March 02, 2017
Set up the stations before you workout, this takes on average 6 minutes. During this time I completed my warm up with simple jog on the spot and jumping jacks in between setting the stations up. You choose your own system for the circuit. Exercise Equipment Weight Reps Sets Chest Press Decline Barbell 60kg 10 3 Floor throws Slam Ball 3kg 10 3 Seated Rows / Pulldowns Tricep Rope / Cable Machine 30kg 10 3 Press Up Parallette Dip Bars Bodyweight 10 3 Squat KB Kettlebell 12kg 10 3 Straight Arm Raises Barbell 15kg 10 3 Rounds Minutes first round...
February 28, 2017
Set up the stations before you workout, the goal is to complete 50 reps of each exercises. I completed this workout with the 10 rep sets. You choose your own system for the circuit. I try to work alternate muscle groups ie, chest and back, I would recommend a really good warm up for this workout, focus on the legs and lower back for the main exercises snatch, deadlifts and squats. If you can use the foam roller to warm up and relax the muscles before and after this session. Exercise Equipment Weight Reps Sets Squat barbell 60kg 10 5...
February 26, 2016
Please use a light weight kettlebell to start with. Then gradually increase the weight once the technique is mastered. This exercise is a tremendous tool to build acceleration and true explosive strength in the upper body.Starting at a stationary position feet good width apart. Only using one hand grasp the kettlebell handle with overhand grip. Lifting the kettlebell up to shoulder height , pause once shoulder is reached then twisting at the hips throw the weight of the kettlebell forward in a punching motion across the body, twisting at the core up towards the shoulder. Spinning movements are used to increase the...
January 17, 2016
Leg day workout
My overall objective is strengthen my leg muscles whilst promoting both joint and ligament strengthening. I believe that the better my form, the better the results.
This is a brief 4 exercise workout that combines compound training with strengthening exercises. I completed 4 sets of each exercise with a 1 minute break in between sets.
Single clean overhead extensions
multi directional lunges
July 07, 2015
Simple post workout stretch. Working on flexibility is a full time job. This exercise helps stretch your abductors, and buttock muscles.
1. Sit in an L shape with your legs straight and fully stretched out toes pointing towards the sky.
2. Keeping one leg on the floor and back neutral throughout the movement. Lift your leg slowly into the air until maximum tension is reached. Hold this tension for 12-15 seconds. Then relax and complete same exercise with alternate leg.