Tag Archives: Ups

Sep200911

james

0

Killer Time Saving Workout

Ok straight into it today with another quick, challenging workout. This workout is designed to tick off the boxes of strength, fitness and fat loss. And sitting here writing it up , I’m not sure which is harder, doing the workout or general moving for the next two days!

Set up a barbell for deadlifts and a kettlebell for swings. I used 100kgs and 30kgs respectively. In between these two exercises you will do pushups. Choose a level, easier or harder, for the pushups depending on your strength.
After you have warmed up you will do the three exercises in a circuit. First round do 20 reps, second round do 15 reps and third round do 10 reps (that’s of each exercise). Rest ad much as you need to but as little as possible throughout.
Remember if you aren’t questioning why you are doing this at some stage, then chances are you aren’t working hard enough.
After you have done all three rounds, take s few minutes to gather your breath and you breath.
Next move onto the chin up bar armed with a stopwatch. All you want to do here is start the timer and do one chin up. When the timer gets to one minute, you want to do two chin ups. Continue adding one chin up per minute until you can no longer keep up. This may seem easy to begin with but it will catch up to you quick enough. I managed to get up to eight reps before calling it quits.
That’s it. Roughly 30 minutes in length but one supreme workout the did have me questioning why I was doing it!!
Let me know how you go.

Sep200903

james

0

Time Saving Super Workout

There are all sorts of names floating about for this type of workouts (complexes, circtuis, Cross Fit Style) but all that matters is that this is one half hour of strength, conditioning and pain that will get you in shape quick!

This workout is a modified version of the Beastly Circuit from Ashley Jones who is the Strength and Conditioning coach with the rugby team, the Crusaders.

Take one barbell (I have done it with 30kgs and 35kgs total weight, trust me, that’s plenty!) and perform the following exercises for six repetitions each before moving onto the next exercise in the series.

1. Deadlift
2. Power Clean
3. Front Squat
4. Push Press
5. High Pull
6. Bent Over Row
7. Romaniam Deadlift

So that’s 42 reps without any rest. Be sure to use a weight that you can lift on your weakest exercise of the series. You might find that your grip struggles at some stage, push through the pain but not if it compromises your safety.

Once you have done your 42 reps, jump on a stationary bike and go as hard as you can stomach for two minutes.

That’s one of six rounds. it should take between 20-25 minutes to complete all six rounds and that’s when the real ‘fun’ begins!

To finish you need to do one round, yes only one (how generous of me!!) of the following:

1. Chin Ups – Max Reps
2. Dips – Max Reps
3. Step Ups – 20 Each Leg
4. Body Row – Max Reps
5. Hindu Pushups – Max Reps
6. Jump Squats – 20 Reps
7. Pushups – Max Reps
8. Static Lunges – 20 Reps Each leg

You are now officially done! Total time should be 30 minutes or just under. If you aren’t questioning why the hell you are doing this workout from about the five minute mark onwards, then you need to lift the intensity.
You should be cursing my name by the time you hit the final stage, and you should be as happy as Larry once you are finished!

Once it’s all over you will have completed one of the toughest workouts I’ve tried and you’ll also be closer to your strength, fitness and fat loss goals.

Aug200926

james

0

Push Up Variations for a Killer Upper Body Workout

How many push ups have you done in your time?
Chances are it is in the hundreds if not the thousands.
Even if you can’t do a whole heap of them, they are a staple ingredient in most workouts (or at least should be).
But there comes a time when enough is enough.
There’s only so many pushups you can do before you get bored and want to move on.
Check out the video below for some simple (not easy!) variations on the good old pushup and try them out in your next workout.

Jul200909

james

3

Full Body Blitz

Check out this new workout I have used with some of my clients this week.

Last week I was talking about how getting stronger can make your fat loss efforts more productive. This workout will cement that idea in your psyche. The more you can lift through this workout, the more calories you will be burning (during and after the workout) and the closer you will be getting to achieving the body of your dreams.

It starts off with a Crossfit inspired combo. Here you want to use a weight that is challenging (question why you’re doing it challenging!) and rest as little as possible. Check your time on the stopwatch and try to beat it next time.
Then we move on to three mini circuits working the whole body. Keep the rest short and intensity high.
A1) Clean + Press
A2) Dumbell or Kettlebell Swing
21 reps, 15 reps, 9 reps for time (Rest as little as possible)

B1) Front Squat
B2) Push Up Rotation
4 sets of 10 reps with 60 seconds rest (ie B1, B2 rest 60, B1, B2, rest…)

C1) Romanian Deadlift
C2) Swiss Ball Jack Knife
3 sets of 15 reps with 60 seconds rest

D1) Bulgarian Split Squat
D2) Chin ups (or pulldowns)
4 sets of 8-12 reps with 60 seconds rest

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