I was at home reading something the other day and it inspired me to post a workout every Friday called “something for the weekend”, the idea being that it will be random and something different that you can do as a weekend workout.When our gym in Clapham opens at the end of April you will be able to come in and perform these exercises in the gym, making sure you get your posture and technique right.
I may even surprise you by providing video fitness tips for these workouts every now and again. They will either be:
· Fat loss workout
· Strength workout
· Hypertrophy workout (weight training that will help you build your muscles)
and chances are you will not have done many of these before. We will be using more advanced techniques to give your body and mind a new stimulus.
I will start with a non-complicated body fat reduction workout that I have used with clients and with myself (when I had to lose fat for a competition or after my bone marrow transplant when I lost a lot of muscle and gained a ton of fat and needed quick results). Over the years I have used this system with hundreds of people who have hit plateaus but have recently updated it to make it even more effective.
The concept of Cardio Circuits is to keep you heart rate / metabolism up and burn a ton of calories
Warm up as you normally would for 5 mins and add a dynamic warm-up
Pick 3 exercises – lower body, vertical push and vertical pull
Then pick a cardio activity – I always get good results with the rower, skipping, star jumps or ladder work. Your options are endless these days but say no to the recumbent bike (it just never seems to get great results). Use a hard steady pace (on a scale of 1-10 about 7-8). Be careful you do not start of too eager or you will soon hit a wall.
Goblet Squat 8 Reps
Alternate arm Dumbbell press 8 reps
Lat Pull down 8 Reps
Rower 2 min
Repeat the 3 times
Kettbell RDL 10 reps
Press-up (hardest variation you can do with good form, trx, feet on Swiss ball, weighted vest etc)
Alternate 2 point Dumbbell row
Skipping as many jumps as you can in 2 min
Repeat 3 times
Front Plank (hardest variation with good form) 30 sec -1 min
Side Plank (hardest variation with good form) 30 sec each side
Half Turkish get up
Rower 2 min
5 Min easy walk to cool down
Feel free to swap the exercises but keep them the same movement pattern.
Let us know how you get on with this workout. Have fun with this workout and have a great weekend. Please stay safe and watch your technique as you do any exercises recommended on this site as we cannot be held responsible for injuries sustained as a result of following our tips.