Covid 19 Lockdown
During the Covid-19 level 4 lockdown I'll be regularly updating body weight style workouts every week. These workouts will be free to use during this period. Once the lockdown period finishes and we all have access to equipment again I'll be updating more gym-based HIIT circuits, tests and training programs as part of an online on-demand training option for clients. So for those who prefer to train at home independently then I can provide personalised training programs that you can follow whenever and wherever you want. This is ideal for people who are self-motivated and know what they want to achieve but just require the direction on how to get there. If you're looking for a fresh-start, want to train independently and are up for a new challenge with your exercise then on-demand training is for you. If you are interested in future on-demand training then use the enquiry form at the bottom of the page to register your interest. More information to come.
Fitness Test 01 (body weight)
Fitness testing is an important tool to help you understand whether you're making progress (or not) with your current routine. There's many different types of testing you can do, but in my opinion there's no better way to measure your progress than comparing how you move your body relative to your own body weight. Measuring performance by reducing the time takes you to perform a set number of exercises will keep you motivated to train consistently and inspire you to make further progress. Specifically with this test we are measuring your anaerobic fitness (how much stored high-intensity energy your muscles have on-demand) and your lactate threshold (how well you can keep pushing at a high intensity while the lactic acid accumulates in your legs, telling your body to stop). This body weight fitness test can be added to most peoples routines, and can be done up to 3 times per week. Most of my clients average about 4-5 minutes when they first start it, but after just 4-5 times trying it you will see your time reduce right down - ultimately aiming for under 3 minutes. There's 2 videos; the first being an introduction with the test included afterwards. The second video is just the test by itself - so once you understand what your doing you can push play and start straight into it.
This 3 minute fitness test is comprised of 3 exercises; Burpees, Squat Jumps and Mountain Climbers. You perform each exercise for 10 reps, and complete 3 sets in total. There's no rest in between exercises, so essentially that's 9 exercises back-to-back. Do your absolute best to keep good form with a good depth on the Squat Jumps and maintain a good leg drive with the Mountain Climbers. Rest at any stage you feel you need to, but as you become fitter you'll naturally reduce your rest times until you can push through non-stop. Record the time it takes you from Burpee #1 on the first set to Mountain Climber #10 on the third.
1. Burpees x 10 reps
2. Squat Jumpsx 10 reps
3. Mountain Climbers x 10 reps
Fitness Test 01 - (intro + test)
Fitness Test 01 - (test)
Lower Body HIIT - intermediate (8/10 intensity)
If you have a medium-strong level of fitness and are up for a challenge then this 20 minute lower body HIIT workout will push you. You don't need any equipment as it's all body weight resistance. Try your best to keep up to the tempo. Find some space in the park, at home in the garden or inside and give it a try. There's 2 videos. The first one is a walk-through and introduction of what's involved step by step. The second video is the actual workout done start to finish.
This 25 minute HIIT workout can be broken down into 2 exercises + 2 superset combinations - so 4 stations altogether. The first two exercises are 60 seconds each, the superset combinations take 90 seconds each. Ultimately the goal is to be able to complete both supersets three times in the 90 second time period. If you can't that's fine, do your best (so if you're struggling then aim to just complete 2 supersets in the 90 seconds). All exercises have a 15 second rest in between. Once you've completed the 4 exercises then take a 2 minute rest, before performing again. 3 sets in total.
1. Prisioner Lunge x 20 reps total (60 seconds)
2. Prisioner Squat x 20 reps (60 seconds)
3. Jump Squats x 10 reps + High Knees x 10 sec + Rest 10 sec - do 3 sets (90 seconds)
4. Squat Thrusts x 10 reps + Mountain Climbers x 10 reps + Burpee x 1 rep - do 3 sets (90 seconds)
Lower Body HIIT - intermediate - (intro)
Lower Body HIIT - intermediate - (workout) - 25mins