Great workout this morning, thanks for putting so much effort in!

We’re 10 day’s into the program and everyone’s going awesome, I can already see a change in your fitness levels.

Check out some pics of this mornings Coogee boot camp session…

What better way to start the day!

Hold!

Working hard!

Nothing better after a good workout.

The Circuit…

Station 1. Push ups
Station 2. Dumbbell Squats
Station 3. Barrier jumps
Station 4. Kettlebell high pulls
Station 5. Med-ball crunches
Station 6. Running step ups

The Cardio…

30 seconds hills sprints
30 seconds plank
30 seconds stair sprint
30 seconds alternating lunges
30 seconds mountain climbers
30 seconds push ups
30 seconds depth jumps
30 seconds hills sprints
30 seconds dips
30 seconds burpees

These types of workouts are awesome for burning calories, will burn body fat quickly and tone your muscles – not bad for a 45-minutes session.

Keep up the good work!

Dan Clay
Dangerously Fit

P.S If you would like to book a 2 week trial to any of our Sydney boot camps , click here… www.bootcampsydney.com.au

                          

5 min dynamic warm up

Exercise 1
Sprint 400 meters
a) Push ups x 10
b) Mountain climbers x 10
c) Crunches x 10

Complete 3 sets

Sprint 400 meters
a) Dips x 10
b) Lunges x 10
c) Step up with reverse depth jump

Complete 3 sets

Sprint 400 meters

Exercise 2
Everyone in pairs, 6 cones set out 10 meters apart. 1st partner sprints to 1st cone and back while partner performs an exercise, change and repeat until all 6 cones are complete.

Tuck jumps
Squat thrusts
Lateral hops (in push up position)
Squat jumps
Plank
Burpees

Exercise 3
Hill Sprints 7 mins

5 min cool down and stretch

Train hard!

Dan Clay

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

                          

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

                          

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.

                          

Just wanna ask you a question… Usually from what I have read, when you do exercise you
combine CHEST + TRICEP and BACK + BICEP in your workout routine.

(since triceps are used
as helpers on chest and it hits triceps secondarily)…

But is it okay If I will do BICEP
+ CHEST and TRICEP + BACK instead? Because every time I finished my workout on my chest
my triceps is getting tired already what more if I will do my triceps exercise I cannot
lift weights any more… My another concern is if I will do biceps is there will be a
problem or contraction between my triceps and biceps?

Because when I do the chest
exercise it warms up the triceps (also for back + triceps).

Hope to hear from you soon….

Jerome

A. Hi Jerome,

The type of workout your’e talking about is a relic from the bodybuilding days, unless you can train 2-3 hours a day 5-6 x per week are genetically gifted or using steroids there are definitely better ways for you to train.

If you’re the average guy training 3-4 x p/w for 45 min to an hour you’re much better off focusing on exercises that work more than one muscle at one time.

Instead of training chest and triceps or back and biceps or whatever else train the push and pull movement.

By pushing and pulling movements I mean horizontal push (i.e bench press), horizontal pull (i.e seated row), vertical press (i.e shoulder press), vertical pull (i.e chin up), lower body pull (i.e deadlift) and lower body push (i.e squat).

If you break down your upperbody day you’ll be training chest, back, shoulders, biceps all in one workout.

This system of training is very effective for getting the most out of your workouts because each muscle gets more exposure to training, and the more exposure a muscle has to training, the more adaption your muscles will have(be sure to give every muscle 48hrs rest between workouts) .

Core training should be included in every workout.

Here is a sample of one of our strength training workouts.

Train Hard!

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

P.S If you have any questions please feel free to post them here on my new blog.

                          

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.

Cheers,

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com