All my posts so far have been about lifestyle or nutrition. Although I personally feel these are the most important tools to help you achieve better health and well being, exercise is still very important. I’ve been training most of my life in some shape or form. This ranges from team sports such as football and rugby to spending time in the gym working on a whole body approach to fitness.
Below I have included the workout I did this morning in the gym. The total workout time including my warm up was less than 30 minutes so I was in and out quickly on this beautiful sunny bank holiday Monday. I write all of my programs myself now as I have purchased a fair few over the last 20 years so have enough knowledge in this area to know what to do. My workout will always depend on what I am trying to achieve. At the moment I have been trying to burn off a few pounds of weight after my holiday. So far so good. In fact I weigh less now than I did when I went on holiday. The key is to know what to do and when.
You my not know what some of these exercises are so please reach out to me for advice or use my favourite tool, Dr Google.
The 3 Minute Fight Count
A1 – High Knee Punch Outs – 30 Sec
A2 – One and a Half Burpees – 30 Sec
A3 – 1‐2 Punch Front Kick – 30 Sec
A4 –Squat Elbow – 30 Sec
A5 – Alternating Forward Lunge into Reverse Lunge – 30 Sec
A6 – Mountain climbers – 30 Sec
Rest 1 min
Repeat for a total of 3 rounds.
After the completion of this circuit, move on to the next one.
Ab Finisher – The Abdominal Ascending Ladder
B1 – Box Plank - 1 Rep Each Side
B2 – Long Plank Walkouts - 1 Rep
B3 – Long Plank Armpit Touches - 1 Rep Each Side
B4 – Plank with Side Touches - 1 Rep Each Side
After you complete this, perform each exercise again for 2 reps,then 3, etc. all the way up to 7.
Rest as needed during circuit.
5 x 10-15 second sprints (I completed this on the treadmill.
Although this maybe challenging to most, have a go and let me know how you found it. You’ll be surprised.
I hope you found this useful.
Own your day, be bulletproof
Rael
RT Life Fitness & Wellbeing 