Posts tagged bodyweight training

The Arm Killer

Oct 28th

Posted by Funkster in The Workouts

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This is a tough little magic workout that fatigues the arms, works the pectoral muscles, abdominals, arms, back, buttocks, legs, and the heart through the cardiovascular workout and the skipping.

This workout will take around 25-30 minutes depending on how many breaks you take. It makes use of jump rope, plyometric training, and bodyweight training.

This can be performed anywhere, but somewhere like a laminate floor or gym based floor is best. Concrete is harsh on the joints, and grass will more than likely slow the speed of jump rope. Put a good album on which motivates you, and try a take at break when you reach 10 reps. More >

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Muscle Killer

Sep 9th

Posted by Funkster in The Workouts

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This exercise invoves skipping (surely you must know I love this activity by now), body weight training and weight training. This workout I’ve named the Muscle Killer works the cardiovascular system and the anaerobic system. When working the heart, sure calories are burned during and a little after the workout, but it’s the tough muscle workouts that really shift the flab, and burn fat for up to 48 hours afterward. This workout takes about 45 minutes. Add some great motivating music and let’s get started.

Equipment required

  • Skipping rope
  • Mat
  • 20kg weights (or more if you can)
  • Stability Ball
  • Medicine ball (6 – 10 kg)
  • Bench More >
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The Exhauster

Apr 23rd

Posted by Funkster in The Workouts

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I’ve designed another workout which takes approximately 40 minutes and is super intensive. It incorporates jump rope, weight training, plyometrics, anaerobic training and bodyweight training.

Equipment required

  • Boxing gloves
  • Boxing bag
  • Skipping rope
  • Barbells with decent weights
  • 5-10 kg dumbbells
  • Exercise mat

Exercise method

  • Perform about 3 minutes of skipping
  • Move to the boxing bag and perform jabs, straight shots and uppercuts while staying on your toes and keep your guard up
  • Perform 25 weighted squats
  • Perform 10 one legged deadlifts to each leg with a 5-10 kg weight
  • Perform 10 extremely hard bastards (see workouts).

This is 1 set and will take approximately 10 minutes.

Perform 4 of these. More >

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The 40 minute circuit

Apr 20th

Posted by Funkster in The Workouts

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I have designed another super intensive workout, which I’ve named the 40 minute circuit. All it takes is 40 minutes of your time, a stop watch, boxing gloves, a mat, weights and a skipping rope.

The Workout

You will perform 4 sets of this circuit, which will be exhausting to the body, but try to work through the pain and push your body. It will thank you for it in your improved fitness over the weeks.

You need only perform this circuit 2-3 times per week. You require a rest in between to allow your muscles to grow stronger.

When performing the workout, try not to have a break in between sets, but if you must, keep it to a minute.

  • Set your stop watch to 3 minutes and perform 3 minutes of skipping.
  • Instantly move to the boxing bag and perform straight punches, upper cuts and jabs for 3 minutes. If you do not have a boxing bag, perform shadow boxing. Try to stay on your toes at all times and keep your guard up. More >
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