Christmas Damage-Control Exercise

As my bootcampers will be aware, I have been focussing on damage limitation over the holiday season, mainly focussing on food. Now that bootcamp is finished for 2011, I thought I would fire out some basic workouts and tips to keep you moving for the next few weeks. Below are 3 options, increasing in intensity and commitment, from a 2 minute pre-meal set of exercise to a full on circuit that you can do in the park.

1) Pre-Meal: Between 15 and 30 minutes before a meal, especially a big one that you know may be a bit naughty, complete 30 squats or lunges. Excuse yourself and go to the bathroom or another room and gently perform them (no warm up so take your time). This will help to send the food that you are about to eat to your muscles instead of to your fat stores, as well as increasing your insulin sensitivity, meaning your blood sugar will not spike as badly as it could.

2) Brisk Walk: This is super simple and you can do it any time you like, although first thing pre-breakfast is great to get the fat burning before a heavy day of partying. Walk faster than usual so your heart rate is elevated and maintain this pace for 20 minutes or more if you have time.

3) Basic Circuit: This can be done at home, in your garden or in the park, and is best done with a friend for competition and support. First of all complete a warm up for the whole body so you feel warm, with your pulse elevated and joints moving freely. Then complete the following exercises in order without rest. Once they are complete, rest for 2 minutes and repeat as many times as you like. You could combine this circuit with a brisk walk for a great winter workout.

15 Squats

15 Press Ups

10 Side Lunges Each Side

10 Mountain Climbers Each Side

20 Jumping Jacks

15 Ski Squats

As I said, this is pretty basic, so feel free to add some extra reps or to modify the exercises, like doing squat jumps instead of squats, or burpees instead of jumping jacks.

Stay Strong

My Morning Workout Today

Recently I have lost a bit of muscle mass due to a fairly hectic schedule and a few days off sick, so I am working hard to put it back on, especially with summer on route. Here is what I did....

3 x 15 Squat Press with 20 kg kettlebell.
2 x 30 Kettlebell swings 20kg.
4 x 10 Chest squeeze press ups - this really burns!!
2 x 10 Round the world with 20kg kettlebell.
2 x 15 Single leg deadlift with 20kg kettlebell.
3 x 15 Pull overs with resistance bands.
3 x 8 Pull ups into my loft!!

Some of you may be reading this and thinking it is not an out and out hypertrophy workout, however it will give you good all over conditioning and some muscle growth without going into the gym and hitting the bench and squat rack.

Remember to warm up and stretch EVERY time you train.

Ben

Stop Making Excuses!! A Simple No-Kit Beginners Workout

“I would be thin, but I can’t afford the gym membership.”
“I don’t have anywhere to train.”
“I just don’t have time to get fit.”

I have heard it all before, so to try and help all of you out I have prepared a short, effective workout that you can perform anywhere and without any expensive kit.

“The best and only piece of equipment you need to get fitter is your own body.”

I said that just now and I think it sounds good, so keep on reading and actually TRY out the workout and see how you go. Remember, nobody got any fitter reading a blog!

WORKOUT 1
All exercises are to be completed for 30 seconds without rest between exercises. After the final exercise you have a 1 minute rest and then start over again. As you progress you can increase the work time to 45 or 60 seconds, and decrease the rest time.

1. Squat – Standing feet shoulder width apart and keeping the chest upright cross your arms. Looking forward squat down until your thighs are parallel to the ground or as far as you can go. Keep a steady rhythm of 2 seconds up and 2 seconds down.

2. Press Up – Start lying flat on your front and place your hands on the floor just wider than your shoulders. Now, keeping your body straight and rigid push the ground away from you until your arms are nearly straight. Lower down under control. If that is too hard then try on your knees and apply the same rules.

3. Lunge – Start as per the squat but step forward confidently with one leg and then lower your weight so that the rear knee is about 1-2 inches off the floor. Now push off the leading leg to the start position. Change legs and repeat.

4. Plank – Lie on your front again and this time lay your forearms on the floor with your hands together making a point or triangle in front of you. Now lift your body so that you form a plank or bridge between your toes and forearms.

5. Squat Press – As per the squat however have your arms extended in the air as if somebody has a gun pointed at you!! Now as you squat down also lower the arms so that the hands are at shoulder height. As you stand upright again reach the hands up, keeping the body upright.

To start with try and complete the circuit 3 times which is only a 10 minute workout! If you are fitter and stronger then do more or wait for more advanced workouts on this blog. Remember to warm up first and to stretch after and if you are new to exercise just take it step by step and listen to your body.

For some help with your squat, just watch my video on Youtube.
http://www.youtube.com/user/TrilogyPT#p/a/u/0/H6ExUsouL5I

My Training Session Today

The sun was out so I headed to the park with a 20kg kettlebell (a workout in its own right) for a good session and some tanning.
This is what I did:
60 two handed swings
20 one handed each side
20 alternating swings
2 sets of around the world (shoulder death!!)
3 sets of 15 squats with KB held in front of chest
Normal, narrow, wide, offset, and Hindu press ups.
10 snatches each side
30 figure 8's around my legs
10 push-press either side
Lots of sweat..............A fair amount of grunting................Harrassed by dogs wanting to sniff me..........Lots of sun

Perfect!

Ben