Christmas training calender: 19th December 2011, Day 18
Flaming carol singers everywhere….AGGGHH!!!
If i hear ding dong merrily again, I’m going to go crazy…these songs are in my head continuously!!!
Therefore I’ve had to and I’m sorry but today’s session is based on the 12 days of Christmas….cheesy i know but i have to get this out of my system.
Warm up:
5 – 10min: be as dynamic as possible, work through all your joints, moving in as many planes of movement as possible.
i.e multi-directional lunges, some jops (cross between hop and jogging, google it), some press ups, chin ups and ab work.
The 12 Days of Christmas Main session:
1. Bear Crawl (about 30-40 feet and back)
2. Inchworms (with push-ups)
3. Renegade Rows (3 on each side)
4. Russian Twists (4 per side)
5. Floppy Burpees
6. Double Unders (or 18 single jump ropes)
7. Pullover Sit-ups
8. Dips
9. Box Jumps (or 9 step-ups per side as a mod)
10. Walking Lunges (10 per side- optional with weight)
11. Suicide Push-ups (11 total, not per side)
12. Weighted Squat Jumps (weight is optional)
Then…after the 12-Days of Christmas, there is a one mile run to top it off!
Please feel free to sing this out loud when your training today…..it will help cleanse the soul!!!!
oh and by the way……
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Pure water, as NATURE intented…WHY YOU MUST FILTER YOUR WATER.
WATER WATER EVERYWHERE…..should you drink it, or should you despair?
Well if its regular tap water or most bottled waters then the latter is the option every time.
Today is rest day from training, so i thought it apt to have a chat to you guys about hydration, and yes i know you have heard it probably a thousands times… so here it is for the thousand and first.
You NEED to stay hydrated… Most people are grossly dehydrated, and not only are people grossly dehydrated but also as a general public we are taking in over 40 harmful chemicals everyday from their tap water.
The tap water supplied to us today may have been treated to avoid contamination by certain water-borne organisms, but could also contain a whole host of potentially toxic chemicals as well as chlorine- resistant parasites. In fact, apart from chlorine addition and in some areas, fluoride, drinking water is often treated with other chemicals such as salts of aluminum, and may also contain other heavy-metal deposits.
This does not include the hundreds of tons of drugs that are flushed away every day in our toilets from urine only to re-emerge in our recycled drinking water system. It is estimated that the average glass of London drinking water has already passed through at least 15 other human bodies! Pharmaceutically manufactured drugs such as Prozac and the contraceptive pill are two of the most common organic compounds which may be found in city tap water, the effects of which have already been reported in the press.
Here also is a list of some of the other chemicals found in UK tap waters.
Aluminium Sulphate - Aluminium Sulphate can sometimes be found in tap water.
Heavy Metal Deposits - Small levels of metals such as Mercury, Cadmium and in some areas Arsenic & Lead can sometimes be found in tap water. These are leftover contamination from industrial effluent, leakages, spillages and left over from The Industrial Revolution.
Nitrates - especially in agricultural areas, the high levels of chemical fertilisers used on crops can enter local water supplies.
Herbicides & Pesticides - These are freely sprayed on crops and can leach out of soils into underground water sources.
Chlorine Resistant Parasites – Some Cysts including Cryptosporidium & Giardia can be resistant to the low lever of Chlorine in Tap Water. They can cause diarrhoea and vomiting as in the Cryptosporidium Outbreak in Northampton 2008.
Recycled pharmaceutical drugs - Hundreds of tons of drugs are flushed away every day in our toilets in urine, only to re-emerge in our recycled drinking water system. It is estimated that the average glass of London drinking water has already passed through at least 15 other human bodies! Pharmaceutically manufactured drugs such as Prozac and the contraceptive pill are two of the most common organic compounds found in city tap water.
Hormones – With millions of women on the pill and HRT relieving themselves into water supplies, and little attention paid to filtration of the hormone, recycled tap water has become a very risky.
Plastic bottled water doesn´t help either. Indeed, plastic packaging on all drinks and food stuffs leaches phthalates, which are ´oestrogen mimics´ into the food and drink in varying quantities. Plastics can also leach BisPhenol A, a chemical now banned in certain countries – it comes in bottles, dummies, babies´ feeding bottles and even plastic toys.
Chlorine – Chlorine is found in tap water as a means of water treatment. Chlorine can also react with organic compounds in tap water to produce THMs (trihalomethanes). It can vaporise in hot water to become steam during bathing & showering.
Fluoride. – Sodium Fluoride (Hexafluorosilicic Acid – H2SiF6) is added to tap water in large parts of the UK.
So now that I’ve scared you all, let me highlight a few reason why you should stay hydrated.
Energy: Suboptimal hydration slows the activity of enzymes, including those responsible for producing energy, leading to feelings of fatigue.
Digestion: Our bodies produce an average of 7 liters of digestive juices daily. When we don’t drink enough liquid, our secretions are more limited and the digestive process is inhibited.
Regularity: As partially digested food passes through the colon, the colon absorbs excess liquid and transfers it to the bloodstream so that a stool of normal consistency is formed.
Blood Pressure: When we are chronically dehydrated, our blood becomes thicker and more viscous. Additionally, in response to reduced overall blood volume, the blood vessels contract.
Stomach Health: Under normal circumstances, the stomach secretes a layer of mucus (which is composed of 98 percent water) to prevent its mucus membranes from being destroyed by the highly acidic digestive fluid it produces.
Acid-Alkaline Balance: Dehydration causes enzymatic slowdown, interrupting important biochemical transformations, with acidifying results at the cellular level.
Weight Management: Feelings of thirst can be confused with hunger.
Dehydration a sure recipe for muscle tears and dysfunction.
Hydration is paramount to achieving healthy muscle tissue because a dehydrated muscle is like a piece of beef jerky, it has no elasticity and it had lost it’s suppleness and pliability.
Optimal hydration makes us not only feel and perform better, but I believe the muscular challenges we face today would probably not exist if we were optimally hydrated each and every day.
So what must we do?
Well there is only one option i believe, and that is to invest in a reverse osmosis water filter, i believe the best ones on the market are supplied from “THE WATER FILTER MAN“. Not only do these supply you with pure CLEAN drinking water, with the ability to remove chemicals as per the list below, but they also add alkalising salts, therefore giving you an anti-aging, anti-oxidant, oxygenating health drink and giving you body pure, filtered tap water daily.
Please take time to read my blog on alkalising and the importance of balancing your PH levels, to understand more on why this type of water filter is light-years ahead of the rest.
Here is the difference between your water and the water from a reverse osmosis water filter, clearly demonstrating the contaminated water we drink everyday in the uk.
I challenge you to start the day with a big glass of water, from a reverse osmosis filter, yes before your morning coffee and note the differences after 21 days!
BUY one of these filters today!!!!
Christmas training advent calender: 15th Dec 2011, Day 14
Time for a huge session I think….
Today you’re going to need to brace yourself for a full body, muscular endurance session.
We’ve got some running, some squatting, some pressing, some burping oh yeah some more running and some AB work…
So here goes.
Warm up:
5 – 10min: be as dynamic as possible, work through all your joints, moving in as many planes of movement as possible.
i.e multi-directional lunges, some jops (cross between hop and jogging, google it), some press ups, chin ups and ab work.
Main Session:
1/4 mile run
50 press ups
1/4 mile run
50 squats
1/4 mile run
50 burpees
1/4 mile run
50 jack knifes (25 each side)
1/4 mile run….by this time, if you’ve trained hard enough your legs should be something like this:
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 13th Dec 2011, Day 12
Today, all i want to do is open up a challenge to you…and that is to Defy Gravity and Do a Handstand Pushup!!
What you say that’s crazy…well maybe not, with a little hard work and patience you can get there.
First though we have to admit it: Kicking up to a handstand, lowering the top of your head to the floor and pressing your body-weight back up — even once — requires no small amount of physical power.
The inverted position alone presents a challenge to the stability and mobility in your core and upper back. And once you bend your arms, look out: Your shoulders, triceps and chest have to work for all they’re worth to keep you from whacking your head on the gym floor.
But that’s what makes it a perfect end-of-year fitness challenge. Nail this one and you’ll have bragging rights to arguably the toughest basic body-weight exercise there is. Adam Steer, NSCA-certified personal trainer and body-weight training specialist, shares the step-by-step method he uses to turn clients from inversion-averse scaredy-cats to hand-standing heroes in the space of a few short weeks.
Remember: Even superfit types find this exercise challenging. Strength wise, it’s nearly the equivalent of doing a barbell press with your full body weight. Take your time with this program and realize that getting even a little better at the handstand pushup will translate into greater athleticism in everything you do.
Work the following exercises into your regular routine two to three times a week, advancing to the next phase when you reach the “Ready to Advance” benchmarks described in each section.
The Program
Phase One: The Pike Pushup
• From a pushup position, walk your feet toward your hands a couple of steps, raising your hips high in the air so that your body forms a straight line from your tailbone to your hands.
• Keeping your hips high, slowly bend your arms, lowering yourself until the top of your head lightly touches the floor.
• Reverse the movement, pressing yourself back up to the starting position with as much explosive force as possible.
Sets and Reps: Start off with five sets of five, and work up to three sets of eight to 12.
Ready to Advance: When you can perform three sets of eight to 12 reps.
Phase Two: Pike Hold, Feet on a Box
• Use a box approximately 12 to 24 inches high.
• Locking your arms and bracing through your core, step your feet up onto the box, forming an inverted “L” with your body: hands on the floor, feet atop the box, torso and arms vertical, legs straight and roughly parallel to the floor.
• Use an incrementally higher box, counter top or other stable surface each time you perform the move.
Version One: Hold this position isometrically.
Version Two: Do partial pushups in which you lower your head just a few inches.
Version Three: Perform the full pushup, lightly touching the top of your head to the floor each rep.
Sets and Reps: Version One: Work up to three holds of 60 seconds each.
Versions Two and Three: Five sets of five, working up to three sets of eight to 12.
Ready to Advance: Version One: When you can do three sets of 60-second holds.
Versions Two and Three: When you can do three sets of eight to 12.
Phase Three: Isometric Handstand Hold
• Find a wall space at least 3 feet wide, with plenty of space around.
• Bend at the waist and place your hands flat on the floor, shoulder-width apart, about 12 inches from the wall.
• Keeping your arms locked and both legs straight, kick your dominant leg over your head, as if trying to touch the wall with your heel. When you do this correctly, your hips and non dominant leg will follow, and you will be in a handstand position with both heels against the wall.
• Once inverted, squeeze your legs together, tighten your glutes and core, and push away from the floor with your hands.
• Breathe as normally as possible and hold for as long as you comfortably can, coming down one leg at a time.
Sets and Reps: Two to three holds, each up to 60 seconds long.
Ready to Advance: When you can hold the position for three sets of 60 seconds each.
Phase Four: The Wall-Support Handstand Pushup
• Kick into a handstand against the wall as described at left.
Version One: Perform partial repetitions, lowering your head a few inches to the floor.
Version Two: Perform a full repetition, lowering your head all the way to the floor and pressing yourself back up.
Sets and Reps: Version One: Work up to three sets of eight to 12.
Version Two: Begin with multiple sets of one or two repetitions and go up from there.
Congratulations! You did it. Next year? The freestanding version!
Well that’s it, make sure you guys stick with this and please comment, or send through any photos of your progress to info@rebornpt.co.uk and i’ll post on our wall.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 12th Dec 2011, Day 11
Time to get outside again and hit a tempo run, and why not, its absolutely gorgeous in Poole, Dorset.
So what is a Tempo run, also known as an anaerobic threshold (AT) run or lactate-threshold run, the tempo run was popularized by Jack Daniels, Ph.D., about a decade ago. Here’s his definition, taken from Daniels’ Running Formula (Human Kinetics): “A tempo run is nothing more than 20 minutes of steady running at threshold pace.” (He goes on to say that 20 minutes is ideal, but may be varied to suit the needs of a particular course.) Without getting too technical, threshold pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. Daniels states that this pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace.
Exercise physiologist and coach Pete Pfitzinger adds: “For very fit runners, the pace is between 15K and half-marathon race pace.” For those fond of using heart rate monitors, Daniels notes that tempo runs are done at 90% of maximum. However, most runners seem to find it easier to use running speed as a guide.
For those who have neither HRMs nor marked courses at their disposal, Daniels stresses that the effort associated with a tempo run should be “comfortably hard”—one that could be maintained for an hour in a race.
So bearing that al in mind, find your runners, hoody and ipod and get moving…….RUN HARD!!!!
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Hip or Lower Back Pain? better start paying more attention to your feet.
From one time or another, I think we have all felt some form of hip or back pain. If you haven’t you’re lucky….or just lying!
If you have, then trust me the way to sort this out is to aim away from the site of pain and thrust yourself into figuring out what is really going on and where the dysfunction/imbalance that is causing this pain, is originating from. To understand and fix this bio-mechanical malfunction we are going to have to address the way we sit, stand, the way we move in daily life and also realise that so many of our bio-mechanical dysfunctions are not created whilst we’re training.
And that is the key. Everyone thinks that pain, discomfort or spasm occurs while you are training/exercising, but in actuality it’s in your everyday life that your bio-mechanics get thrown off. Ultimately, this compromises your muscular structure and can potentially affect the rest of your life.
Muscles are designed to create and maintain structural integrity in the body.
We have to rely on the structural integrity of the muscles to keep us pain free and allow bio-mechanics to be proper throughout life. Strength, tone, flexibility and hydration are all vital in keeping the muscles healthy.
If you think about it, in order to have structural integrity you must have a solid foundation. I see that foundation as a fully functioning foot with great range of motion; a foot that can support the weight of the upper body no matter what happens. A malfunctioning bio-mechanical chain reaction that begins with the foot can take dysfunction from the lower leg all the way up to the lower back.
The body’s foundation (the foot) is compromised when the soleus muscle in the back of the leg under the calf gets tight and forces you to lose dorsiflection or range of motion in the foot. This happens because the muscles in the lower leg connect in the bottom of the foot, thereby controlling the foot (like a puppet).
When you lose dorsiflection in the foot, the counter muscle on the front of the shin, the anterior tibialis, becomes tight and overworked which forces the knee to go forward. The body’s natural reaction is to adjust for the shift in weight. This creates an unstable platform for the knee and puts added stress on the knee joint. All joints have muscles and tendons that support the functionality of the joint. When the knee joint is compromised, the muscles in the inner, mid, and outer thigh are forced to work harder to maintain the structural integrity of the leg.
When the knees go forward, the butt shifts back. This is when the muscles in the thigh area, the quadriceps, now take a lot of the impact and become overworked. The quads are the biggest muscle group and take the absorption of each step when you run or walk. As the quads become tight they pull up on the patella and because they originate in the pelvic region, the quads will also pull down on the pelvis, forcing an even more dramatic pelvic tilt.
As the pelvis tilts, you may try to lift the upper body to counterbalance the weight. When you try to straighten your upper body and not lean forward, you end up arching your back, therefore, compressing the L4-5 area. The more compression there is on the L4-5 area, the more you compromise the neurological feed to the lower extremities.
Furthermore, when the quads lose their strength and flexibility and become tight and overworked they pull on the pelvis. The opposing muscles/tendons, the IT bands and hamstrings, then lengthen beyond their capacity subsequently creating their own unique aches and pains. Therefore instead of just stretching and massaging the IT bands and hamstrings, you must take the pelvic tilt out of the equation. This will produce better long term results.
Also during this bio-mechanical chain of events, a muscle called the psoas is engaged. The psoas connects in the groin and at T12 in the middle of the back. It unites the front to the back.
When the psoas is strong and flexible, it facilitates good posture and prevents compression on the lower back. On the contrary, when the psoas is challenged it can contribute to the upper body leaning in-front of the pelvis which worsens the compression on the L4-5 area. It also has the capability of compressing the diaphragm consequently compromising your ability to breathe.
Next, the piriformis is a muscle set deep within the glut region. A tight piriformis is a by-product of the pelvic tilt, but more importantly the piriformis can be challenged by the way that you sit.
When you sit, the knees will splay out to the side. As the knees rotate outward, the piriformis will bind up and go into spasm.
As soon as you stand up and walk, the knees come out straight in front of the body, and the piriformis muscle elongates therefore causing pain in the general glute area.
The sciatic nerve runs directly through the piriformis muscle. When the piriformis goes into spasm or tightens it can impinge the sciatic nerve.
If the piriformis and glute region is not managed regularly with massage, a build up of scar tissue and adhesions surrounding the sciatic nerve can compromise the neurological feed to the lower extremities.
Overall, the body’s posture and ability to function properly is influenced by the bio-mechanics and muscular structure. Here you can see the results of bad bio-mechanics and poor weight distribution.
Addressing the lower back independently, you can massage and strengthen the acute area in the back, but fundamentally, you must tackle the bio-mechanical chain to eliminate the root cause of this problem. Basically, you have to redefine the way your foot hits the ground and then eliminate the pelvic tilt.
In conclusion, it is important to remember that every bone has a muscle that surrounds it and every joint has a muscle and a tendon that supports it. If you do not strengthen and create elasticity (with massage) in the muscle, general aches and pains will result. By generating elasticity within the muscle, you are building a sound platform for structural integrity and positive biomechanics.
How to fix this issue, with some daily trigger point therapy and a hockey, cricket or tennis ball.
Well stayed tuned for the how to fix the issues. I will upload a video o my blog very soon.
Christmas training advent calender: 10th Dec 2011, Day 9
Saturday afternoon its really cold, but very sunny in Sandbanks, Poole
So what better way to spend our time, but to bash out some serious full body, dynamic, plyometic work!!! OH yeah, bet you did think that was coming.
Today we’re just going to do two exercises (Well maybe three, if you count the first exercise as two)
So here goes, today session……..
Warm up:
5 – 10min: be as dynamic as possible, work through all your joints, moving in as many planes of movement as possible.
i.e multi-directional lunges, some jops (cross between hop and jogging, google it), some press ups, chin ups and ab work.
Main session:
27-21-15-9 reps of:
Burpee Pullups
Plyo Pushups
20″ box jumps.
AGGHH, burning quads and massive pump on lats, chest and arms….love it!!
Now time to stretch, go through a whole body stretch routine, inc. tris, bis, quads, hams, hip flexors, claves, lats etc etc, hold each stretch for a 90sec period.
All the best, see ya tomorrow.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 9th Dec 2011, Day 8
Hi all, well your still here wanting more…..and boy to we love that commitment from our clients and readers.
Today let me introduce you to the wonderfully world of Tabata intervals.
Tabata interval training is one of the most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects.
Lose Fat, Get Fit in four minutes
Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness.
This type of training is very versatile, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.
The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.
If you are going to try it I would recommend going light the first time round otherwise you may be begging people around you to help you off the floor.
Tabata intervals follow this structure:
- Push hard for 20 seconds
- Rest for 10 seconds.
- Repeat this eight times.
The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, then rest for 10 seconds, then go hell for leather for another 20 seconds and so on….
Warm up: 5 – 10 minutes, taking it easy (run, skip, stair climb come on you know what to do to get warm!!)
Pre-stretch: give your quads, hamstring, chest, triceps and calves a good old going over.
Main session:
Tabata pullups
Run 1 mile
Tabata pushups
Run 1 mile
Tabata situps
Run 1 mile
Tabata squats
Run 1 mile
Ok how are you feeling….i know i’m pretty cooked..GOOD JOB!!
Time to cool down, stretch and get some much needed post-workout nutrition.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 8th Dec 2011, Day 7
Good afternoon you lot, hope after yesterdays mobility session you’re well rested and raring to go!!!
Today i just need about 30 mins of your time, we’re going to be hitting 3 big movements to work the whole body. It’s going to be hard, but oh so worth it.
5 mins to warm up, 20 mins to go at it like you’ve never trained before and then another 5mins to catch your breath.
So here goes:
Complete as many rounds in 20 minutes as you can of:
25 L shaped Pullups
50 Pushups
75 Squats
Now…….
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 7th Dec 2011, Day 6
On the 7th day of December my true love gave to me…….A brand new lovely foam roller!!!
Hooray to that, therefore today’s workout is all about spending some time mobilizing, flexing and releasing any tension and stresses in your body.
A quick note before we start on why we need to rid ourselves of stresses.
When you are mentally stressed and you keep trying to push your body physically during workouts (which is therefore applying more stress to your body), the straw that can break the camel’s back will eventually happen (please read drop a dress size re. Cortisol levels).
“Don’t train unless you can gain.”
This means that unless you can give 100% to your training session, you are wasting your time.
Remember this: you either get better or worse, you never stay the same. If this session is not going to make you better, then you need more rest and you should go for a massage, swim or walk along the beach, get fresh air and sunlight. I do anything to de-stress. Then when you arrive at your next session, you can then truly give it 100% and stimulate a result.
If you are going to be able to give 100% to the training session and get the results you deserve for your efforts, you must make sure you work at reducing stress in your life and improve your health.
AS you can see if it vital that we de-stress and relax as well.
OK lets get going, first all you guys need to do is, stay inside (thank god for that, its freezing in Poole), clear some floor space and get ready for a great mobility and flexibility vitalizer. follow this video, move by move, step by step.
WOW, i know i feel better now and ready for another training session tomorrow.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 6th Dec 2011, Day 5
Welcome to session 5
Well today started, until I went to the local supermarket and got bombarded by millions of offers on chocolates, cakes and all things covered in sugar, and witnessed poor people buying these goods.
AGGHHH, what a nightmare!! Too many people, stocking up their trolleys with all this JUNK!!
Why do they bother i ask myself, when it’s reported that 25% of females in the UK are obese, yet people still chose to chow through 100′s and 100′s of small foil wrapped, sugar filled small parcels of diabetes inducing goods…CRAZY.
Anyhow RANT over, for now. let’s get some training done.
Today’s focus is inline with these tins of chocolates, and its based on 1 REP per chocolate.
Therefore let me introduce you to the…….
100’s Workout!
Rules: You must complete 100 reps for each of the 10 following exercises, keeping absolute perfect form. Each exercise can be broken down into any set/rep count for example: 4 sets of 25 reps, 5 sets of 20 reps, 10 sets of 10 reps.
1- Basic squats
2- One-leg reach crunches (50 each side)
3- Push-ups (can use knee modification)
4- Spiderman plank
5- Burpees
6- Russian twist
7- Bench/chair dips
8- Power jacks
9- Bench crunches
10- V-jumps
Time this session, and remember to record the results. This can be a great benchmark for your fitness level, next time you must do it quicker.
Please post your time below in comments.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 5th Dec 2011, Day 4
Oh my god, its only day 5!!! I hear you say…
Well don’t you worry, time is on our side there’s plenty of time left before xmas to fit in loads more sessions.
Here is today’s session, a mix of body weight and cardio. Remember don’t be going all soft on me….MAN UP and work hard.
Ok here goes:
Warm up: 5 – 10mins running and get moving well.
(work on your upper and lower body mobility today, especially pay attention to your hip flexors and hamstrings as they will get a drilling, and i expect you’ve been sitting down a fair amount as its first day back in the office so they’ll be all tight)
Main section:
Five rounds for time of:
Run 800 meters
30 mountain climbers
15 Pull-ups
Please post your time below in comments.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 4th Dec 2011, Day 3
Unleash the animal within.
No not the roast dinner you’ve just munched through, your primal animal….primal movements is where its at.
So lets combine a couple for a great all body workout.
This routine assumes some serious base strength, so here are a couple of easier options to the below circuit. Substitute a plyo pressups (any pop of the hands off the ground is awesome) for the Aztec. You can do handstand push ups instead of the handstand walking (or wall holds). If you can’t do one arm push ups than you can use a standard press up.
Most important aspect though, is to let go of all inhibitions…be an animal, go on ROAR!, i know you want to.
Warm up: 5 – 10 minutes, taking it easy (run, skip, stair climb, get in the sauna, move move move!!!)
Main Session:
Rest as little as possible between exercises and rest 30-60 seconds between sets.
A1: Sprint – 3 x 50ft
A2: Aztec Push Up – 3 x 10
A3: Handstand Walk – 3 x 20ft
A4: Burpee – 3 x 10
A5: Headstand – 3 x 30-60sec
A6: Alternating 1-Arm Push Up – 3 x 5-10 each side.
Please post your time below in comments.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 3rd Dec 2011, Day 2
Brrr…..its cold but its great to run in, so….
Get outside and enjoy!!
OK everyone its day two (of many).
Today its simple running, yes RUNNING, don’t be jogging on me now….jogging is so 1980′s.
All you need is some running shoes (barefoot style please Vibram fivefingers would be best), shorts, a hoody, a bottle of water, an iPod and a true belief that you can run and you can run fast.
Today’s workout:
Warm up: 5 – 10 minutes, taking it easy (run, skip, stair climb come on you know what to do to get warm!!)
Pre-stretch: give your quads, hamstring and calves a good old going over.
Main session :
4 x 400m (as fast as you possibly can……)
Rest for 1 minute between each 400m.
RUN Forest RUN!!!
Post workout deep stretch: Hold the following stretches for 90 seconds each.
Hamstrings, Glutes, Quads, Hip flexors, and calves.
……and now breath deeply and head home,
giving yourself a massive pat on the back for training hard today. oh yeah, good time now to grab a recovery drink.
Please post your time below in comments.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 2nd Dec 2011, Day 1
Ho, ho ho…..Merry Xmas,
Its the season to be merry, good will to all men and for some of us, a damn good reason to eat like we’ve never eaten before!!
Some of us, will be putting on anything from 1/2 stone to 1 stone, or even more!! Ouch, then we’ll spend the first few months of the year, like every other new resolution sucker, blasting away like that headless turkey from xmas day on some treadmill in a battery farm, some people call health clubs!!
Well hopefully help is at hand, I’ll be posting a new exercise routine for your guys to do everyday up until xmas. so hopefully we can keep that xmas bulge at bay, and start the new year not so far away from our target weights next year..
Please leave feedback, and your results after every session.
Ok, so here goes, first session. nice and easy 3 exercises. make sure you
Warm up:
5 – 10 Minutes of cardio. (go for a run, skipping, fast walk, climb some stairs)
Main session:
3 rounds for time of:
50 Pushups
50 Situps
50 Squats 
please post your time below in comments.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)