Workouts designed to get you fit, fast
Muscle Strength Test
Jul 27th
Although not initially my workout, I had to write about this one. We performed it at circuit training last Friday, and I’m still aching now. This workout takes 40-45 minutes and will require mental strength as well as muscle strength. Push yourself through the pain and you will reap the benefits.
Equipment required:
- Stability ball
- Two dumbells 3-5 kg for lunges
- Barbell with 10-20 kg
- Exercise box
- Mat
The workout:
- Firstly, complete some stretches to warm up the body. If you can partner up with someone who can keep track on the time, it would benefit this workout.
- You are going to perform 100 pressups. After every ten pressups, you get a ten second break. Try to alternate the pressups. Put your legs on an incline during 10 reps, or bring them into shoulder height and work your triceps. Remember to breathe through the workout. The 70-100 reps should be the toughest. Try to maintain good form throughout. More >
The Muscle Killer
Jul 21st
I freely admit that I didn’t get a tough workout in last week, besides spinning and body pump. Life is sometimes hectic, as it was for me last week.
Anyway, back to basics. Here is a shortish workout of around 30 minutes, but sweat, you hopefully wll.
Equipment required:
- An incline, perhaps a box or if training from home, a pouff
- Mat
- 7-10kg dumbells
- Skipping rope (I love my rope)
- Music (primarily for motivation – optional)
- Stability ball – optional
The Workout:
- Gently warm up the muscles by skipping lightly or marching on the spot. After five minutes of briskly skipping, jogging or marching, step up the workout and skip a little faster. Jump rope for a song length or around 5 minutes.
- Pick up the weights, minimum of 7kg and perform 10 one-legged deadlifts on each leg. Remember to only briefly bend the knee but bring the weight up thigh height, keeping the back straight. That’s one rep. Perform ten on each leg. More >
Good Morning Muscles
Jul 8th
This is a great little workout that takes about 40 minutes. I trained to the new Prodigy Album, Invaders Must Die. It’s got some great, feisty tunes on, and it’s just the right length for a motivating workout. So what will you need today.
Items required
- Skipping rope
- 2 hand weights (choice of weight is yours)
- Mat
- Medicine Ball (optional)
- Stability Ball
The Workout
- Skip gently to warm the muscles up, then skip vigorously for about five minutes or a song length.
- Perform 20 sit ups with the medicine ball. Stretch out on the mat, and bring the medicine ball over your head. Straighten your legs and as you bring your legs up, bring the ball up. Pull the ball back over your head and let your legs drop symetrically, but keep them off the floor. That’s 1 rep. Try to perform 20. Remember to breathe in as you drop your legs and bring the medicine ball down and breathe out as you perform the exercise. If you do not have the medicine ball, this exercise will still prove to be challenging. Try to keep your legs off the floor at all times. More >
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