We tried this 4 sets of this complex as part of a circuits session. It is really tough!
Barbell squats 10 reps, 70% max 1RM Box jumps 10 reps Lunges using the powerbag. 12 reps, slow at 50-60% 1RM Ryan Fearn: Personal trainer canterbury
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This is such a tough exercise and most of my clients find it hits the thighs after just a few reps! It is perfect to do at home because it requires no equipment and works all the body. Stand up straight and then walk out into a plank position using your hands. Keep the body in this position without allowing the hips to drop and then walk back into a standing position again. Put this exercise into a small circuit to get your heart rate up quickly!
Ryan Fearn: Personal trainer canterbury The soft texture of sand reduces the stress caused by the impact of running. However running through sand is still very challenging and it will require more effort and therefore burns more calories than on harder surfaces. Tyre flipping requires the work of pretty much every muscle in the body! great for building strength and for burning fat. Ryan Fearn: Personal trainer canterbury Fun and exhausting "cat and mouse" plyo box circuit. Keep the ground contact time short. It is also recommended to minimise the flexion at the knee and hip on landing, touching the floor with the mid part of the foot (try to drop not jump). Jump as high as you can onto boxes.
Ryan Fearn: Personal trainer canterbury Complete the following
20 squats 100m sprint 10 lunges 10 press ups 10 lunges 10 rows 100m sprint Rest Repeat for 20 to 40 minutes. Ryan Fearn: Personal trainer canterbury Tabata is a very effective form of interval training that can be used to promote fat loss. The best exercises to use are more high intensity, such as boxing or skipping. It is really fun as there are so many exercises that can be used, so it keeps it quite varied and you can use it when training with a partner too. Also it doesn't go on for too long!
In this method of training the intervals consist of 20 seconds of work followed by 10 seconds of rest. This is repeated 8 or more times in one block. I usually give clients 4 or 5 blocks of tabata in one session. In the block shown above, Annabelle and Sunni are alternating between body shots on the heavy bag and V-sits. |
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Canterbury Strength Weightlifting Club
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