Browsing articles in "Workouts"

Workout Of The Week

Jul 1, 2013   //   by phil.ackland   //   Blog, Fitness, Motivation, Workouts  //  No Comments

These workouts are designed to be performed with minimal or no equipment for those times when you don’t have access to the equipment at a gym.

This workout involves working supersets of paired exercises. Aim  to move from 1st to 2nd exercise in each set with little to no break and then rest before repeating.

Set A: 3-4 times / Set B: 3-4 times / Set C: 3-4 times

Choose a number of reps for each between 10-20  to suit your fitness level.

Make sure you include a warmup, cool down and stretches.

 

 

*If you are new to exercising or have existing injuries, be sure to check in with your doctor before commencing any fitness program.

 

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Workout Of The Week

Jun 24, 2013   //   by phil.ackland   //   Blog, Fitness, Workouts  //  No Comments

 

These workouts are designed to be performed with minimal or no equipment for those times when you don’t have access to the equipment at a gym.

For this session, grab a skipping rope that your kids have left lying around. If you don’t have one, you can find these in many shops for very little cost. As an alternative, perform the skipping without the rope.

Spend about 5 minutes warming up with light exercises or an easy couple of rounds of this circuit. Leave out the skipping and perform about half of each of the exercises listed.

Aim to take minimal breaks between each exercise once you have started. After the plank, take a suitable break for your fitness level, around 1-2 minutes and then repeat from the top.

Aim for 3-6 rounds, again, depending on your own fitness level.

Remember: Technique is always more important than time.

*If you are new to exercising or have existing injuries, be sure to check in with your doctor before commencing any fitness program.

Workout Of The Day : Friday

Nov 22, 2012   //   by phil.ackland   //   Blog, Fitness, Goal Setting, Motivation, Workouts  //  No Comments

 

 Fighter Fit Friday

Equipment Required : None

The workout for today is a great one if your missing your Combat class fix.

Warmup for 5 minutes before starting.

Take your time with each exercise on the list paying attention to technique allowing short recovery between each one. It’s more important to be safe than race to against the clock.

Take about 1 minute rest at the end and repeat for between 3- 5 times.

Spend 5 minutes cooling down and stretching at the end.

 

 

 

 

*Burpees : From standing, hands to ground while kicking your feet back to a plank. Reverse this move before finishing with a jump and reach at the end.(Option-step feet back and in, keep feet grounded for the jump)

*Punches : Jab/Cross Hold a boxing guard and fire off quick punches from your cheeks. Should be a pivot on your toes and a lift of your heels as you throw each punch and back in.

* Be sure to check with your doctor if you are unsure about any existing injuries or conditions before participating in physical activity.

If you enjoyed this workout, share it on Facebook or leave a comment below.

Workout Of The Day : Thursday

Nov 21, 2012   //   by Reflexion   //   Blog, Fitness, Goal Setting, Motivation, Motivation, Workouts  //  No Comments

 The 300

 Equipment Required : None

This workout will have you completing 300 reps to complete a full-body strength and cardio hit.

Complete the circuit 5 times through to hit the 300 mark.

 

* Side Lunge : Keep feet facing forwards as you step out sideways. Brace your abs, return back to standing. Alternate sides.

* Bicycle Crunch : Bring one knee towards your chest while the other leg extends. Aim your shoulder to the opposite knee.

* Tricep Pushup : Hands shoulder width on the ground. Elbows should brush against your ribs on the way through.(options-knees or toes)

* High Knee Run : Run on the spot. Knees to waist height. (option-stay grounded with your feet and march to lessen impact)

* Be sure to check with your doctor if you are unsure about any existing injuries or conditions before participating in physical activity.

If you enjoyed this workout, share it on Facebook or leave a comment below.

Workout Of The Day : Wednesday

Nov 20, 2012   //   by Reflexion   //   Blog, Fitness, Motivation, Motivation, Workouts  //  No Comments

Equipment Required : None (have a clock, watch or phone handy for timing)

Again, spend 5min warming up. Some general activity to get you moving.

Today’s exercises will be done in pairs.

Complete 3-4 rounds of set #1 then move on to 3-4 rounds of set #2, followed by 3-4 rounds of set #2.

Time : 45 secs for each exercise

1. Lunges / Arm Circles

2. Toe-reach Crunch / Alligator Pushups

3. Fire Hydrant / Superman

When you’ve completed the workout, spend another 5 mins stretching and cooling down.

 

* Arm Circles : Arms stay out wide. Continuous SMALL rotations with your hands.

* Alligator pushups : Knee comes in towards elbow then back out alternate sides. Pushup in between knees or at the same time for intensity.

* Fire Hydrants : Knees under hips, hands under shoulders. Knee moves out to one side then down. Movement is from the hip.

* Superman : Alternate arm and opposite leg raises

Workout Of The Day : Tuesday

Nov 19, 2012   //   by Reflexion   //   Blog, Fitness, Motivation, Motivation, Workouts  //  No Comments

Equipment Required : None (have a clock, watch or phone handy for timing)

Spend 5min warming up. Maybe a quick and light run through of yesterday’s workout.

Each exercise will be done for 30 seconds each.

Take minimal to no break after each of the Star Jumps and move straight into the plank.

Options :
Plank/Side Plank can be done either on toes or knees.
Star jumps can be alternating steps to each side, with or without arms
Mountain climbers can be an alternating step in and out without the jump
* Choose the option that best suits your fitness level and physical ability.

Time can be altered up or down to suit your level.

How many rounds can you do?

*Choose options that make it challenging and safe, not just easier. 

*Check with your doctor if you are new to exercise or if you have any concerns.

 

*Mountain climbers : From the pictured start position, jump your feet up and quickly draw your back knee towards your chest. Repeat this action in a running style motion transferring your weight to your hands.

If you like this workout, why not share it and challenge your friends…..

Let us know how you go.

Workout Of The Day : Monday

Nov 18, 2012   //   by Reflexion   //   Fitness, Motivation, Workouts  //  No Comments

 

Equipment Required: None

 

Warmup :

Perform this circuit twice doing only 4 reps for each exercise.

The Workout :

Perform as a circuit. No rest between exercises. Rest for 1-2mins at the end. Repeat the circuit 3-5 times.

Stretch once your done. Nice work!

 

20/10

* Be sure to check with a your doctor before starting any new strenous activity and stay safe.