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
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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;
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Here is a video of a quick 8 minute ab workout routine, incorporate as many ab movement patterns into your ab workouts as possible.
The core is the link between your upper and lower body and needs special attention, gone are the days when core training meant performing hundreds of sit-ups off the floor, there are much more effective ways to train.
The rectus abdominal’s (abs) is the muscle known as “the 6 pack”. When training the abs it is important not to just perform trunk flexion exercises (sit-ups). The rectus abdominal’s are just one muscle of a whole group of muscles which is commonly referred to as the “Abs”.
The other muscles are: external oblique’s, internal oblique’s and the transverses abdominus.
All movement from the extremities rely on the core for stabilization and force production, it’s the most important area of the body. As the old saying goes “you can’t fire a canon from a canoe”.
Below are some general guidelines showing what a proper core program should look like, apply these strategies to your routine and you will have a shredded 6 pack in no time.
1. Interval Training.
This is short bouts of high intense exercise broken up with periods of low intense exercise. For example sprint for 10 seconds then rest for 10 seconds - repeat this for 15-20 mins, as you become fitter increase the reps or decrease the rest period. This will boost your metabolic rate whilst burning heaps of calories. Everyone has a six pack, it’s just that it’s usually hidden under fat.
2. Wood Chopping Exercises.
The rectus abdominals (6 pack) are designed more for anti-rotators of the trunk rather than trunk flexion (sit up’s). Otherwise the ab’s would look more like a bicep. Standing sideways to a cable machine, attach a rope to the high pulley. Pull the rope down and across your body, to just outside your left knee. Return the cable to the starting position, finish your reps and then switch sides.
3. Strength Training.
By increasing your lean muscle mass you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increased lean muscle. Do large compound exercises working multiple muscles working every major muscle group in the body.
4. Fit-Ball.
By using a fit ball you’ll be increasing the range of motion from a neutral spine to trunk flexion (sit-ups), to trunk extension to trunk flexion. By doing sit-ups on an unstable surface you’ll also increase the amount of muscle fiber recruitment.
5. Diet.
If your diet is poor, no amount of training will work. Eat plenty of fruit, vegetables, nut’s, seeds, wholegrains, beans, legumes. If your eating meat and dairy make sure it’s lean and low in saturated fat. Keep sugar’s and alcohol to a minimum.
6. Train all Movements.
Don’t just do sit-ups, train all movement patterns. A good core program should include trunk flexion and extension, rotation, side flexion, reverse crunches and static holds. It’s not necessary to do them all in one session, pick one or two for each training session.
7. Less is More.
One of the most common mistakes people make is they do too many reps. The abs are just like any other muscle, so train them like you would other muscles. Doing hundreds of reps isn’t going to do much except give you bad posture. Add an external weight and keep the reps under twenty.
8. Stretch.
Like any other muscle the Abs need stretching. Lay face down with your hands under your shoulders, push up until your arms are nearly straight whilst simultaneously pushing your hips into the floor. This will increase the range of motion of the muscle and increase blood flow, therefore speeding up recovery between sessions.
9. Static Holds.
To develop a strong core you must incorporate exercises that incorporate the whole mid-section, including the hips. Stuart McGill (leading researcher on lower back dis-function) believes strength endurance is the most important factor in maintaining a healthy lower back. The plank is a good place to start, hold yourself in the press-up position, keeping your abs braced (tightened) and your butt squeezed tight. Start with a 20 second hold and increase this time by 10% a week.
10. Train the body as one integrated unit.
Use strength training exercises that will actively challenge the core. Some of the best core exercises around are ones that are working other muscle groups. By using exercises such as squat and deadlift variations, overhead presses, bent over rows and even push ups you’ll be creating awesome core strength.
If you have any questions please feel free to post them below.
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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!
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