Sunday, 28 July 2013

HIIT - Legs & Lungs Workout At Home No 6

Here's a bodyweight legs and lungs workout that can be done anywhere as no equipment needed just your body :)  But if you missed the others then here they are;

Now your going to need endurance and stamina as this workout is both an ascending and descending ladder with an element of core strength as were going to do a slightly harder version of the plank, that I've named 'Walk the Plank' which your also going to do timed.

So the exercises are 'Y' or Prisoner Squats 10 - 2 and Spiderman Climbs 2 - 10 with a 10 second hold of 'Walk the Plank' after you have done both exercises.  So to clarify perform 10 squats then 2 Spiderman climbs then come back to standing then return to the floor for 'walk the plank', then repeat 8, 4 and 10 seconds and so on and so forth till you have finished.  The whole routine performed once totals 60 reps and a 50 second isometric hold exercise.  Rest for 2 or 3 minutes then see if you can repeat again.  Record your sets and better next time. 

Goes without saying but remember to perform some dynamic movements such as elbow, shoulder swings, hip circles, knee and hip swings, and ankle circles.  Start with small movements then make them a little bigger to warm up and mobilise joints.  Have plenty of water on hand and make sure you have enough room to enjoy the routine.

Teaching points - Squats

A little variation on the very functional squat pattern that will also improve the range of movement around the shoulder girdle and give a nice stretch to the middle and sides of your back.  As a quick reminder your normal squat pattern is to lead with the hips, send your bum out behind you like you are about to sit in a chair.  Keep the weight down through your heels, chest elevated and neutral back.  A 'Y' squat is funnily enough take your arms above your head so it looks like your making a 'Y'.  If you spend a lot of your time in a desk bound job or lots of hours in the car you may well struggle to do this as you will no doubt have tight shoulders, lats and back.  If it is painful (speak to a physio) or uncomfortable you may prefer 'Prisoner' mode which is slightly easier.  This is simply placing your hands behind your head, try and keep your elbows wide. 

Teaching points - Spiderman Climbs

A great exercise for improving mobility and range of movement around your hips and pelvis as well as strength around shoulders and back.  Action - from standing, feet hip width apart, soften knees slightly as you bend forward to touch the floor with your hands. Continue to walk out until you are in a press up position.  Hands underneath shoulders, nice straight line from your head to your heels.  Now bring your foot from behind up towards the outside of your hand / arm.  Let your hips slightly sink towards the floor.  Alternate sides.  Use your range of movement, if you can only bring your foot towards your waist then that's fine.  You will find the more you do this exercise, your flexibility will improve and therefore your range of movement will also improve. 

Teaching points - Walk the Plank

Here we are taking our body into an extended plank with straight arms.  Start this exercise like the Spiderman Climbs above, just keep walking your hands away until they are past your shoulders.  This is an advanced exercise.  Please use caution if you have lower back problems.  If you prefer to hold a normal plank on your forearms that is perfectly fine and just as good a core exercise.  Another option would be plank with a leg lift.  Hold each leg up in turn a few inches off the floor for 5 seconds.

Finish with some stretching.

So there we have it, No 6 give it a go and let me have your comments.

All the best, till next time

Thursday, 18 July 2013


It's finally here, my take on a Boot Camp, but Boot Camp with a difference.  No endless press ups, running around fields or brutally being shouted at by a drill sergeant!  Instead we are talking Boot Camp Tabata style.  What's this you ask?  Well Tabata is 8 x 20 seconds effort with 10 seconds rest repeated for 4 minutes.  It is challenging and at the same time incredibly rewarding, there's nothing like it :)

We will be using an array of fitness equipment such as kettle bells, tyre flipping, wall balls, battling ropes, suspension trainers, sleds pull's, ladders and best of all it's a ladies only class. The equipment may not be typical of what you would find in many gyms, that's why this class is a must especially if you do the same old routine.

Think out of the box and live a little!

This class is based on functional movement patterns, it is low impact and suitable for most abilities (although high blood pressure and CHD may be contra-indication's, if you are unsure please get in touch). 

From participating you will also receive the following benefits:

  • Fire up your metabolism to boost long term fat burning.
  • Burn fat while building muscle.
  • Build strength and power.
  • You'll reduce your risk of injury as your body will move more efficiently.
  • You'll save yourself a lot of time, one of these workouts will burn more calories than two long slow cardio gym workouts!
  • You'll leave feeling exhilarated, strong, empowered and excited for the next session!

So come on ladies, step away from the Cross Trainers.  Come and join a small group of like minded ladies all there for the same reason; to build muscle (please don't panic, you won't turn into Miss Universe!) burn fat and build confidence.  In a nutshell lets get;


Where - CNC House, Guildford Road, Bucks Green, Rudgwick

When - Starts Monday 5th August 7.30 - 8.30pm

How much? Just £5 per hour session OR Buy 5 get 2 FREE!

All ladies referring to this blog gets their session free :)

Monday, 15 July 2013

Want results from training? Then apply this one thing......

When it comes to working out I have found that clients get constant results by applying and continuing to 'overload' their bodies. 

Basically in a nutshell for your body to respond and adapt you must apply a stimulus or load and continue to apply for further adaptations to take place.  This is why many gym goers that have had the same routine for months on end get bored, there bodies go into a plateau and stop making improvements.  If they just added a little variety to their programmes, it could be as easy as trying a different programme on the treadmill with more incline, or adding more speed.  If you are a lady that does visit the free weight section (yey!) try lifting something heavier so you feel challenged to do 3 sets of 10 reps for example. 

Often little changes can be enough to get you excited about your routine again.  If you are overweight and perhaps the gym is not your scene yet, here are some 'overload' ideas you can implement into your daily activities.

  1. The weather is ideal for getting outside.  Walking is a very good start (you will burn some fat, as fat is burnt in low moderate activity when oxygen is present).  So set yourself a target, perhaps around the block is 1 mile.  Week 1 you are going to walk around that circuit once on say 2 - 3 days of the week. Week 2 aim to walk around twice, this doesn't necessarily have to be done at the same time.  You could do it once in the morning and once in the evening or different days, again aim for 2 - 3 days of that week.  Week 3 you could aim for 3 times or better your times from the previous week (a stopwatch would be ideal as you can also write down your times in a diary or note book).  You will pay more attention to something that is written down. 
  2. Similar idea to above, walking out with a 'pedometer'.  We are told we should be doing a minimum of 10,000 steps per day.  So using this as an eventual goal you could start with 2,500 steps for example Week 1 on say 3 days of the week.  Aim for 5,000 steps on 2 days of the week and perhaps the weekend see what your maximum number of steps is.  It's surprising how quickly they add up.  (Note 3,000 steps is roughly the equivalent of 30 minutes walking).
  3. A trip to the supermarket, if you use your car (which sadly many of us have to) aim to park in the furthest most place in the car park, not near the front entrance.  Also rather than bring your shopping back to your car in the trolley, carry your bags.  This will work both your heart and lungs (because if its heavy you may get out of breath) and you are putting some positive stress through your bones.

Each week you have applied the principle of overload as you are asking your body to do a little more each time.  All of these will lead to positive changes, which you can easily progress (well at least the first two).  You'll start to feel lighter on your feet, better in yourself and more motivated.

Remember small changes add up to making the bigger picture, here's to your success.

All the best