Here’s this weeks work out of the week.

There’s a few exercises in there I haven’t done for a while, my balance on the single leg squats could do with some work and the push up burpee sandbag is a killer exercise.

Have a go and let me know how you get on.

Perform 2 sets, 10-12 reps per exercise, 45 second rest periods.
Exercises:
Bottoms up kettlebell press
Sandbag woodchop
Chin ups
Kettlebell combination lift – High pull, clean, snatch
Push up burpee with sandbag
Sandbag crunch
Single leg squat

Till next time.

Train Hard!

Dan
Dangerously Fit Personal Training
Personal Training in Sydney
Boot Camps in Sydney
Corporate Personal Training in Sydney

Below is a video of the outdoor training session my friend Richie and I had on Saturday at Sydney’s Bondi Beach.

This workout was especially tough as it was 35 degrees with very high humidity, every set was a battle and by the end of the workout I felt like I’d gone 10 rounds with Lennox Lewis.

Nevertheless it was a fun workout, I enjoy the Saturday training session more than any other because I love training outdoors and I get to play with many of the training tools I use with my boot camp clients.

The training session was a total body workout working all the major movement patterns using the following tools;

Tornado ball
Olympic rings
Kettlebells

Movement patterns…

1.Vertical pull – Chin ups
2.Core rotation – Tornado ball Russian twist
3.Horizontal pull – Kettlebell high pulls
4.Quad dominant – Squat jumps
5.Core stabilization – Olympic ring planche
6.Hip dominant – Kettlebell alternating swings
7.Vertical push – Hand stand push ups
8.Horizontal push – Olympic ring fly’s

2 sets of each exercise – 10 to 12 reps per exercise with a 45 second rest between sets.

Some of these exercises are advanced and not for beginners so exercise with caution.

Let me know how you go.

Enjoy!

Dan Clay
Outdoor Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

Go to any commercial gym and you see it all the time.

People performing set after set of one exercise before moving onto the next exercise, it just takes forever!

I know, I used to be the same meathead who’d take 15 minutes to do 3 sets of 10 on the bench press…

What a waste of time!

Such diminished results!

And so…boring!

What’s the answer?

Fitness Boot Camps

Check out the video below to see some of the circuits we use (for advanced campers).

For a FREE 1 week trial to one of our Sydney Boot Camps and a FREE Quick start Fat Loss Kit, please visit www.bootcampsydney.com.au

Train hard!

Dan

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

Struggling with losing those last few kilos? I often get asked the same questions about fat loss and after reviewing their nutrition and exercise log I see the same mistakes made time and again.

Here are a few of the most common mistakes I see people make and how you can solve them…

1. Not calorie counting. To lose weight you must create a calorie deficit through exercise and nutrition. A calorie deficit basically means you burn more calories than you consume. You can’t out train a poor diet, you need to know how many calories you’re consuming on a daily basis – otherwise how are you supposed to know whether you’ve created a calorie deficit? Everyday keep a nutrition log of your diet.

2. Not training consistently enough. When training for fat loss you need to increase your metabolism, the higher your metabolism the more calories you’ll burn. If you don’t train consistently enough your metabolism won’t increase to desired level. Consistent training has a cumulative effect resulting in more calories (fat) being burned. Train a minimum of 3 times per week.

3. Drinking too much alcohol. This one ties in with fat loss mistake number 1 but deserves special mention. Alcohol is full of empty calories with no real nutritional value and will therefore increase fat storage.

Drinking too much alcohol reduces the amount of fat your body burns for energy and while the liver is metabolizing alcohol you’re unable to metabolize fat. If you’re trying to lose fat – you need to completely cut out alcohol.

1 glass of wine (average): 130 Calories
Regular beer: 150 Calories
Pre-Mixed Smirnoff Raw, (all flavors): 230 Calories

4. Not changing your exercise program regularly enough. Ever wondered why you hit a plateau? Typically you need to mix up your program after every 6 exposures. Once you’ve performed the same exercise for 6 times or more in a row you need to;
a) Change the exercise
b) Change the reps
c) Change the sets
d) Change the tempo (lifting speed)

If you have any questions please feel free to post a comment below.

Train Hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

I’ve just returned from my 6 week winter vacation to Spain visiting friends and family and have really enjoyed having the time to rest, regenerate and catch up with everyone from back home.

Now that I’m back in Sydney we’re kicking off with two new boot camps to trim up before the Xmas holiday season.

The camps will run for 6 weeks and will be held at Rushcutters Bay and Queens Park (Centennial Parklands) starting next week, please click here for more info…

Boot Camp Fitness Sydney

6 weeks is a long time to be away and I definitely missed my surfing and kettlebell workouts, luckily I took my Olympic rings away with me so I managed to get some pretty good workouts in even when there were no gyms around.

I also trained with my brother in Spain for a few days, without having access to a gym for 5 weeks and only performing bodyweight leg exercises I think I may have overdone it on the squats.

There was no way I was going to get outdone by my brother and soon as I began training the competitiveness in me took over and the *10% rule (10% rule means you should only lift 10% more than in the previous week) went out the window.

Subsequently I could barely walk for 3 days, walking upstairs was painful and getting in and out of cars was nearly impossible, even after years of hard training it’s amazing how quickly the body can lose it.

Anyway I had my first kettlebell workout this morning since I got back to Sydney and even though it was tough it felt great to blow off the cobwebs and get back into some serious training.

There’s a different kind of mental toughness when training with Kettlbells where you really need to push yourself outside of your comfort zone and dig in.

Here is the workout I performed …

Warm – up
10 x bodyweight squats
10 x Olympic ring face pulls
10 x push ups
10 x KB swings (with a light weight)

Workout
2 x 12 KB clean and press
2 x 12 Wide grip Olympic ring chin ups
2 x 12 KB Russian twist
2 x 12 KB Front squats
2 x 12 KB single leg deadlift
2 x 120 second plank

Rest 45 seconds between exercises.

Warm down and stretch

Let me know how you get on.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

P.S If you would like to learn more about Kettlebells we use them for personal training and in our boot camps, you can call me directly on 0422 936 963 or contact me through my website www.personaltrainersydney.com

Over the past couple of years kettlebell strength training has become very popular in Australia, recently Ive received quite a few questions regarding the use of kettlebells, people want to know what the benefits are.(Note:You can either perform this exercise for time or reps).I have been using kettlebells myself for the past 2 years and training clients with them for the past 1 year and a half.I love them, virtually all my training takes place outdoors and kettlebells are a great way for me to train quickly and conveniently without the hassle of going to the gym or setting dumbells and weight plates - I literally open up the back of my truck and have an instant gym waiting for me.

So what are the benefits?

Well…firstly kettlebell training will certainly give you the biggest bang for your buck, it must be one of the most effective forms of training for achieving the most out of your workout in the shortest amount of time.

You see the great thing about kettlebell training is it works the body as one unit with killer exposive exercises, these workouts are great for fat burning, toning, mental toughness, flexibility, strength and muscle endurance.

On recent trip to Kangaroo Valley I filmed one of my workouts… here is one of of my favourite exercises - the high pull, clean, snatch and press.

It’s a combination lift working many muscles at once - great for a quick workout and makes a good finisher.

Give kettlebell training a try, I doubt you’ll be rushing back to the gym to stand in queue in a hurry!

Train Hard!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com
www.bootcampsydney.com.au