Tag Archives: 6pack

Christmas ab blast

26 Friday Dec 2014

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This christmas has consisted of chocolate,sweets and lots of cake! So now I feel like i need to get down the gym asap and burn of all these calories. But in the mean time here is a great ab burning workout which only takes about 5 minutes.

Once you have finished, take a 30 second rest and repeat again.

30 crunches

30 alternating crunches

30 leg raises

30 side bends

30 double crunch

1 minute plank

1 minute side plank

 

Halloween HIT workout

01 Saturday Nov 2014

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HIT WORKOUT

Rowing machine

3000m as fast as possible

Box jumps

3 sets of 15 reps

Pull ups

50 reps as fast as you can with as little rest as possible

Dips

3 sets of 8-12 reps

Hanging leg raise (or knees)

3 sets of 15-20 reps

Medicine ball sit ups

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.

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

 

 

How to build LEAN MUSCLE & GAIN STRENGTH

02 Thursday Oct 2014

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Most people would probably argue that you either build lean muscle by doing high reps and taking in high protein and low carbs or you gain strength by reducing the reps, upping the weight and upping your protein and carb intake. Why can’t you do both? You can, and here is how you do it:

The majority of guys that train in the gym will typicaly split the muscles up. For example, monday is chest and tricep day and tuesday will be back and bicep and so on. Yes this method is massively beneficial because it helps focus all your energy into one muscle group instead of doing 3-4 in a single session. However, here is something i do which others don’t. I spend a workout a week focussing on compound lifts and power lifts. Usually i spend every sunday doing heavy squats, dead lifts, barbell press and a mixture of olympic power lifts. These kinds of lifts and movements are great for building overall strength and maximising muscle growth and also help release natural testosterone (which aids muscle growth). I can guarantee that if you spend at least one day a week focussing purely on these kinds of movements you will in time see a huge change in your overall strength and thank me!

Simple 6 pack secrets

29 Monday Sep 2014

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Here are a few simple tips to help see progress when it comes to getting the all important 6 pack. I follow each and every one and have found massive success with using them all. Give them a try and let me know how you get on.

1.) DO ABS FIRST – As soon as you begin your workout make sure you train abs first. 99.9% of people do abs at the end of the workout, when they are tired and therefore get a half hearted ab session done when if they would of done them first they would have put 100% percent into it.

2.) GO HEAVY – For some reason everyone thinks that they need to do 100 sit ups or 100 crunches to see progress. Why such a high rep range? Abdominals are like any other body part, yes they do respond well to high rep range but they also respond well to adding some weight and getting maybe 10-15 reps also.

3.) WORK YOUR OBLIQUES – defining your obliques will really give your torso the complete 6 pack look.

4.) CUT THE JUNK FOOD – As i said before, abs are made in the kitchen! So stop eating sweets,chocolate,cakes and start eating lean meats and veggies!

Total abs

17 Wednesday Sep 2014

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Heres a workout thats uses supersets to hit all areas of your stomach, Your upper and lower abs and also your internal and external obliques.

Superset
Hanging leg raise – 10-20 reps x3
Rope crunch – 10-20 reps x3

Superset
medicine ball sit ups – 10-20 reps x3
laying scissors – 15-20 reps x3

Superset
oblique teapot – 10-20 reps each side x3
laying side crunch – 10-20 reps each side x3