Spring 8 week training program

 

 

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Now that winter is over it is time to get your training back on track and detox from the damage winter always causes. Here is a spring workout to shake things up and get the ball rolling again. If you have been fighting the winter flu or just feeling a little under the weather please make sure to use of our in house Detox Box (red light sauna).

* Weight training days are grouped in 3 exercisers/tri sets. Perform each exercise in the tri set once then rest 60sec before starting the next set. Once completed the 3 or 4 sets move onto the next exercise tri sets. 1A, 1B and 1C x 3-4 sets then 2A 2b 2c and so on.

 

Day 1.

Exercise Wk 1

2

3

4

5

6

7

8

1A Squat 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1B Glute bridge (Feet on fitball) 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
1C Fitball sit ups 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Power band crab walks 3×20 steps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2B DB thrusters 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C DB farmers walks 3x 20m 3x20m 3x30m 3x30m 4x40m 4x40m 4x50m 4x50m
3A KB Sumo Deadlifts 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B DB sumo squats 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3C Plank 3x60sec 3x60sec 3x75sec 3x75sec 4x90sec 4x90sec 4x2min 4x2min
4A Walking Lunge 3×20 steps 3×20 steps 3×20 steps 3x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps 4x 20 steps
4B KB swings 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps
4C Leg lowers 3×20 reps 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps

 

 

 

Day 2.

Exercise Wk 1

2

3

4

5

6

7

8

1A Push ups 3×15 reps 3×15 3×20 3×20 4×25 4×25 4×30 4×30
1B DB side raisers 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
1C Hanging knees raise 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
2A Seated DB Shoulder press 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2B DB Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
2C Mt climbers 3x 30sec 3×30 3x40m 3x40m 4x50sec 4x50sec 4x60sec 4x60sec
3A Renegade Row 3×15 reps 3×15 3×12 3×12 4×10 4×10 4×8 4×8
3B Burpees 3×20 reps 3×20 3×20 3×20 4×20 4×20 4×20 4×20
3C Sit ups 3×20 3×20 3×20 3×20 4×25 4×25 4×25 4×25
4A Bench Dips 3×15 reps 3×15 3×15 3x 15 4x 15 4x 15 4x 15 4x 15
4B DB curl + press 3×15 reps 3×15 reps 3×12 reps 3×12 reps 4×10 reps 4×10 reps 4×8 reps 4×8 reps
4C Cable twists 3×20 reps(each side) 3×20 reps 3×20 reps 3×20 reps 4×20 reps 4×20 reps 4×20 reps 4×20 reps

 

Day 3. Burn baby burn

Warm up – 1km run/jog depending on fitness level, Then

Warm up drills, repeat 2 times

– 60 sec walking lunges, then hip flexor stretches

– 60 sec skipping, then stretch your calfs

– 60 sec high knees, then stretch quads

– 60sec heel flicks/butt kicks, then stretch hamstrings

– 60 sec 10m shuttle runs

Workout:

1 – 5 x 40m sprints, rest 30 sec between

2. 5 x 75m sprints, rest 60 sec between

3. 5 x 100m sprints, rest 90 sec between

 

Day 4. Rest Day

 

Day 5. Body Weight Full Body circuit

3-4 rounds of 45 sec on 15 sec rest

1. Stationary bike

2. Bench hop overs

3. Step ups (left leg)

4. Steps up (Right leg)

5. Dead ball slams

6. Skipping

7. Hand release push ups

8. Ring or TRX rows

9. Russian twists

10. Burpees

 

Day 6.

Long slow cardio day. Get outside and go for a bike ride, swim, hike anything that you enjoy that gets you moving and enjoying the beautiful spring weather.

 

 

 

 

Buckwheat Pancakes

Recipe of the Month (August, Breakfast) - PHOTO
Healthy Buckwheat Pancakes
Ingredients: 
  • 1 Cup of Buckwheat Flour
  • 2 Eggs
  • 2 Tablespoons of Honey or sugar free Maple Syrup
  • 2 Tablespoons of Melted Coconut Oil
  • 1 Teaspoon of Vanilla
  • 1 Teaspoon of Baking Powder
  • A pinch of Coarse Salt
  • 1 Cup of Unsweetened Almond Milk
  • 100g of Blueberries
  • Coconut Oil for frying
Method: 
 
Add all ingredients except for the almond milk and blueberries to your food processor and blend until well combined.
 
Gradually add in 1 cup of the almond milk and blend until there is a smooth, quite thick but still runny mixture.
 
Add the all of the mixture into a bowl and stir in the blueberries. Heat some coconut oil in a pan on medium-low heat. Drizzle in enough mixture for your preferred pancake size.
 
Cook until little bubbles form at the top then flip. Cook for another 30 seconds until it’s golden brown and then remove from the pan. Continue with the other pancakes, stacking them on top of each other to keep them warm.
 
To serve add more blueberries, some toasted walnuts, coconut cream and a drizzle of honey or sugar free maple syrup. 

What is Genetic Wellness?

What is genetic wellness - card(1)

What is Genetic Wellness? By Mark Haynes
We uses 15 sciences (anthropometrics, genomics, phenotypology, embryology, endocrinology, nutrigenomics, molecular biology, geo-medicine, traditional medicines, geneology, ancestry & lineage, neuropsychology, chronobiology, lifestyle medicines, advanced diagnostics and semiotics) to quantify the phenotype, or Body Profile, and calculate the resulting needs of the body. The outputs from the program include:
•    Specific digestive and dietary considerations
•    Optimal exercise and physical activity recommendations
•    Environmental needs
•    Social and lifestyle preferences
•    Personality traits, natural talents and disease predisposition

Below is a general outline of  the genetic program works and a link to more science.

This genetic wellness program measures your genes which don’t change through out your entire life. But obviously you look different as you age, we can learn’t behaviours and are conditioned from our environment which all effects who we are both physically and mentally.

What the program also measures is which genes are turn on or turned off. Then it works out what you need to do turn the right genes on and the wrong genes off. So with all the measures, you get the DNA and you also get how that DNA has been changed and that is your phenotype. That is what you show on the outside. Then the outputs are calculated based on the things that you need to do to restore balance to your body and mind.

Most people think you just have to look at food and exercise.  But have you ever been in a crap workplace, a crap relationship and/or a crap environment. All of those things effect your whole body and this program understands what you need to do to re-balance that part of you because it can be more power sometimes than food and exercise.

Basic terms – it measure you DNA, measure which genes are on or off and it tells you what to do to turn the right genes on and the wrong genes off. And all of these things that effect that are food, exercise, mind, social, place, talents.  Which are the areas we look at and coach on.

It Personal genetic pic only

More science

If you want to know more feel free to contact Mark Haynes on 0414 633 698 or info@universalhumanenergy.com

www.universalhumanenergy.com

STRESSED?

GOOD STRESS, BAD STRESS.

Here’s how to find your stress sweet spot.

Stresses whether emotional, environmental, physical, spiritual, social, nutritional and intellectual. All can influence our lives in both a positive and negative way.

What is stress:

Stress is our body’s way of responding to any kind of demand or threat. When we feel threatened, our nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. This can be a good thing.

There are two categories of stress “good” and “bad”. The same exact stressors — job pressure, kids, money, and, yes, an intense exercise and eating regimen or even the wrong social conditioning or living environment — can energize and inspire us or sap our will and our mojo.

Reaching our potential is about finding our stress sweet spot and using it to propel us to our goals.

It’s a well-known fact: Being stressed out can make it really hard to reach our health, fitness and life goals.

But did you know: Not having enough stress can slow our progress too?

See, stress isn’t a “thing” that happens to us. Stress is our response to the challenges we face every day. Part of this response is learnt and conditioned from childhood and life lessons. Which we all have the ability and choice to re-learn, change, undo the conditioning and evolve from, to a space in which we can better manage this thing called stress.

These stressors — like pressure at our job, raising kids, managing money, piles of dirty laundry, and, yes, nutrition and exercise — can make us either act and do things in “boss mode” or getting shit done like Superwoman, or crumble and sink into our couch… FML.

The key is to find our “stress sweet spot” or learn to understand and manage stresses in our life — just enough stress, but not too much — so we can reach our potential without crashing and burning.

 

Universal-stress-infographic-p1

Good stress:

  • is short-lived
  • is infrequent
  • is over quickly (in a matter of minutes or hours)
  • can be part of a positive life experience
  • inspires us to action
  • helps build us up — it leaves us better than you were before.

But let’s say you ride that roller coaster constantly, or lift weights 4 hours a day, every day. Now it doesn’t seem so fun, does it?

This is bad stress, or distress.

Bad stress:

  • lasts a long time
  • is chronic
  • is ongoing
  • is negative, depressing, and demoralizing
  • de-motivates and paralyzes us
  • breaks us down — it leaves us worse off than we were before.

Universal-stress-infographic-p2

 

One key feature that distinguishes good from bad stress is how well the stressor matches our ability to recover from it.

 

Universal-stress-infographic-p3

This is massive topic and is always the first thing i explore and then address, when working with my wellness-coaching clients.

 

REACHING OUR POTENTIAL WITHOUT CRASHING AND BURNING.

For inspiration and energy:

  1. Set effective goals
  2. Start with one action each day.
  3. Track your progress.
  4. Spend time with a coach or mentor.

For rest and recovery:

  1. Practice parasympathetic activities.

-Walking

-Yoga

-Enjoying nature

-Deep breathing

-Low-key music

-Having sex

-Snuggling with pets

  1. Meditation.
  2. Get outside.
  3. Balance your exercise routine.
  4. Practice self-compassion.

Lastly “Stress” is a label we choose to put on things and situations. Because of this, when working with my clients I help them pull apart the stress factors in their lives. Then we work on ways to better management, reduce or even re-frame the stresses from a different perspective. This all plays a key role in the individual, their overall health and mindset. Which then leads to determining their quality of life, abundance and ultimately what reality they create.

 

Feel free to contact me: mark@universalhumanenergy.com for any help or guidance around managing stress.

 

Content by Mark Haynes, Krista Scott-Dixon and Brian St. Pierre.

Article written by Mark Haynes, Genetic Wellness Coach from Universal Human Energy. www.universalhumanenergy.com

METABOLIC CONDITIONING CLASS

CHRISTMAS BREAK METABOLIC CONDITIONING CLASS

 

1 Round – FOR TIME:

600m Run

100 KB Swings

100 Mountain Climbers

90   Squats

90   Abmat Sit Ups

80 KB Thrusters

80 Leg Raisers

70 Wall Balls

70 Russian Twists

60 Box Jumps

60 Scissor Kicks

50 Full Release Push Ups

50 Plank Up Downs

40 Sumo Dead High Pulls

40 Straight Leg Sit Ups

30 Burpees

30 V-Sit Ups

20 Walkout Pushups

20 Sit Ups + Press

10 Wall Walks

100 Crunchers

600m Run

WHAT TO THINK ABOUT WHEN CHOOSING A CLEANSE

CLEANSING By Nicole Eckert & Mark Haynes

Can we just take a moment to thank our liver for all that it does? This vital organ is working hard everyday to filter out toxins and waste from the body, as well as conducting hundreds of other functions. Your liver’s primary action is to convert toxins into a safe waste that can be excreted from the body through the means of elimination in the form of poo’s and wee’s.

The liver is responsible for a large part in your overall health. It has over 400 functions in the body, from digesting fats with it’s friend the gallbladder, storing essential vitamins and minerals, processing nutrients that have been absorbed in the intestines and breaking down drugs and alcohols. With only naming a few functions I’m sure you can already see, and you may already know the importance of it’s role in your health.

Supporting our liver on a daily basis is vital. Because if we are not providing the body with the right nutrients our hardworking friend becomes sluggish and backed up with loads of toxic work.

 

How The Liver Deals with Toxic Substances

liver-detox-stages

The liver has two pathways for detoxification:

Toxins, which are a poisonous substance that can cause damage to cells are first taken on by Phase 1 of Liver Detoxification, this phase involves using enzymes to transform these lipid-soluble toxins into less harmful substances that Phase 2 can now handle.

Phase 2 of Liver Detoxification involves pairing these battered up toxins with other molecules which increase their water-solubility so they can be safely removed from the body through the means of elimination.

 

Efforts in Proactive Liver Support are for Everyone

Even for those who make a concentrated effort to follow a healthy lifestyle which revolves around organics, filtered water, regular exercise, use of toxin-free personal care and cleaning products.. We are still exposed to toxins from our environment (air, soil, water, cars, factories, plastics) and these factors, while we cannot control them – affect us!

Even as a Holistic Nutritionist, I will continue to practice daily routines on top of eating clean, exercising and living in my little toxin-free home – because I know I need to, and it makes me feel amazing!

 

Is Your Liver Feeling Sluggish

When the liver becomes sluggish, toxins are no longer able to leave the body and are instead stored in fat tissue (since they are lipid-soluble) and they will hang out there until liver function improves and they can be safely eliminated. This can be a huge factor as to why you aren’t shedding extra weight even with a healthy diet and exercise.

There are a variety of tell-tale symptoms of a stressed out liver, regardless of the degree of your symptoms, by taking holistic approaches and preventative steps you have the ability to improve your liver function and improve your quality of life (because you deserve to feel good).

If you experience the following symptoms, don’t stop reading – there are some tips to follow for improving liver function, which I encourage you to practice in your daily routine.

  • Chronic Fatigue
  • Negative Emotions
  • Brain Fog/Lethargy/Feeling Drained
  • Dull Headaches Improved with Rest or Headaches/Migraines Behind Eyes
  • Chronic Joint or Muscle Pain
  • Excessive Perspiration
  • Trouble Digesting Fats
  • Gall Bladder Removed
  • Allergies
  • Acne or Skin Conditions
  • Gas, Bloating, Abdominal Pain, Constipation, Diarrhea
  • Hormonal Imbalances
  • Anxiety and Depression
  • Chemical Sensitivities
  • Chronic Stinky Breath
  • Unexplained Weight Gain

How does cleansing help keep the weight off?

Below is a simple explanation on how the body responds to toxins specifically when working to achieve fat loss.

cleanse-vs-diet

Different types:

  • Fasting (water only)
  • Lemon Detox (not the packaged stuff of tv or from your super market)
  • Juicing (not to be confused with blending) See the article on juicing vs blending on our website.
  • Removal of meats and inflammatory foods.
  • The addition of pure therapeutic grade only Essential Oils.
  • Combination of any of the above.
  • Specific cleanses – colon, heavy metals, yeast, parasites etc
  • Daily ongoing wholefood support.

 

Things you need to consider before choosing a cleanse.

  • What are the motivations behind wanting to do a cleanse?
  • What do I need to take into consideration due to my current lifestyle habits and choices?
  • How do I make the cleanse fit my current lifestyle habits and choices depending on the cleanse of choice?
  • How long should I perform the cleanse for and why?
  • Do you intent to continue exercising? If so what type, for how long?
  • Am I after a gentle or aggressive cleanse?
  • Can I take time out from my daily life to perform the cleanse?
  • Am I on any medication which may impact the cleanse or vica versa?
  • Should I be doing anything to prepare for the cleanse?
  • What is the plan after I have completed the cleanse?
  • Consult a qualified professional.
  • Reading the below paragraph.

 

Why you should you always consult a qualified professional before attempting a cleanse?

I truly believe in a holistic approach to nutrition and health and there is definitely a place for cleansing. To make sure you take the upmost care of your body, which is the only place you get to live in this life. I highly recommend you should always consult a qualified professional before undertaking a cleanse.

Why? Well, firstly they will help you work through some on the questions from the above list. Which need to be answer and thoroughly understood before undertaking a cleanse. Also depending on the type of cleanse and for how long it performed. Both can affect a range of metabolic processes and body functions. And can have a minor or major impact on how you feel, how your body responds before, during.

Down regulation of the body as an organism is a major factor. Yes our bodies have an amazing ability to adapt to its environment but at what cost? Down regulation of hormones, digestion, brain function, ability to recover and repair, metabolism, going catabolic (loss of lean mass) are all real possibilities when cleansing, under eating and/or in an absolute calorie deficit.

Metabolic damage is a serious possibility if the cleanse hasn’t been planned and programmed for the individually. To suits their bodies needs and lifestyle requirements. Headaches, migraines, dizziness, vomiting, lack of energy, diarrhoea, just to name a few. Are all signs and symptom that your professional knows how to work with and guide you through, as you undertake the cleanse.

The idea is to listen to your body and work with it. Not mask the signals with supplements, stimulates or at worst ignore what is going on. I don’t mean in anyway to deter you from wanting to cleanse. Because as I said earlier there is absolutely a place for cleansing and it is something I recommend when coaching my clients. There are companies and individual out there who are mis-informed and are misleading the general public. Please take the advice and information we have shared with you as a way to empower you to be more informed and educated on cleansing. So you can make the best possible choice for you mind and body, which will allow you to achieve lasting results.

 

Tips for the Kitchen (where the magic happens)

Your health begins in the kitchen, you cannot expect your body to thrive on supplements alone. We need to create a healthy body through healing meals and habits. You don’t need to diet, restrict or eliminate entirely – the key here is balance.

First begin by reducing or eliminating your exposure to processed foods and fraudulent “health” foods (aka “gluten-free” high sugar/starch products) and switch to healthy substitutions, if you’re craving a brownie, give a black bean brownie, made with cacao and coconut sugar a try instead of reaching for the white flour, refined sugar “traditional” version. Make your own favorite meals from scratch with high-quality ingredients at home, instead of dining out.

Eating healthy doesn’t need to be complicated, focus on the following steps to get on the right track:

  • Buy Organic, avoid GMO and
  • Consume a balanced diet which consists of whole foods, high quality animal and plant proteins, sprouted ancient grains, fermented foods, healing fats, raw nuts and seeds
  • Eliminate inflammatory oils: canola, corn, soybean, vegetable oil, cottonseed, safflower, sunflower
  • Drink Enough High Filterd Water: If you take your weight in pounds, and divide it in half, this is the amount of water you should be drinking in ounces (150lbs = 75oz). Source out your best filtered accessible water, whether it be reverse osmosis (remineralized) or self harvested spring water.
  • Increase consumption of healthy healing fats: coconut oil, sustainable red palm oil, ghee, grass-fed butter, avocado, hemp, raw nuts and seeds.
  • Get in enough fibre: 35g daily minimum – coming from plant based, whole food sources such as chia seeds, artichokes, golden flax seeds, avocado, broccoli and brussels sprouts
  • Eliminate refined sugars: brown/white sugar, cane sugar, cane juice, cane juice crystals, beet sugar
  • Increase Leafy Green Vegetable Consumption: for their magnesium, folate, vitamin C and B-vitamin content
  • Include Animal-Based and Plant-Based sources for Amino Acids: bone broth, collagen, pasture-raised chicken & eggs, raw spinach, parsley, cabbage, beets
  • Focus on Food Sources of Sulfur: pasture-raised eggs, broccoli, brussels sprouts, garlic, onions, asparagus, kale
  • Limit or Eliminate Alcohol: if you are experiencing 3 or more of the above symptoms find a healthy replacement for this (toxic) habit, such as grape kombucha.

 

The 3 Superstars for Your Liver

Globe Artichoke

This vegetable is a member of the thistle family. If you want to see something very pretty look up an “artichoke flower”. This veggie is in the same family as Milk Thistle, with the main difference being that you can include this in your diet! Beneficial properties include protecting and supporting liver function and increasing bile production, their high fibre content also promotes flushing out bile and reducing LDL cholesterol.

Even when cooked, artichokes contain more antioxidant potential than raw garlic, asparagus and broccoli.Steam your artichokes and pair them with some ghee or coconut oil, raw garlic and Himalayan salt for a liver supporting meal

Turmeric

This most clinically tested herb for inflammation. It’s active ingredient, curcumin has been linked to many benefits which include assisting the enzymes which are responsible for flushing out known dietary carcinogens! This results in enhanced protection against liver damage, and even regeneration of affected liver cells due to its antioxidant and anti-inflammatory properties.

Always pair turmeric with a source of healthy fats and black pepper for maximum absorption, also look for these two keys for best absorption in a supplement. Take a high quality turmeric/curcumin supplement and give golden milk a try, a beverage with freshly grated turmeric root, plant milk, coconut oil, black pepper and warming spices.

Milk Thistle

By far the most suggested herb for liver health, in fact this herb has gotten so much attention in the health food world that I put it third just to give the other superstars a chance. Siymarin, which is the active component in milk thistle has anti-fibrotic, anti-viral, antioxidant and anti-inflammatory properties (which explain it’s fame). Milk thistle protects the liver cells from damage which can be caused by viruses, toxins, alcohol and drugs such as acetaminophen.

Take a high-quality milk thistle supplement that is free from GMO, unnecessary binders and fillers. You can also find fermented milk thistle in a liquid form which can be added to a cold-pressed vegetable juice or taken as is.

In conclusion…

Your liver does a lot for you, and these are just a few things that you can do to support its function. Be mindful of how you are feeling throughout your day, remember that a symptom is your body telling you that something is wrong and make the appropriate preventative steps.

 

Additional daily/weekly add ons:

  • Organic Lemon juice in water to start the day.
  • Organic Apple Cider Vinegar (with mother) on or before each meal.
  • Have one day off all supplements (I do this every Sunday)
  • Introduce a weekly slow pressed juicing day

I recommend cleansing with the change of seasons, as the colon stimulating component of cleansing is of much value to the liver and for your other systems of detoxification. Remain aware and be in control, you can’t live without your liver, so give it some love!

 

References:

Nicole Eckert

www.holisticole.com

Mark Haynes

www.universalhumanenergy.com

10 Week Leg Program for your weekend bike rides.

With summer fast approaching outdoor activities are starting to increase and bike riding is a past time we will love doing. Living in the river city we have access to so many amazing

bike paths which loop all around our beautiful city. To get the most out of your bike riding and have the ability to go for longer and more often here is a leg training program to get

you on your way.

 

PHASE 1 – Adaptation phase

The goal of phase 1 is to prepare the muscles for more loads and repetitions in the upcoming program.

 

Weeks 1-4, Program should be performed 2 times per week.

1. Back Squats (40-50% of your 1RM weight) 20 reps x 3 sets with 90 sec rest between sets

bb-squat-p1bb-squat-p2

  1. Single leg squats, 15 reps each side x 3 sets with 90 sec rest between sets

singleleg-squats-p1single-leg-squats-p2

  1. Single leg glute bridges, 15 reps each side (@sec pause at the top of each rep) x 3 sets with 60 sec rest between sets.

single-leg-bridge-p2single-leg-bridge-p1

  1. Fit Ball leg curls, 15reps x 3 sets with 60 rest between sets.

 

  1. Circuit to finish, 45 sec each with 15 sec rest to move to next exercise x 4 sets

– Body weight squats

– Push ups

– Plank

– Ring Rows

– Med Ball sit ups

– Med Ball Russian twists

 

PHASE 2 – Strength Phase

The goal of this phase is to increase the strength of your legs. Lifting heavier loads requires more force which results in greater recruitment of muscle fibres. These loads activate more muscles which creates stronger support systems for your prime movers.

Week 5-10, Perform program twice every 8-9 days

  1. Back squats (Starting with 70% 1RM working up to 90% in weeks 8 – 10)

Week 5 – 7    Set 1: 12 Reps @ 70% 1 RM

Set 2: 10 Reps @ 75% 1 RM

Set 3: 8 Reps @ 80% 1 RM

Week 8 -10   Set 1: 8 Reps @ 80% 1 RM

Set 2: 6 Reps @ 85% 1 RM

Set 3: 4 Reps @ 87-90% 1 RM

bb-squat-p1bb-squat-p2

 

  1. Deadlifts, as reps decrease please add more weight

Week 5 – 6:   3 Set of 12 Reps (2min rest between sets)

Week 7 – 8:   3 Sets of 10 Reps (2min rest between sets)

Weeks 9 -10: 3 Sets of 6 – 8 Reps (3min rest between sets)

deadlift-p1deadlift-p2

 

  1. Superset, as reps decrease please add more weight

DB Thrusters and Elevated Split Squats (Each side)

Week 5 – 6:   3 Set of 12 Reps (2min rest between sets)

Weeks 7 – 8:   3 Sets of 10 Reps (2min rest between sets)
Weeks 9 – 10 3 Sets of 6 – 8 Reps (3min rest between sets)

DB Thrusters

thruster-p1thruster-p2thruster-p3

 

Elevated Split Squats

lunge-p1lunge-p2

  1. 10min AMRAP to finish
  • 20 Body weight Step Ups (each side)
  • 20 Burpees
  • 20 Ring rows
  • 20 Kettle Bell swings
  • 20 Sit ups

The AB Burner!

The ab burner image

Finish your workout with THE AB BURNER!

Perform this workout as a circuit, one exercise after another with limited rest in-between. You’ll do 100 repetitions each set. Rest a couple of minutes once you’ve completed them and repeat for a total of 3 sets. Record how long it takes you to complete all 3 sets and aim to beat your time each workout.

Hanging Leg Raise 3 x 10 reps

Sit-up 3 x 20 reps

Med-Ball Russian Twist 3 x 10 reps each side

Cable Woodchop 3 x 10 reps each side

Weighted Swiss-Ball 3 x 10 reps

Plank Roll 3 x 10 reps

Swiss-Ball Knee Drive 3 x 5 reps each side

 

Consistency is the key to success and results – try and aim to do the Ab Burner as your workout finisher at least 3 times per week.

NEW YEAR FAT FIGHTER

NEW YEAR FAT FIGHTER

This full body endurance workout is designed to fight the little extra Christmas cheer you may have noticed creeping on!

 

Complete the following set 3 times with as little rest as you can.

20 x Push ups

20 x Sit ups

10 x Pull ups

1 x Prowler push up and back. (males add a min of 40kgs, females at least 20kgs)

20 x Box jumps

30 x Double handed battle ropes.

 

Consistency in training is the key.

Regularly completing workouts like this, teamed with your strength program will make sure your metabolism can handle any social event life offers.