Tag Archives: 6pack

5 minute home ab circuit

27 Friday Mar 2015

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This ab circuit should be done 3-4 times a week either in the morning or before you go to bed. It takes only 5 minutes to complete so theres no excuse! This targets all areas of your rectus abdominis, internal/external obliques.

  1. Sit up twist – 30 reps

2. Crunch push through – 30 reps

3. Alternating side crunch – 30 reps

4. Leg raise – 30 reps

5. Double crunch – 30 reps

6. 1 minute plank

 

 

Pre & Post workout meals

23 Monday Mar 2015

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Many people have no idea when it comes to what to eat prior to a workout or afterwards. Getting the right kinds of nutrients into your body is vital at the best of times but even more so on a day of intense exercise. Usually before a workout you would need some high carb&protein foods. Taking in carbs and protein before you workout will give you the vital energy boost your muscles need to get through your workout.

Similarly, after your workout you are also going to need to intake carbs to help you regain your energy but this will vary depending on what kind of diet plan you are following. You also need to get in as much protein as possible to help your muscles recover and grow back STRONGER

Here are a few different pre/post workout meals that are perfect for anyone looking to make progress.

1.)  PRE – Oats & banana & coffee

2.) PRE – Protein shake & Brown toast topped with wholemeal peanut butter

3.) POST – Veggie omelette with advacado

4.) PRE – Dried fruit and coffee

5.) POST – Chicken breast & Brown rice

6.) POST – Lean steak & Sweet potato

7.) PRE/POST – Poached egg on brown toast

8.) POST – Protein shake & sea bass in salad

9.) PRE/POST – Homemade recovery shakes

10.) PRE – Granola with mixed nuts & 1pint water

 

25 minute HIT cardio & Abs

19 Thursday Mar 2015

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Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.

Box jumps – 3 sets of 20

Burpee push ups – 3 sets of 20

Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)

 

AB circuit X3

Sit up twists – 30

Leg raise – 30

Vertical leg crunch – 30

Flutter kicks – 30

High rep leg workout for girl

10 Tuesday Mar 2015

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Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.

Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.

warm up & Pre stretch

  • Warm up – 5 minutes treadmill 
  • Pre stretch: 
  • Standing quad stretch: 10-15 second
  • Standing Hamstring stretch: 10-15 second
  • Standing calf stretch: 10-15 second
  • Adductor stretch: 10-15 second

 

Jumping lunge: 3 sets of 50 reps 

Box jumps: 3 sets of 15-20 reps 

Barbell squats: 3 sets of 20 reps 

Hamstring curl machine: 3 sets of 20 reps

Calf raise machine: 3 sets of 20-30 reps

Cool down – Bike 5 min

*Repeat pre stretches for post stretches

Abdominal blocks

05 Thursday Mar 2015

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Instead of the usual high repetition based ab workouts like sit up and crunches, this workout is going to incorporate weighted exercises which helps to really build the thickness of your rectus abdominis. This is a circuit based workout so make sure you take little to no rest in-between exercises and take no longer than 45second-1min breaks.

3 sets 

Hanging leg raise – 10-15 repetitions

Rope crunches – 10-15 repetitions

Med ball twists – of 15 reps (either side)

Cable wood chopper – 10-15 reps (each side)

Ab roller for 6 pack abs

26 Thursday Feb 2015

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The ab roller is a classic piece of kit but rarely gets used by your average person in the gym. Not only does it hit hit your abs like you’d never believe but it also works your entire core and results in total body strength. If your gym does not have one handy for you to use then you can easily pick one up online or most fitness stores for a very reasonable price. Another reason why its such a great piece of kit is because its so portable and all you need is a matt or cushion for you knees and a flat floor and your ready to go!

There is a few different ways you can use the ab roller/wheel but the most basic and the most effective is the kneeling ab roll out.

Kneeling ab roll:

1.) Start in the kneeling position with the ab roller in front of you.

2.) Grip either side of the ab roller with your hands firmly.

3.) slowly begin to roll out whilst keeping at tight core until your body is in a straight position.

4.) pause at the bottom then slowly roll back to the start position.

Try 3 sets of 10-15 reps (or what ever you can get)

*Be sure to warm up and stretch of your whole body (especially your back)

Ab blast circuit

22 Thursday Jan 2015

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This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).

Hanging leg raises – 30 seconds

Cable pull down crunch – 30 seconds

Sit ups – 30 seconds

Double crunch – 30 seconds

Oblique teapots – 30 seconds

 

Low carb not no carb

18 Sunday Jan 2015

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Since the new year has come around and everyone is jumping on their health kick, I’m hearing a lot of people are going on a no carb diet in a desperate attempt to lose weight and get in shape.

The above picture is a recent editorial i shot for Rollacoaster magazine. Notice that my body fat is fairly low at about 8%. Many people assume that i eat 0 carbs to get my body fat this low, so everyones pretty surprised when i tell them i eat a high amount every day. 0 carb diets are not healthy, you can achieve great results whilst eating carbs, just make sure they are the right kind of carbs.

What carbs should i eat?

You don’t need to cut out carbs all together, all you need to do is swap the bad carbs for the good. An example of this would be swapping white rice for brown rice, or swapping white bread for wholemeal bread. The Hovis wholemeal bread i eat contains roughly 14g of carbs per slice whilst the white bread contains around 25g of carbs per slice. Little changes to your diet like this will massively help you achieve your weight loss goals. Another carb that i consider to be a “super carb” is SWEET POTATO. Sweet potato does not only taste great but its full of nutrition and gives me a great energy boost if i include them into a pre workout meal.

Energy

If your getting serious about training your going to need plenty of energy to get in a good workout and eating 0 carbs will result in tiredness/half hearted efforts in the gym. A well balanced diet mixed in with some high intensity cardio and resistance training will be much more effective than just starving yourself of carbohydrates altogether.

 

 

 

Keep in compound #TOP5

14 Wednesday Jan 2015

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When it comes weight training you need to forget all the fancy exercises you see on youtube and remember that these 5 exercises are the best when it comes to building strength and muscle.

1. Bench press – This exercise is probably the single most effective exercise when it comes to building muscle and strength in your upper body. Not only will you feel it in your chest but you will also make strength gains in your shoulders and triceps too. If you already have this incorporated into your workout then try some bench press variations like using drop sets of even super setting it with another chest exercise to really help burn out the upper body.

2.) Military press – Barbell military press is another great compound exercise which works mainly your deltoids but again helps with strength gains in other areas. If your using this exercise in your shoulder workout i would recommend doing this as your very first exercise. Then go into targeting the smaller areas or your shoulders after.

3.) Squat – Many people just assume that squatting will result in strong legs but the squat will help you build strength in every area of your body. Not only that but when you squat your body releases testosterone which is a natural growth hormone that your body needs for muscle to grow. So using this exercise in conjunction with everything else is great.

4.) Bent over barbell row – This exercise is one of my favourite when it comes to training my back. Its physically demanding but its one that will really help pack on the muscle. Be sure to keep good form when doing this exercise and ensure your back doesn’t begin to bend.

5.) Deadlift – This mainly targets your lower back but like some of the other exercises I’ve talked about its also great for your entire body. For me, this is my favourite exercise because its one that i feel really pushes my whole body to the point of exhaustion. I sometimes spend a whole session just focussing on this exercise and perfecting my technique. Its extremely important that you warm up before deadlifting and also do 1 or 2 warm up sets. Its so easy to get injured if this exercise is performed incorrectly.

My top 5 abdominal exercises

09 Friday Jan 2015

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Hanging leg raise – This is in my opinion the most effective exercise for the lower abdominals and really helps get that classic v line that everyone wants. I usually do 3-5 sets of around 15-20 repetitions on this exercise.

Abdominal pull down – The reason this is such an effective exercise is because unlike a lot of bodyweight ab exercises, with this you can actually up the weight on the cable machine to lower the rep range. Unlike crunches where you end up doing 30-40 before you even feel the burn.

Woodchopper – Although this targets mainly your obliques, it still hits your abs nicely. Remember your abdominals and obliques link on together so to get a great torso you will need to train both.

Double crunch –  The double crunch will target both your upper and lower area of your abdominals and also help increase your around core strength.

The plank – The exercise that everyone neglects, the plank is classic exercise which engages not just your abs but your entire core.