, Dumbell, Eight Times, fat burning, Four Minutes, Mountain Climber, Principle, Suprise, Swing, Timer, workout, Workouts | posted in Workouts
Feb
15
2009
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
no comments | tags: Athlete, Australia, Bench Press, Biceps, challenge, Chins, fat burning, Minute Rest, Total Body Workout, Total Workout, Training Partner, Tv Show, workout, Workouts | posted in Training
Feb
11
2009
Looking for a way to spice up your fat loss workouts? Then try this workout on for size!
It’s a full body, fat burning, metabolic blast that will have you shaped up in no time.
Because of the intensity of this workout, you only want to do it twice per week.
Warm Up
Start with some mobility drills (such as leg swings, arm swings etc) and a few minutes of foam rolling. This is the time to target your tight areas and get them loose for the upcoming workout.
Integrated Core Exercises
Chose from mountain climbers, cross body climbers, prone cross toe taps or your favourite TRX core exercise.
2 sets x 120 seconds with 120 seconds rest
followed by
1 set x 60 seconds
The Workout
A1: Chin Up – 8 reps
A2: Static Lunge – 20 reps
Rest 60 seconds and repeat two more times for a total of three sets.
B1: T Push Up – 8 each side
B2: Stability Ball or TRX Single Leg Curl – 12 reps each side
Rest 60 seconds and repeat two more times for a total of three sets.
C1: Inverted (Bar or TRX) Body Row – Maximum reps possible
C2: Overhead Squat – 15 reps
Rest 60 seconds and repeat two more times for a total of three sets.
D1: Upright Row – 12 reps
D2: Lying Hip raise – 20 reps each side
Rest 60 seconds and repeat two more times for a total of three sets.
Integrated Core Exercises (yes we do them again!)
Chose from mountain climbers, cross body climbers, prone cross toe taps or your favourite TRX core exercise.
2 sets x 120 seconds with 120 seconds rest
Ouch! That’s going to be a tough one.
If you have any questions about the workout just leave a comment below.
Have Fun!!
no comments | tags: A1, A2, abs, B1, B2, Blast, Body Fat, Body Row, challenge, Circuits, Core Exercises, D1, D2, fat burning, Few Minutes, Foam Core, intensity, Leg Swings, Max 2, Minute Rest, Mountain Climbers, Ouch, Stability Ball, Static Lunge, Taps, Tight Areas, Upright Row, workout, Workouts | posted in Hobart Personal Training, Training, Workouts
