Week 1: 60 Second Press press up challenge Set the clock for 60 seconds Complete as many press ups as you can before time runs out MY SCORE: 57 Reps Week 2: Max time, Ski Sit challenge Use a solid wall Sit with back against the wall with no support Take your knees to a
5 Minute Abs Workout 5 exercises 30 second Change Overs No rest Twice Through Alternative exercises includes Crunch Targets: Upper abdominals Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward. Vertical Leg Crunch Targets: Upper
5 Step Technique to Barbell Bench Press 1.Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor. 2.Grip Take the hands slightly wider than shoulder width. Hold the bar in the bottom of your palm with a full grip sound the bar.
Quick Simple Tough as you want it to be This is a full body workout that you can do: in the gym , at home or on holiday You can apply as much intensity to it as you want It can be scaled to suit level of fitness and ability Equipment: Deck of cards –
Conventional Deadlift Fundamentals 1.Your feet should be spaced hip-width apart and your toes pointing straight ahead or slightly outward. Your shoe laces should sit directly under the bar. 2. With knees slightly bent and hands gripping the bar slightly outside of legs, hinge forward from hips to form the start position. 3. With the bar close
Even though the squat is considered by many to be a “leg” exercise, it’s really a full body movement that works all the major muscle groups in the body. Whether your goal is to gain strength or weight loss, squats are one of the best ways to get there. And the back squat will provide
DONT OVER COMPLICATE YOUR PLAN ! Hit a full body session 3-4 times per week Involve elements of resistance training (weights) Involve elements of Cardiovascular challenging training. Perfect session A1) Heavy Compound Movement. (major muscle groups) – Squat /Bench Press/ Deadlift 4-5 sets of 6-10 Reps These exercises should be done learned under the supervision
A quick and awesome workout that can be done with no equipment at all ! Benefits Improve leg strength Improve endurance Improve Core strength Target big muscle groups specifically (Quads, Hamstrings, Gluteus) Awesome for burning calories – Awesome for fat loss Awesome cardiovascular workout When to do the workout Warm up (done slower) End of
Learn how to do one of the best full body movements ! How to do the Dumbbell Thruster: Step 1: Hold the dumbells just above your shoulders with palms facing each other. Stand with feet shoulder-width apart. Step 2: Next, lower body down into a squat by bending knees and lowering hips down until hips are
10 – 1 Ladder Workout This is a great finisher for anyone to tag on the end of a session that won’t take up too much time but still gives a great combination of a strength and cardiovascular workout. Aim to attack the workout and complete it in the quickest time possible for maximum effect.