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Category Archives: Exercise
2 Lower Abdominal (& oblique) Exercises You Tube
Perform 10-20 reps of the above exercise, rest and repeat 3 times minimum. The aim is purely to lift the hips from the bench then repeat. Do not perform any abdominal exercises if they hurt your lower back.
Perform 10-20 reps of the above exercise, aiming to keep your butt tucked under, rest and repeat 3 times minimum. Never perform abdominal exercises if they hurt your lower back. Make the exercise easier for yourself if this is happening.
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Lower Body Workout – If you dare
As with every persons body you need to change what you are doing on a regular basis, every 3-6 weeks to keep getting results. Below is an example lower body workout using high repetitions of each exercise. (I do not suggest you use the below program for too long, its very high intensity and so when done for a period of more than 2-3 weeks can have a catabolic effect on the body).
Always remember to never sacrifice form when performing any exercise, especially ones where you are holding yourself up again gravity as your back is at stake. Eg, Squats, Deadlifts, Lunges. So as soon as your form goes (and you know the rules on keeping a neutral spine throughout the movement) then stop the exercise. If you feel pain in any joints (other than fatique in the target muscles) also stop.
Alright enough on safety.. onto stimulating growth hormone and getting you leaner;
Perform 4-6 rounds of the following exercises with minimum break until the full 5 are completed. Choose from 1. Beginner/Intermediate or 2.Advanced circuit.
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Beginner/Intermediate
- 12-15 x Dumbell squats (slow)
- 12-15 x Static lunges each leg (feet do not move at all) (slow)
- 10-12 x Laying leg curl (slow)
- 10-12 x Leg extensions (fast)
- 12-15 Heels elevated feet only hip distance apart, Body weight squats (fast)
Rest 2 minutes. Repeat. Have fun 🙂
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Advanced
- 12-15 x Barbell Back squats (slow)
- 20-24 x Walking Lunges hold Dumbbells (slow)
- 12-15 x Laying leg curls (slow)
- 15-20 x Leg extension (fast)
- 18-20 x Heels elevated feet only hip distance apart, Body weight squats (fast)
Rest 1-2 minutes. Repeat. Have fun 🙂
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How you should feel (temporarily) after this workout…
Let me know how you go in the comments… Have Fun 🙂
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5 Fabulous excuses for NOT exercising… read on and add your own in the comments
I’m the best at making them, or at least I’m up there with the top… So clients and everyone else who’s making excuses as to why you can’t exercise please don’t think you are being original with your excuses, I’ve spent years making excuses myself and listening to all kinds of excuses from clients… below are some of my favourites, and also some of the favourites to overcome them because really everyones got excuses and who needs to hear them… no one! Just get on with it and have fun, you’ll feel better afterwards.
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Good Excuse? |
No it ain’t! |
| 1. I have a sore back, neck, legs muscles.. whatever | 1. If people who are in wheelchairs or with one missing limb can exercise, so can you, train what is not sore. |
| 2. I’m tired | 2. You’ll sleep better if you do exercise, keep the session short and productive. Go to bed earlier. |
| 3. I can’t be bothered to get out of bed when its cold / raining / dark outside in the morning | 3. So you’d prefer to stay fat? Dont think about it when the alarm goes off, wait until you get into the gym before you think about if you can be bothered. |
| 4. I’m too busy / stressed with work / life commitments | 4. When is your life outside of exercise going to stop – ITS NOT! Exercise anyway, it will help you manage your stress better |
| 5. I’m not seeing results, so what’s the point | 5. Get assessed and get results |
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Tips to override any excuse:
- Don’t think about whether you ‘feel like doing it’ as the answer from your own mind will most often be ‘no’ – as will most peoples answer, instead get into the session and think about it later. Especially when getting out of bed first thing in the morning, and getting to the gym after work.
- Know that you are not original in any excuse, many people feel the same…. who are you going to be in life, someone who does things or someone who talks about ‘going to do’ them? Get some goals to work towards and get someone to help you be accountable to achieving them. This is how I lost weight after having my baby!
Please feel free to add your own excuses in the comments below 🙂 happy training
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Sample Upper Body sweat session
What you will get from the workout – A cardio response and elevated heart rate, maybe even a little bit of sweat. A lactic acid (burning) type of feeling in the arms and soreness the next day if this kind of training is different to what you are used to. Remember to change what you do… even though you will get results of a little strength and fat loss from this workout you will also adapt to it very fast, so change routine at a minimum every 4 weeks.
Perform 4 sets in a row (A1, A2, then repeat A1, A2, 8-12 reps of each) before resting for 2 minutes then moving to the ‘B’ set.
- A1. Close grip Barbell bench press
- A2. Negative chin ups (lowering yourself for 4 seconds) – or close grip lat pull down
- rpt A1, A2, then rest 2 min. Repeat 2-3 times
- B1. Dumbbell 20 degree incline press
- B2. Single arm cable pull
- rpt B1, B2, then rest 2 min. Repeat 2-3 times
(perform all four exercises below one set of each, then rest 2 min)
- C1. Straight arm overhead tricep extension
- C2. V Bar Bicep curls standing (pronated, palms down grip)
- C3. Tricep cable pushdown
- C4. Seated dumbbell bicep hammer curls
- then rest 2 min. Repeat 2-3 times.
Keep the workout less than 60 minutes.
Have fun..
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