Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

Here you go.

Five Workouts.

Two Timing Variations.

Ten Minutes.

No excuses.

No equipment, still no excuses.

Got a kettlebell, dumbell or skipping rope? Definitely no excuses.

A stopwatch, countdown timer or Gymboss timer would be handy. (If you have an iPhone you already have two out of the three and access to plenty more killer workout apps.)

If access to a timing device is holding you back from working out maybe you are reading the wrong website.

Do one at the end of your weight training, one if you are short for time, or multiples (take 2-3 minutes between circuits) if you have more time and energy!

NO EXCUSES!!!

No Equipment

30 seconds: Pushups

90 Seconds: Virtual Skipping

30 Seconds: Jump Squats

90 Seconds: Virtual Skipping

30 Seconds: T -Pushup Rotation

90 Seconds: Virtual Skipping

30 Seconds: Alternate Lunge Jumps

90 Seconds Virtual Skipping

30 Seconds: Cross Climber

90 Seconds: Virtual Skipping

KB – Skipping Rope

30 Seconds: 1 Arm Swing

90 Seconds: Virtual or Real Skipping

30: Seconds 1 Arm Swing

90 Seconds: Virtual or Real Skipping

30 Seconds: 1 Arm Overhead Squat

90 Seconds: Virtual or Real Skipping

30 Seconds: 1 Arm Overhead Squat

90 Seconds: Virtual or Real Skipping

30 Seconds: KB Goblet Squat

90 Seconds: Virtual or Real Skipping

Kettlebell Only

30 Seconds:  1 Arm Overhead Squat

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Overhead Squat

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Bent Over Row

90 Seconds: 2 Arm Swing

30 Seconds: 1 Arm Bent Over Row

90 Seconds: 2 Arm Swing

30 Seconds: Goblet Squat

90 Seconds: 2 Arm Swing

No Equipment

30 Seconds: Burpees

90 Seconds: Prone Brace

30 Seconds: Burpees

90 Seconds: Side Brace

30 Seconds: Burpees

90 Seconds: Side Brace

30 Seconds: Burpees

90 Seconds: Climber

30 Seconds: Burpees

90 Seconds: Prone Brace

Kettlebell Or Dumbell

60 Seconds: Goblet Squat

60 Seconds: Squat Hold

60 Seconds: Prone Cross Toe

60 Seconds: Climber

60 Seconds: Hip Raise

60 Seconds: Floor Touch

60 Seconds: Superman

60 Seconds: Banana

60 Seconds: Hip Raise

60 Seconds: Floor Touch

Always simple, never easy.

Get to it and take your fat burning workouts to the next level.

Let me know what you think, how you go and your favourite ‘finishing’ combos!

January has pretty much come and gone. Hopefully you are still on track with the goals (even resolutions) you made 30 or so days ago. These guys below know what they are talking about so I thought it’s only fair to share the wealth. Enjoy. (and be sure to add me as a friend on Facebook!)

Bob Garon Water gets past almost all headaches. Be sure to drink no less than half your bodyweight in ounces every day… above and beyond your workout hydration needs.

Alwyn Cosgrove New blog post up: 5% of the year is gone already! Are you on track with your 2010 goals?

Craig Ballantyne Take 5 minutes and plan out your weekend of activity and your meals. That way, things won’t start bad and go downhill from there. Then spend another 10 minutes planning out next week, identifying obstacles that might get in your way, and then write down 2 solutions for every obstacle. This will save you a lot of stress.

Donovan Owens I have a lady in one of my boot camps…she’s 76 years young…she’s had 2 total knee replacements…and she shows up 3 times a week. I’m sorry, what was your excuse again?

Bob Garon Calories are almost NEVER ur enemy… the enemy is ur added sugars, salts, processed grains, and pasteurized dairy. You rid those 4 Little White Devils out of ur life, replace them with many colors of a minimum of 4-6 fruits & 4-6 veggies every single day of ur life, and you’ll be uber healthy. True Story!

Let’s ring in the new year with some back to basics fat loss advice.

Fat loss is simple. Tell yourself this until you actually believe it.

You probably already know what you need to do and there is no need to be looking for the latest greatest method because the tried and tested basics work every time.

Here’s 20 quick tips to get you on track straight away. Feel free to leave some more in the comments section below as well. 

1. Eat more fish

2. Eat more eggs

3. Eat more cottage cheese

4. Eat more nuts

5. Eat more green vegetables

6. Eat more berries

7. Eat more fruit

8. Eat less CRAP -> Avoid these 26 Foods

9. Drink more tea -> Add your favourite tea to the list

10. Drink more water

11. Never add sugar to anything

12. Take your fish oil

13. Take a good multi vitamin

14. Train with intensity (high intensity that is, not low intensity!)

15. Train the whole body

16. Train your weaknesses more than you train your strengths

17. Master body weight exercises (See point 16)

18. Set a personal best every workout

19. Be consistent

20. Be consistent (No I didn’t get lazy, nor is that a typo. Be consistent dammit. Don’t be saying “I’m just getting back into it” once a month. Be saying “I haven’t missed a workout or messed up my eating this month”. Do everything on this list CONSISTENLY to make 2010 your best year ever.

Now tell me your top tips for this year, leave a comment below.

1. Prioritise your Health and Fitness

Every time you eat or drink you have an opportunity to do two things. You can either help yourself towards reaching your goals or you can make things harder by working against your goals. If you are prioritising your health and fitness it makes sense to be making positive choices that are going to make achieving that success easier.

I like to think of it this way. When you are training hard and you are almost at that level where you are going to vomit, have a think about what you are fuelling your body with. I can guarantee that you aren’t thinking about giving your body rubbish, all you want to do is make sure that you are giving your body the best fuel you can so that it make the workout easier!

Think that same thought the next time you are reaching for a food that isn’t going to help your health or fitness. Suddenly the ‘pleasure’ of eating this food isn’t worth the pain of getting it off again.

So each time you eat or drink, ask yourself if you are putting your health first and helping yourself out. If you aren’t tell yourself that you are making it harder to achieve your goals by making a negative choice. Trust me here, you won’t want to be telling yourself all the time that you are making life harder for yourself. You are suddenly accountable for all your actions and will make better decisions that will impact on your health and weight loss goals.

2. Do Something Everyday

You’ve got the eating and drinking under control, now its time to get some movement happening. The key here, the minimum you are working towards, is to do something everyday. Now before you go telling me all your problems and how you don’t have time, revisit number 1 and get to prioritising your health and fitness. The same goes for exercise, if you want to do it, and you are making it a priority then you will make time for it. Do you watch any television? Facebook and other time killers online. There is at least 5 minutes per day when you can get some exercise in. And if you think you can’t get anything done in 5 minutes that is beneficial, knock out 5 minutes straight of burpees and get back to me.

Ideally you will be spending more than 5 minutes per day on exercise, but the point is to do something everyday, and it will add up. Spend some time with the family at the park, walk there and back, go for a ride, whatever. The more you can do, within reason, the better, but lets just tick off the basics first. Something everyday.

Now get out there and make it happen. Give yourself positive reinforcement each time you make a positive choice and actively question yourself when you are making bad choices. Your habits will change and so will your body.