Monthly Archives: October 2014

6 pack abs workout

29 Wednesday Oct 2014

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Instead of going straight into the ab workout your going to be doing some moderate to intense cardio before hand. The reason for this is to really help with additional weight loss. To see your abdominal muscles you need to have a low body fat and little fat around the stomach area.

Incline treadmill sprints:

5 sets of 30 second sprint x 30 second slow jog recovery

Cross trainer:

10 minutes at a moderate to intense pace

Box jumps:

5 sets of 20 box jumps

 

Ab circuit

Hanging leg raises:

3 sets of 15-20 reps

Medicine ball sit ups:

3 sets of 20-30 reps

Crunches:

3 sets of 30-50 reps

Double crunch:

3 sets of 20-30 reps

 

5 reasons to train your CORE

26 Sunday Oct 2014

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Your core works to stabilize your torso and permit movement throughout your body. Keeping a strong healthy core is vital when it comes to exercise and day to day life.

Your main core muscles:

  • Rectus abdominis
  • Transverse abdmoninis
  • Internal and external obliques
  • Quadratus lumborum (part of your lower back)
  • Multifidus  (muscles in the spine)

These muscles help you not only in the gym but with day to day activities also. Training them is crucial!

5 reasons to train your core

1.) 6 PACK – Your Abdominal muscles make up a huge part of your core and doing exercises like sit ups, leg raises and crunches will help tone your abs and get that famous 6 pack look.

2.) RID YOURSELF OF LOWER BACK PAIN – Doing exercises like back extensions and anything that targets the lower back region will really help you prevent any lower back injuries.

3.) FLEXIBILITY – Exercises that consist of lateral flexion or rotation of your trunk will help keep your core muscles and spine flexible.

4.) POSTURE – So many people suffer from back problems because they spend hours slumped over there desk at work. Strengthening your core will help straighten out your back and ultimately improve posture.

5.) STRENGTH – For the weight lifters out there you will be pleased to know that strengthening your core will massively help with strength based exercises.

Fitness Friday #Chestandshoulders #FF

24 Friday Oct 2014

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Todays Fitness Friday workout is a chest and shoulder superset workout:

* try and have little to no rest between supersetting. Its much easier if you get the equipment out you need before you start.

Chest and shoulder superset workout

(3 sets of every superset exercise)

1.) Bench press x dumbbell shoulder press: 10-12 reps each exercise

2.) Incline chest press x dumbbell lateral raise: 10-12 reps each exercise

3.) Decline chest press x dumbbell front raise: 10-12 reps each exercise

4.) Dips x EZ curl bar upright row: 10-12 reps each exercise

5.) Push ups to failure x rear delt dumbbell raise: 10-12 reps each exercise

6.) Barbell shrugs: 6-8 reps per set

 

 

Summer bodys are made in the winter

20 Monday Oct 2014

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SUMMER BODYS ARE MADE IN THE WINTER

Now summer is over and the hot weather and longer days are gone, staying motivated seems difficult. Even i have days where i would rather lay on the sofa and watch TV than go workout, but i always tell myself that ” summer bodys are made in the winter”. Building a quality physique takes more than just a couple of months training prior to the all important holiday. You need to be training all year round if you want that dream body. I get that everyone has different goals and not everyone wants to be ripped up with 6% body fat like me but the principal remains the same. Im constantly seeing people uploading pictures of muscular/lean guys or girls with tanned skin and toned abs with a caption of ” dream body”. If your one of these people you need realise that these amazing physiques belong to those who train all year round and don’t just workout from march – august.

Ive been working out now for around 5 years and my physique is still no where near where i want it to be. I never let this discourage me though. I know that if i carry on training how i am, eventually i will reach my goal.

There really is no better time than the present!

Workout saturday

18 Saturday Oct 2014

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This week I haven’t been able to train much due to being in Amsterdam for a music festival. Despite having an amazing time i felt so guilty about eating chocolate waffles for breakfast lunch and dinner and not training. So now its safe to say i can’t see my abs! Anyway, today was my first day back in the gym and back eating clean, so what better way to ease back into working out than doing a crazy intense total body workout. Here it is:

Rowing machine:

2000m as fast as possible

Deadlifts:

3 sets of 10-12 reps

Squats: 

3 sets of 10-12 reps

Military press with bar:

3 sets of 10-12 reps

Flat bench press superset with dips:

3 sets of 8-12 on each exercise

Pull ups:

30 reps as fast as possible with as little rest

 

 

Supersets

13 Monday Oct 2014

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For those who are unfamiliar with supersets I’m going to break it down for you!

Supersetting exercises is a great way to really up the intensity of your workout. A superset is basically when you do one exercise then with little to no rest you go straight into another. An example of this would be to perform shoulder press and then superset it with pull ups. A lot of the time people will do opposing muscle groups, e.g shoulders and back, or even do a circuit of different exercises. They are also great for when your trying to really hit a muscle group hard and force growth, you can superset different exercises for the same muscle group. An example of this would be when i superset flat bench press with dips or dumbbell flys. Another good reason to do them is that they kill time! Sometimes you get to the gym and your rushed for time so using the superset technique you can actually fatigue a load of different muscles in a shorter amount of time than if you was just going to hit them separately.

SUPERSET SUPERSET SUPERSET!!!

Total Ab blast

12 Sunday Oct 2014

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Here’s a newly designed ab workout which will not only hit your rectus abdominis but also your internal and external obliques known as the ‘ love handles’. Guaranteed to give you a great burn.

Hanging leg raise 

10-20 reps x 3 sets

Crunches

30-50 reps x 3 sets

Medicine ball sit ups 

20-30 reps x 3 sets

Oblique teapot

15 reps each side x 3 sets

Side crunch 

20 reps each side x 3 sets

 

 

Back and bicep workout

09 Thursday Oct 2014

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BUILD A BIGGER BACK

BUILD BIGGER BICEPS

Here is a great back and bicep workout that will give you a great all round pump and leave your muscles shredded!

Back

Wide grip lat pull down superset with pull ups (to failure):

4sets of 10 reps

 

Bent over barbell row drop set:

4 sets of 12,12,10,10 reps

 

Single arm dumbbell row:

4 sets of 10 reps

 

Deadlifts 

4 sets of 8-10 reps

 

Bicep

EZ curl bar bicep curl:

4 sets of 10 reps

 

Single arm seated isolation curl:

4 sets of 10 reps

 

Single arm hammer curl:

4 sets of 10 reps

 

3 sets of Close grip pull ups (to failure)

Outdoor fitness

07 Tuesday Oct 2014

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Training outdoors is something that is hugely neglected! why would you want to go train in a sweaty gym when you can train for FREE in the outdoors? Tonight i coached a fitness bootcamp over my local park and even though its turned pretty cold lately  and the floor is wet, it was still a massively successful workout for everyone that came along. Obviously exercising in the gym has a lot of possitives like having various weight/cardio machines in one place. But for those who cannot afford some of the pricey gym memberships or personal trainers, the outdoors is perfect!

Lately I’ve really got into calisthenic training. For those who are unfamiliar with calisthenics, its basically all based around using your own bodyweight to exercise. Its great because you can practise absolutely anywhere and of course its free! Theres a great place in London where i often train, they have different variations of pull up/monkey bars and dip stations. I often find that when i train here, i actually get a better workout in than when i train in my local gym. After a bit of research I’ve found out that in and around London there are loads of these outdoor gyms. Get online and find your local.

GET OUTDOORS!