Having gone 4 days without training I was getting restless and in desperate need of a workout, after asking a few locals it seems the closest gym is a 90 minute walk away – not good.

Luckily I brought with me a set of Olympic rings, so I head off to the park and find myself a tree branch instead.

One of the great things about Olympic rings is you can train anywhere and at anytime, plus they’ll get you incredibly strong (just watch the male gymnasts at the Olympics).

Having 4 days off training I’m feeling fresh and smash out a quick 30 minute bodyweight workout.

The Workout…
Chin ups (overhand) 2 x 10
Hanging knee raise 2 x 10
Olympic Ring push ups 2 x 10
Single leg squat 2 x 10
Olympic Ring planche 2 x 60seconds
1 leg hip ext. with 1 foot on ball (or coconut) 2 x 10

30 seconds between exercises

This workout will take you around 30 mins and works every major muscle in the body, they’re great for strength and building lean functional muscles.

Let me know how you get on.

Train Hard!

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

P.S To pick up a set of rings check out www.ringtraining.com

                        

The great thing about these bodyweight circuits are they’re quick, effective and you don’t need a gym.

So no more and queuing up for machines or long boring cardio workouts.

These exercises can be performed in the park, at the beach or even in the comfort of your own home. All you need is a clear space of about 2 square meters and you’re good to go.

Short high intensity workouts elevate your metabolism through EPOC (excess post oxygen consumption).

EPOC basically means if you train very hard even for short periods you’ll continue to burn calories after you’ve finished your workout.

It’s difficult to predict how much EPOC any workout will bring but as a general rule, the more intense your workout – the more EPOC.

High intensity exercise can keep your metabolism elevated for up to 2 days after your workout, which is why this type of training is the key for fast and sustainable fat loss.

The workout…

All the exercises in this circuit are compound exercises working more than one muscle at a time.

The circuit is split between cardio and strength upper and lower body exercises to give your energy systems and muscular a systems a rest between exercises.

Perform each exercise for 10 seconds, have a 20 second rest then move on to the next exercise until you’ve completed the circuit.
Have a 120 second rest, then repeat.

1.Squats
2.Mountain climbers
3.Push-ups
4.Squat thrusts
5.Reverse lunges
6.Jumping jacks (star jumps)
7.Inverted rows
8.Burpees

Guidelines…

Begin with a 2-1 work rest ratio meaning your resting for twice as long as you’re exercising

As you get fitter you can either increase the work (exercising for longer intervals)
or decrease your rest time between exercises – NOT BOTH.

With this workout only taking 10 minutes 3 times a week and being able perform it at home, there’s no excuse for being too busy.

Train hard!

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

P.S For more great bodyweight fat loss workouts check out Turbulence Training.